Wazzup Pilipinas!
Of all of the main concerns regarding body and fitness goals, burning fat is at the top of the list. Surely, building muscle is a top priority, but losing fat in places where it counts is the most desirable outcome. Do you want to minimize the size of your waistline? You must be ready to perform the best exercises for belly fat reduction to see results.
The Meaning behind the Workout Moves to Burn Fat
Are you looking for stationary exercise options to target your abdominal area? You can do crunches, side crunches or oblique pull-ups to focus on individual muscles of your stomach while staying in one place. Are you looking to jump around or get some distance? If so, you can add high energy burpees or increase your calorie burn with running.
It's for your good fortune that there’s no shortage of actions to take to
reduce your belly fat. Whether you're looking to incorporate new movements to your workout routine or you're looking to make better use of break times within your day, you have many options available to you. Foremost, you'll create a healthy habit of performing workout moves to burn fat. You'll be using your time wisely if you stay consistent with your efforts.
How are these Workout Moves Burn Fat?
For each of these workout moves to burn fat on the list, we’ve shared an explanation about the proper technique to use. When you practice each exercise refer to the steps on how to do it. The steps aren't complicated and should be followed as one controlled fluid movement. There are also some general rules of thumb to follow when doing any of the best exercises for belly fat.
When you begin with a new abdominal exercise, start by doing 2 to 3 sets, with 10 reps per set. Once you're able to accomplish 3 sets of the exercise comfortably, then you can add more reps. You should also visualize the tightening of your stomach muscles as you do your reps. This will remind you to flex these muscles hard with every repetition and give you the most impact for your effort.
Reasons Why You Need to Do Workout Moves to Burn Fat
The goal is to reduce belly fat and have a slimmer, more defined stomach. To do this, it’s smart to combine some of the workout moves to burn fat. You should do both
cardiovascular exercises and exercises that will focus directly on the stomach area. You can choose whether you'd like to switch up the exercises day to day, or you may do the same routine several times per week.
Where and When Should You Do Your Workout Moves to Burn Fat?
We understand that you may not have the capability of going to the gym every day. A great aspect of doing the workout moves to burn fat is that you can do them anywhere. You only need a little space to do most of these exercises, which makes it easier for you to do them whenever you want. You won’t need any equipment for most stomach exercises, and sometimes, you can even use a chair to assist you.
We also know time will be a factor for you. It’s helpful to note that it doesn’t take a lot of time out of your day to do the best exercise for belly fat reduction. You can get a bunch of sets and reps of abdominal exercises done in a short amount of time. Even if you only have a five or 10-minute break, you can use that time effectively.
What Else Can You Do for Best Results?
Performing these workout moves to burn fat is a top priority. Therefore, you must prioritize your lifestyle if you’d like to make fast progress. Just like living a sedentary lifestyle will bring you belly fat, overeating and consuming junk foods will produce the same result. As you add these exercises to your routine, you’ll also want to examine your diet. By eating more natural whole foods and controlling meal portions, a healthy diet is a perfect counterpart for exercising for belly fat.
There are other lifestyle factors that will hinder or help your goal. If you’re not getting adequate sleep, this will interfere with cortisol and other hormones that can contribute to increased belly fat. You’ll also want to reduce your stress and anxiety to help improve your results. Once again, you don’t want unstable body chemicals to interfere with your ability to reduce fat.
Get to Know the 15 Workout Moves to Burn Fat
Create your workout routine using some of the best workout moves to burn fat. We’ve reviewed all these moves that would contribute to your health goal of belly fat reduction. Studies show that these exercises make up a top 15 list for you to engage in. Use the tips about some pros and cons for you to decide which exercises you like to add to your workout routine.
Crunches
Start by lying down on your back completely flat, your knees bent 90 degrees, and your feet on the ground. Place your hands behind your head, touching your ears or keeping them crossed over the chest. After inhaling deeply while on the ground, exhale as you're lifting your torso into the crunching position. Inhale as you're lowering yourself back to the ground.
Bicycle Exercise
Lying on the floor with hands behind your head, lift both legs off the ground with a bend at the knees. Bring the left knee close to the chest, keeping the right leg out. Then quickly push the left leg out and bring the right leg close to the chest. In a controlled manner, you will alternate bringing each leg close to the chest, then back out, as if you are using a bicycle.
Side Crunches
Start by lying down on your back completely flat, your knees bent 90 degrees, and your feet on the ground. Side crunches are similar to a regular crunch, but the difference is your turning to either direction. Your hands must be placed behind your head, you lead with one side and bring that elbow up toward the knee on that same side. The side crunch movement allows more focus on the oblique, which are the side muscles of the abdomen.
Rolling Plank Exercise
The rolling side plank is a core stability exercise used to improve strength and endurance of your core while emphasizing the oblique. Put yourself into a front plank position, holding your weight on your elbows and forearms with your body in a straight line. After holding this position briefly, you will transition into a side plank, keeping your hip up and body forms a straight line. Go back to the front plank position, and then transition to the other side plank to complete the rep.
