But when your body needs fuel during exercise, it uses triglycerides from all over your body, not just from the area you’re exercising. That’s because it’s impossible to reduce fat in a specific area by exercising that body part alone. The short answer is no you cannot target fat round your middle with exercise. This is why it's important to lose fat around your middle. Sculpt Your Waistline With The 11 Best Aerobic Exercises For Belly Fat Loss In A Few Sessions! Aim for 3 sets of repetitions of leg raises in your workout routine. By lifting your legs slowly and lowering them with control, you engage the lower abdominal muscles to a greater extent. The twisting motion of Russian twists engages the rectus abdominis and the transverse abdominis, providing a comprehensive workout for your core. Russian twists are a top choice for targeting the oblique muscles, which run along the sides of your abdomen. Adequate rest and recovery allow your muscles to repair and grow. Gradually increase the weight, reps, or rounds to challenge your body and continue seeing results. One of the most common goals I encounter is reducing belly fat, which requires a strategic combination of science-backed training methods and lifestyle adjustments. The best chair exercises designed for seniors are created with simplicity and safety in mind so that they can easily be performed from the comfort of your home. Yes, you can find free chair exercises for seniors on various online platforms providing step-by-step guides to help you exercise safely. Incorporate power and force to these movements by adding load or plyometrics, and we theoretically will produce more calorie burn. Think about how a squat involves movement in the hips, knees, and ankles—this requires recruitment from several muscle groups. It utilizes your hips and knees to drive up the weight, engaging your legs and working emphasizing power. This full-body power move is driven by the upper body but has a large demand on the lower body as well. “Then subtract 250 to 500 calories from that number to establish a deficit.” “Burning more calories than you eat can be achieved by exercising more and/or eating less.” When losing weight is the goal, it’s natural for many people to want to tighten and cinch their midsection. Some examples of HIIT include bodyweight exercises like jumping jacks, pushups, squats jumps, and high knees.Cardio machines can help you reduce belly fat, not by decreasing fat in a specific area, but by contributing to fat loss overall.The latter lies just under your skin, while visceral belly fat nestles deeper, wrapping around your heart, liver, and other major organs.This exercise targets the abdominal muscles through a twisting motion while seated.Try using high intensity interval training when you run by adding some intervals where you sprint for 30 seconds then slow down for a minute and 15 seconds.However - and this is an important point to make – strengthening your stomach muscles alone won't help you achieve the strong and lean aesthetic you're after.It’s great for building lower-body power while torching calories and improving heart health.For optimal results, focus on maintaining proper form throughout the exercise, emphasizing a straight line from head to heels. During week 4, you need to implement a structured workout routine with the right amount and the right type of exercise to lose belly fat. Navasana yoga asana to reduce belly fat strengthens and tones your abdominal muscles leading to weight loss. So, when you add strength training to your workout routine, you’re giving your body the benefit of burning more calories in between your workouts. Check out these 10 effective chair exercises for seniors to lose belly fat and stay active. Doing compound exercises, which use lots of different muscles, can also help you burn calories and build muscle at the same time. Get your heart rate up with high-intensity interval training better known as HIIT. Matheny says you can even do short “power bursts” of 20 seconds at a time. (Don’t get off the rowing machine or even let go of the handle when you rest, says Penfold.) Repeat this eight times, trying to beat your distance each time. This 7-day average will then be your “weight” for that week. After 7 days, take an average of your weight. That's why thousands of our members have successfully shed stubborn fat. Stay happy and never have a negative body image. Below, Leon outlines five core moves to help flatten your stomach in 30 days—so listen up. How To Lose Belly Fat For Good (4 Week Plan) Studies show that keeping a food journal and logging your exercise can set you up for success in achieving your weight loss goals. But extra calories at the end of the day get stored as fat while you sleep and contribute to weight gain. After all, alcohol has negative effects across your body that go far beyond its role in belly fat. Try cutting back on how much alcohol you consume as part of your belly-fat-weight-loss plan. And visceral fat is the belly fat that matters most to your health. In fact, a 2016 study reported that those who practiced yoga noticed physical changes that supported weight loss