Belly Fat Exercises for Men and Women

Belly fat is a big issue for many people around the world in the latest age. It is a source of aesthetic and inconvenience which could be the first alarm for changing your diet and lifestyle. A high level of the deep-fat type is related to the medical confusions such as diabetesheart disease, and metabolic symptom.

You could reduce the belly fat by using pillstea or other natural drinks; however, you may decrease the superficial fat only. The deep fat will not lessen unless you have to exercise. Thus, you need to consider some belly fat exercises and choose them to burn belly fat.

The best belly fat exercises to lose belly fat

Belly fat exercises will help you stay firm in the muscle groups, as well as reinforce and compress the muscles around the belly area. Please keep in mind that sit-ups will not support you cut down the belly fat. Here are a few exercises to help you scorch the belly fat.

Traditional Plank

Planking has become notably more popular in the belly fat exercises as the exercise is suitable for those who want to cut down the belly fat and keep fit which engages several muscle groups at the same time.

First of all, you hold your elbows straightly under the shoulders and move the wrists in line with the elbows. Secondly, you push the body up into your upper back and keep your chin close to the neck. Thirdly, press your abdominals and contract them like anticipating a punch in your stomach.

Thereafter, you squeeze your tailbone and thigh muscles at the same constant when maintaining to breathe regularly.

With this exercise, you need to keep it at least 30 seconds. In fact, it is not vital to keep it for longer than one minute when practicing right form. Next, you should take a rest in one minute and repeat the exercise later.

Begin doing the plank by using your elbows and toes for the first time. When you feel comfortable and you have developed the obligatory strength, increase the higher plank level.

Side Plank

Side Plank exercise is more demanding than traditional plank as you need to use the whole body weight on two points of contact. Hence, you have to work harder to stabilize.

Firstly, you lie on the left side with your elbow immediately under the shoulder and legs heaped. Secondly, you should put down your right hand on your left shoulder or on the right hip. Then, keep your abdominal muscle while moving your hips over the floor to make a diagonal line. Steady this position between 30 and 45 seconds.

In case you could not stabilize this position as long as you can, you should stop and repeat until you have kept for 30 seconds. Do not forget to change another side and repeat this exercise in one or two times.

To prevent the dangerous situations, you should use the standard plank and the anti-rotation equipment.


This exercise does not only burn belly fat but also includes all muscle groups such as using the arms and legs when combining other parts of your body to boost the entire core.

You begin the pushup exercise by switching your hands wider than your shoulders about two inches in a solid surface.

Next, you move your shoulders and forearms as far as possible and repeat this position about 10 times.
If you want to increase the level, you could move one leg before changing your forearms and shoulders and change another side.

Alligator Crawl

This position uses your whole core to steady your body and burns several calories by putting a lot of movement like dragging yourself along the floor.

Initially, you should find a firm floor which allows you to go from 10 to 20 yards, and catch anything that will slide over the area with very little friction. After finding the right surface, you begin the pushup position with your feet on the slides, towels or plates.

Then, you should move with your hands to the end of your workout. Do not forget to aim for 10 yards or more. You should have a short time to take a rest from one to two minutes and come back the movement in one set. Try to repeat this exercise one more time.

Please keep in mind that a carpeted floor is suitable for the dinner plates or the plastic bags while a wood or tile floor is appropriate for towels.

Low belly-leg reach

This exercise is ideal for those who have low belly fat and you want to use the natural remedy. You lie down on the floor and change your knees to 90 degrees. Put your hands behind head and abs wrinkled.

Then, you keep your knees heap up the hips, move shoulders, munch and inhale. Keep this position about five seconds. After that, you could exhale and spread your legs to 45 degrees with keeping for five seconds while crowding lower belly. Repeat the exercise between 10 and 15 times in two sets.

Donkey kickbacks

Donkey kickbacks will burn calories strongly as it impacts on your belly fat area and the entire core. You should kneel on the floor, tuck your toes under the knees and keep your back steadily. Then, you need to switch your belly in toward the spine once you shrink your abs and raise your knees in two inches above the ground.

In this time, you get your right knee to the nose while holding your abs attracted. Next, you kick the right leg straight out behind you and press your butt at the same time. After that, you hold the lower abs contracted and your hips face the ground to protect your backside.

Change another leg and repeat this belly fat exercises eight times.

Types of belly fat

In fact, we do not truly know that belly fat also has different categories. Hence, we often find and try different methods to get this frequency out of our lives as soon as possible. But as I mentioned above, belly fat has two certain types – the superficial fat only and the deep fat. Combine healthy diets and belly fat exercises to attain the greatest consequence.

Subcutaneous fat

Subcutaneous fat is also called the superficial fat which is the fat under the skin only. If you do not know the reason you could not see your six-pack abs, then it could be the subcutaneous fat is covering them.

The cells in the superficial fat enable to involve the development of disease, but the risk of these cells is not dangerous than the deep fat.

Visceral fat

Visceral fat is also known the deep fat and is sometimes called intra-abdominal fat. The reason for the happening of this type is the visceral fat stays between your organs in the midsection.

When you have the visceral fat, you should not ignore the power of this type because it may cause the heart disease and diabetes.

Nonetheless, the good news is you are able to lose this fat type when you have a healthy diet and exercise or workout.


Belly fat does not only reduce the aesthetic and convenience but also this is a potential threat for many deadly diseases that you could not disregard. To prevent or diminish this frequency, you need to switch your lifestyle, come up with a healthy diet, and apply more belly fat exercises. I have already tried above exercises and these are work for my belly area, so you can try them.

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