Double Knee Lift
The double knee lift will get your full abdominal area working. From a seated position, place your arms on the chair’s armrest for support, then lift your knees to your chest. Make sure that you don’t lean into your knees. Focus on letting your abdominal muscles do the work in bringing your knees up to your chest.
Oblique Pull Ups
Oblique pull-ups will use the same motion as the double knee lift. However, with this exercise, you’ll want to lean to one side and will target the oblique. It will feel like you'll make a slight twist to allow one side to come up higher than the other. Keep alternating the movement from side to side after you bring your legs down.
Burpees
Keep your weight on your heels and push your hips backward as your knees are bending as you lower yourself into a squat position. Then, your hands must be placed on the floor directly in front behind your feet, jumping your feet back to bring yourself for the push-up position. As you come up from your push-up, jump your feet back so that they land just outside of your hands. Spring your body up to jump explosively in the air while it reaches your both arms overhead.
Brisk Walking
Brisk walking remains a moderately low-impact intensified activity for the cardiovascular system that contributes to losing belly fat. To do this effectively, it’s recommended that you have a 30-minute brisk walk for four or five days a week. It will definitely burn from 120 to 170 calories. As you do it faster and more frequently, the burned calories will add up, making this one of the best exercises for belly fat.
Leg-raised Running
Like walking, running is another straightforward cardiovascular exercise that will contribute to losing belly fat. With running, you can add more variety to the workout by doing intervals to change your pace. If on a treadmill, you can also adjust the incline, which will allow you to burn more calories.
Squats
Place your hands on your hips while standing with feet apart and directly under your hips. Keep your shoulders back, and your chest lifted as you pull in your abdominal muscles. Keeping your upper body as straight as possible, bend your knees as if you're lowering yourself into a chair. Without leaning your upper body forward, lower yourself as far as you can, then straighten your legs to come back up.
Plank
The plank is a great core workout that strengthens not only your abdominal muscles but also your lower back. To perform this exercise, get into a push-up position on the floor by supporting your body with your forearms instead of your hands. Your arms should be bent in a 90-degree angle and should be positioned right beneath your shoulders.
The goal of this exercise is to try to keep your body straight for as long as possible. If you feel like increasing the difficulty level, you could place some weights on your back or raise one of your arms or your legs. The plank is a very versatile core workout, and it can be performed almost anywhere.
Hanging Leg Raise
The hanging leg raise might look simple and easy, but when you do it with proper form, it gives you a really good burn. To perform the workout, hang down from a pull-up bar with your arms fully extended. With your knees slightly bent, slowly raise both of your legs up to your chest. Breathe out while you’re executing this movement.
Hold the position for a second and slowly return to the starting position. To increase the difficulty level, you could perform this exercise with your legs straight and fully extended. To make it even more challenging, you could strap on a pair of ankle weights and try performing this exercise.
Deadlift
The deadlift is a staple in bodybuilding and strength training. It is arguably one of the best workouts that you can ever perform due to the sheer number of muscles that it works out simultaneously. Although deadlifts are an effective total body workout, they’re very effective when it comes to developing the strength in your core and lower back.
To perform this exercise, stand in front of a loaded barbell with your feet slightly wider than shoulder-width. Bend down from your hips and grab the bar with a pronated or a mixed grip. Make sure to keep your back straight throughout the entire movement. With your chest pushed forward, pull the bar up by driving through your heels and stand upright. Hold this position for a second and lower the bar onto the floor.
Standing Cable Wood Chop
This core workout puts a lot of emphasis on the oblique muscles and helps build strength and muscle. To perform this exercise, start by connecting a D handle to a high pulley. Grab the handle with both hands and step away from the pulley; this will pull the slack from the cable. Keep your arms outstretched and upward, and position your feet shoulder-width apart. Keep your back straight and your core tight. Now, pull the cable down and across your body to your knee while rotating your torso. Hold this position for a second and slowly return to the starting position.
Do More Workout Moves to Burn Fat
This is how you do it! This is how you keep your belly fat under control. If you're new to exercising your abdominal muscles, then start with your basic crunch exercise and go walking regularly. If you've been the for a while and you want to mix up your routine, try other variations of exercises. Burpees and rolling planks can make your workout more dynamic and fun. You'll be jumping around and engaging more of your body while always maintaining a tight core. Doing this consistently will allow you to lose the belly fat quickly!
You may also take your working out routine to the next level! Get your highschool skateboard and bring it with you when you plan on going on a jog at the park!
Skateboarding is also a great way to burn fat.
Ross is known as the Pambansang Blogger ng Pilipinas - An Information and Communication Technology (ICT) Professional by profession and a Social Media Evangelist by heart.