like increased muscle tone and improved metabolism. Getting your Om on isn’t as intense an exercise as a hilly run or lifting weights, but it can help build muscle and improve endurance, which are crucial for boosting metabolism. This is an elevated take on a push-up that works multiple muscle groups in your upper body, while putting a lot of weight on your triceps. Your core is more than your muscles running alongside your front of your stomach. Remember that while a solid core will benefit your fitness, being obsessed with trying to get visible abs can also lead to unhealthy habits and affect your mental health. An absence of belly fat doesn't always translate to health or physical capacity, either. “However, if someone seriously wants ‘abs’ and is willing to commit to a multi-pronged approach, meaning eating healthy, cardio, strength, and core work, they will see results,” Familant explains. This is because the belly is one of the most common places to accumulate excess weight, and it’s also one of the hardest body parts to shed fat. Stay dedicated to your workout regimen and gradually increase the intensity and repetitions as your fitness level improves. Incorporate medicine ball slams into your fitness routine to add variety and intensity. When choosing a medicine ball for this exercise, opt for a weight that challenges you but allows you to maintain proper form throughout the workout. Recommended Exercises for Beginners to Lose Belly Fat at Home It's a low-impact exercise that uses energy, and over time, this can reduce overall body fat, including around your belly. When you do activities that make your heart beat faster and use big muscles, you burn calories. Aerobic activities like brisk walking, running, swimming, cycling, and dancing burn calories, which helps create the necessary calorie deficit for weight loss. Yes, you can lose weight by incorporating aerobic exercise into your routine. If you love music and movement, aerobic dance or Zumba is the perfect belly fat burner that doesn’t feel like a workout. This approach can effectively burn calories, boost metabolism, and target stubborn belly fat. This comprehensive guide provides a variety of workouts to burn calories and tone your core. The isometric plank position is very efficient in helping you lose belly fat and tone your abdominal muscles. To target belly fat, these exercises should be medium to high-intensity, and increase your heart rate. These tweaks will keep your body adapting, allowing for continued improvement in endurance, strength, and fat loss. It’s this deep-seated visceral belly fat that poses serious health risks such as heart disease, diabetes and certain types of cancer. Studies show that aerobic exercises are particularly effective in reducing this unwanted flab. 15 best tricep exercises to build your upper body As Women’s Health UK’s fitness director and a qualified Pilates and yoga instructor, Bridie Wilkins has been passionately reporting on exercise, health and nutrition since the start of her decade-long career in journalism. As your swimming improves, so will your stamina, body shape, and belly definition. The health benefits of cycling are also great for toning your thighs, hips, and waist when done consistently. You'll achieve your goals with personalised guidance from a dedicated fitness coach. For added benefit, try walking uphill or adding light ankle weights. How You Can Optimize Fat Loss This is one of the simplest and the best yoga for belly fat that burns your abdominal fat quickly and tones your muscles. Setu Bandha Sarvangasana is one of the most effective yoga poses to reduce belly fat, this reduces the size of your belly by stretching your muscles. Shalabhasana yoga asana to reduce belly fat firms your belly muscles and burns belly fat. Weight loss may cause loose, sagging skin and muscle loss to your rearWhether you choose equipment-based sessions or bodyweight circuits, HIIT workouts will get you one step closer to shredding that belly fat.This is the most important variable when losing belly fat, as it promotes the major mechanisms we spoke about;This workout includes steady-state rowing intervals to boost cardiovascular fitness and aid fat loss in 30 minutes.To ensure that the chair exercises are suitable for varying fitness levels and abilities, it’s important to make modifications as needed.“Switching from sugar-sweetened beverages to diet is a step in the right direction for most people with excess weight,” Dr. Creel says. Plank with Shoulder Tap Eventually, that approach will have you erasing the belly fat you want to eliminate. You may not drop fat from your belly first, but your goal should be to burn fat period. So if I do only crunches and planks I’ll erase belly fat and have a sick set of abs? This is your starting point in your journey to drop belly fat, and fat in general. It’s more about building up muscle mass while limiting extra fat storage. According to Peloton instructor Rebecca Kennedy, “standing core is the most functional way to train your core.” Draw your shoulders back and down, engage your core and your glutes, keep your hips level with your shoulders, and