Losing weight is a goal that most people set for themselves. But it’s usually easier said than done. Burning the fat that your body has acquired throughout the years from lack of activity really requires yourself to be determined and disciplined. To burn belly fat, you need to follow a healthy and sensible diet and a consistent exercise routine.
Many people feel that they only need to do one or the other but that’s not the case at all. To lose fat you have to sweat, a lot. Aerobics and other exercises that can get your heart pumping is the trick in most, if not all weight loss plans for women.
Strength training for weight loss including weight lifting and using resistance bands also helps. Building muscle burns more calories than fat and it makes sure you’re losing real fat and not muscles.
Another thing about burning fat is that you can’t just target one part of the body, you have to work out the entire body to get the fat to melt away.
Sorry if what I had just said sound like a lot. Now, you’re stuck and do not know where to begin. Fortunately I have compiled below a list of different exercises that will have you feeling and loving the burn. Get going!
This is probably one of the most basic things you can do to slim down. Walking/jogging helps build strong bones, strengthen muscles, helps maintain a healthy weight, and its good for the heart.
2) Jumping Rope
Jumping rope can get your heart pumping quickly. It’s easy to use and it burns a lot of calories. Jumping rope for 15-20 minutes helps tone up your legs and arms, as well as your heart (remember the heart is a muscle too).
3) Chest press
Similar to a bench press, the chess press needs two dumbbells , one in each hand. Lay flat on your back with your arms out and forearms up right. Your arms should make a right angle. Push the dumbbells up until your arms are straight, then lower back to starting position. This works on you biceps and pectorals (chest muscles).
4) Knee Extension
The knee extention is ussually done with ankle weights. Sit on a chair/bench with feet dangling. Slowly straighten your leg then retun to start position. This excersise strenghtens your quadriceps (muscles in front of your thigh).
5) Lying Hamstring Curl
This usually requires a weight machine, but it can be done with ankle weights. Lay face down on a weight bench and place the pad/ankle weight just above the ankles. Bend your knee slowly until your foot reaches you butt or as far as you can go, then slowly straighten your leg. This works on the hamstring (muscle in the back of your thigh).
One of the most underrated exercises and commonly done wrong. The push-up is a resistance training exercise using your own body weight. Lay face down with your palms down on the floor slightly greater than shoulder-width apart. Lower yourself until your chin touches the floor then push-up. Keep back straight and do not lock elbows. You should feel it in your abdomen, upper arms and back.
Plant your feet flat on the ground shoulder width apart. Keep your back straight, do not lean forward or backward. Slowly descend through the hips, knees and ankles. Go as low ass you can go then slowly stand back up. To challenge your self, hold a dumbbell in each hand. This exercise strengthens the quadriceps.
8) Russian Twist
Sit down on the floor with your legs bent and feet off the ground. Your back should be elevated of the ground creating a “V” with your thighs. Use your abs to swivel from left to right while holding a 5lbs medicine ball close to your chest. This workout your abs and blasts your obliques (love handles).
9) Bridge Opposite Arm-Leg Reach
Lie face up with your left knee bent and foot flat. Your right leg should be extended to the ceiling with your right arm laying by your side. Reach toward the ceiling with the left arm. Simultaneously open raised leg to the right and left arm to the left without moving hips or shoulders. Bring your arm and leg back to the center stretched to the ceiling.
10) Low-Belly Leg Reach
Lie faceup with knees bent at 90 degrees. Place your hands behind head with abs contracted. With your knees stacked over your hips, lift your shoulders and crunch up, inhale and hold it for 3-5 seconds. Exhale and extend legs to a 45 degree angle. Hold this position for 3-5 seconds while tightening lower belly. This should create a burning sensation in the lower abs.
11) Donkey Kickbacks
Donkey kickbacks burn a lot of calories. Get on all fours and keep back straight. Draw your belly into your spine and lift knees 2 inches off the ground. Keep your abs engaged as you bring your right knee to your nose, then kick your right leg straight back squeezing your butt.
12) Ana Caban’s belly blaster
Lie on your back with your knees bent in toward your chest. Hold 1 (3-pound) dumbbell with both hands. Extend your left leg 45 degrees, keeping your right knee bent. Lift your head and shoulders and move the dumbbell to the outside of your right knee, pressing into a crunch with a twist . Pull your left leg in to meet your right leg and reach the weight up toward the ceiling, keeping your shoulders and head elevated off the floor. Now repeat step 2, but this time extend your right leg and keep your left knee bent. That’s 1 rep.
13) Oblique driving-knee crunch
Lie on your back on a stability ball with your feet hip-distance apart on the floor and knees bent to 90 degrees. Place your right hand behind your head and your left fingertips on the floor for balance. Brace your core and lift your left foot off the floor. Extend your left leg, foot flexed. Crunch up, twisting your right shoulder and rib cage toward your left knee while simultaneously stretching your right leg straight (keep your foot on the floor). Return to starting position.
14) Scale Pose
Sit in a comfortable cross-legged position with hands on the floor next to your hips. Tighten your pelvic floor (as if you have to pee and are holding it in), push into your hands, and lift your entire lower body off the mat. Hold for 3 breaths, then lower back down. Your arms and abs are being worked out. This is a pretty challenging move, so if you can’t lift your whole lower half, keep your feet on the floor and just lift your butt.
15) Advanced Leg Crunches
Lie on your back and bend knees. Put a 3 lbs dumbbell between your feet and hands under your butt. Contract lower abs, use them to bring your knees in toward chest while lifting hips, head, and shoulders slightly.
16) Tone It V-Hold
Sit with knees bent and feet on floor. Clasp underside of thighs with both hands, hinge back, and lift feet until lower legs are parallel to floor; release hands. Straighten legs and reach for your toes.