Fab Abs: 12 Belly Fat Burner Workouts that Work
Tired of having a bulging belly or frustrated with constantly looking bloated? Fortunately, there are workouts that can help you trim those muffin tops and jiggly love handles. Here’s a list of belly fat burner workouts that may work for you. Let’s get started, shall we?
1. Brisk Walking
The best place to start is to get your body moving, and it can be as simple as taking a brisk 30-minute walk. If you don’t have the stamina for running, walking can be one of the most effective workouts to burn belly fat. You can’t choose to only burn fat in one part of your body (this applies to fat in any other part of your body), so burning overall body fat will help you lose excess belly fat.
2. High-Intensity Interval Training (HIIT)
One of the best cardio exercises, HIIT forces your body into an overall effective fat burn process. This type of training incorporates high-intensity exercises with short breaks for recovery in between. Choose your preferred HIIT workout length, from 10 to 30 minutes, and lose stomach fat through burning overall body fat. An excellent way to implement HIIT is to do an individual routine using a 40-second burst with 20 seconds of rest.
Like its name, stairmasters is a machine that allows you to perform cardio exercises via climbing stairs. The machine works like a treadmill but is designed like a staircase to help users get more out of a single workout. This cardio activity is considerably effective in burning belly fat, as it trains your core.
Like every other cardio exercise, cycling can help burn overall body fat. As you are rapidly moving your hips side by side when cycling, you would be giving your abdominal muscles an intense workout on top of cardio exercise, thus burning belly fat in a more effective way.
Planking routines are generally divided into three positions: high plank, shoulder plank and side plank. All three have proven effective to train your core muscles. For high planks, your palm will support your upper body. Face head down, and keep your core, quads and butt tight, maintaining your body in a straight line. You should avoid arching your back when doing planks, as that will injure your lower back. Shoulder planks are the same, just with your elbows as support.
6. Mountain Climbers
For this “mountain climber” workout, get into the high plank position described above. Bend one knee forward towards the same elbow, and then alternate sides. If you would like to try a higher intensity workout, bend your left knee to the right elbow and vice versa.
7. Bicycle Crunches
Lay down with your back on the floor. Take a deep breath in, and exhale slowly. While exhaling, move your leg in a peddling motion – as if you are riding a bike. Curl your upper body. Then, lift your shoulders slightly off the ground and bring your opposite arm towards the leg that’s bent towards you. Repeat the motion, and you’re basically “cycling” while crunching your abs.
8. Vertical Leg Raises
Leg raises can strengthen your obliques and core. Lie down on your sides with one hand tucked under your head and the other on the ground. Raise your straight leg upwards, and lower it back down without touching the floor. Repeat both sides for multiple sets.
9. Leg Circles
Lie down on your back and raise both legs upwards vertically. Slowly lower them to a 45-degree angle, and draw circles as big as possible without your leg hitting the ground. This exercise will really get both your core and lower abdominal muscles burning.
10. Oblique Twists
Sit on the mat with your knees bent and back leaning slightly backwards to form a V shape. Maintain your posture as you lift your legs off the ground. Then, twist your upper body from side to side with your arms moving together. If it gets too difficult, you can keep your leg on the ground. Just be sure to keep your back straight when leaning backwards.
For “Superman” sets, lie on your mat with your face down, legs straight and hands extended in front of you. While keeping your head in a neutral position, lift both your arms and legs off the ground. Repeat multiple sets. Though this is an exercise known to train back muscles, it can also help tone the back of your waist.
Last but not least, add stretches to your belly burn workouts. Many people tend to overlook stretching as it is not the standard “fat burn” workout. However, stretching your abdominal muscles after working out helps them relax, increase blood circulation, and train your waist to be more flexible. It will indirectly make burning belly fat in the long run much easier.
What’s essential when it comes to burning belly fat is consistency. It is recommended to do these workouts at least four times a week and up to 3 weeks before you start seeing results. So don’t give up too soon, and keep it up!