come up on your toes.” Holding proper plank form while incorporating movement requires stability, coordination, and sustained core engagement.” Bicycle crunches are a compound exercise that engages both the upper and lower abdominal muscles while also working the obliques. They include improved cardiovascular fitness, increased muscle endurance, and time efficiency. The benefits of HIIT extend beyond fat loss. When you do activities that make your heart beat faster and use big muscles, you burn calories.Having too much belly fat – regardless of overall weight – significantly increases these risks.This dynamic exercise is an excellent addition to your routine for a stronger core and reduced belly fat.Because the weight we carry in our abdomen can be a sign of health concerns that are more than skin deep.Many of my clients are determined to shed stubborn belly fat and reveal a toned midsection.It’s that blend of traits that will eventually help you erase excess belly fat.To perform this exercise, lie flat on your back with your knees bent and feet flat on the floor. A hollow body teaches you to brace your core and use your lower abdominals to avoid arching your lower back, Berkow says. A fundamental core exercise, planks work stability through your entire core. The results showed that those who engaged in both types of exercise preserved more muscle mass than those who only did cardio. With a range of Weight Management, Medical Condition, Detox Plans, and Face Yoga Plans, the app also provides premium health trackers, recipes and health content. Regular walking and healthy eating is a good way to work towards a smaller waistline. It can also be a good starting point for incorporating more activity into your routine. The twisting and turning in dance movements also help target your core and improve flexibility. It’s a low-impact, high-efficiency aerobic exercise that mimics the movement of rowing on water. Cycling also makes for an effective low-intensity workout that allows your upper body to recover while burning fat. A two-week cardio workout challenge is an effective way to jumpstart your weight loss because it helps to build consistency and intensity in your workouts. Jumping into a two-week cardio workout challenge can be a game-changer for those looking to lose belly fat and lay a strong foundation for future workouts. “Cardiovascular activities, such as running, cycling, or swimming, increase calorie expenditure and improve heart health, making them key components of a fat loss routine,” Keatley said. Yes, high-intensity workouts can play a major role in melting belly fat. A potent mix of strength training, cardio, and nutrition is a foolproof key to weight loss and cutting down on stubborn belly fat. Now, let’s dive into the best two-week cardio workout challenge to lose belly fat. Over the next two weeks, this program brings together high-intensity circuits, endurance cardio, and core-focused movements designed to ramp up metabolism and maximize fat loss. How many calories a person needs is highly individual, and there isn’t a specific calorie deficit that will guarantee weight loss in all people. But it’s important to remember that it’s actually not possible to target weight loss to a specific area of your body. While scrolling through social media, you’ll likely come across numerous fitness programs that promise to torch belly fat. We offer the most up-to-date information from top experts, new research, and health agencies, but our content is not meant to be a substitute for professional guidance. Lunges don’t just target your quads and glutes; they also force you to engage your core. “You can do 6 one way or change sides each time,” she adds. Squeeze your shoulder blades together and keep your body straight like a plank. Do as many reps as possible for 20 seconds and take a 40-second break before going to the next exercise. This is a metabolic circuit with timed sets. Crawl forward by taking a small step with your right arm and left leg at the same time and alternate. Plank shoulder taps force you to use your core to keep your hips still as your arms move. “Your core has to work to prevent your spine from moving and your lower back and rib cage from arching away from the mat,” Berkow says. If it’s too challenging to keep your legs bent and lifted, you can keep your feet on the floor and lift your upper body. 13 free weights exercises for a full-body workout Instead, calculating a safe calorie deficit that supports your lifestyle (this can be anywhere between 200 and 500 calories below how many calories your body needs for maintenance) is the key to safe and sustainable fat loss. Now you've seen the best belly fat exercises and established that you can't spot reduce belly fat, here's your 360 approach if burning belly fat is your goal, and all the factors to bear in mind. Keeping a regular resistance training routine It notes that the utilization of fat for fuel "requires specialized transport mechanisms and adequate blood flow." ¹ Therefore, the first goal is that you need to increase the demand for fat as an energy source. However, there are fluctuations throughout the day when demand increases in which fat will be used more or less. The U.S. Department of Agriculture’s Dietary Guidelines for Americans advises adults to get 14 g of fiber for every 1,000 calories they consume daily. “Fiber is also important for maintaining a healthy balance of bacteria in your gut and bowel regularity.” Research shows that people who track their diet are more successful at losing weight. Focus on whole, nutrient-dense foods that support fat loss, such as lean proteins, vegetables, and healthy fats. Stick to this routine 2–3 times weekly, combined with other exercises and active recovery days. This progressive overload stimulates both muscle growth and fat loss. Consistency and patience are key, as transforming your body takes time and effort. Additionally, the mindfulness and stress-reduction aspects of yoga can help manage cortisol levels, which can contribute to belly fat accumulation. V-ups are a challenging exercise that engages your entire core, including your rectus abdominis, obliques, and hip flexors. They require significant core strength and can be challenging for beginners. Reverse crunches are a variation of the classic crunch that targets the lower abdominal muscles. Imagine a muscle really needs some fat for fuel. For example, this study examined the relationship between fat storage in individuals and blood flow, specifically belly fat. When fat cells release triglycerides into the body, they must be transported by blood. Of these three fuel sources, fat and carbs are the body's primary choices. Your body has multiple sources of fuel, so the first thing we need to do is increase the body's need for fat. It's easiest to lose weight if you balance reducing your calories with exercising. When you lose fat, you lose it from your whole body, not just your belly. Stress causes the body to release specific hormones such as cortisol which don’t help us when in comes to burning that stubborn fat. Expect to notice fat loss on your face and neck first, but trust the process nevertheless. The body doesn’t burn fat from specific areas because you work on just that area. Hold your body in this position for 30 seconds or for the maximum amount of time that you can. This is because the muscles are actively working to hold you in position. You should also increase your intake of fruit and vegetables, which will help you lose weight and prevent yo-yo dieting. In addition to exercise, it's crucial that you follow a healthy diet, and avoid eating processed and sugary foods on a regular basis. In addition to strength training, eating enough protein can help preserve some of your muscle mass, Berkow says. You’ll also want to pay attention to macronutrients like protein, fiber, and healthy fats to ensure you stay satisfied while in a calorie deficit. “Unfortunately, we can’t spot-reduce where we lose fat,” says Abby McQueeney Penamonte, a registered dietitian nutritionist and certified personal trainer based in Colorado. Its accessibility is unparalleled, with options for indoor and outdoor rides, allowing for flexibility in your workout routine. You can enjoy leisurely strolls, incorporate intervals of brisk walking, or add intensity by incorporating dumbbells or wearing a weighted vest. It’s accessible, adaptable, and highly effective as a form of exercise. Medicine ball slams are a full-body exercise that engages not only the core but also the legs, shoulders, and arms. Mountain climbers are renowned for their ability to engage the core muscles, including the rectus abdominis and the transverse abdominis. This dynamic exercise is a powerful addition to your workout routine for a more toned midsection. Leg raises are renowned for isolating and strengthening the lower abdominal muscles, which are often the hardest to tone. Here are the top moves you want to have in your workouts to blast belly fat. There are plenty of guys out there looking to lose some belly fat, and feel better in their body. Poses that engage your core muscles, such as boat pose, plank pose, and chaturanga Dand asana, can help strengthen and tone your midsection. Using a stability ball for crunches can increase the intensity and engagement of your core muscles. Leg raises are a targeted exercise for strengthening your lower abdominal muscles. It’s important to listen to your body and only progress when you feel comfortable doing so. The air bike exercise can be modified by keeping your legs higher or bending them less during each rotation. For the lying single to double leg raise, you can keep one leg bent and lower it closer to the ground to reduce difficulty. For the standing side crunch, you can start with smaller movements and gradually increase the range of motion as your strength improves. Remember, the key is consistency – so make sure to schedule regular workout sessions and stick to them. This is a compound movement that activates several major muscle groups, but it’s a movement that most people don’t do very often. Check out MH Body Recomposition Central, which features a full workout program, meal plan, and more to help you accomplish your goals. Here are a few tips and tricks to shed that unwanted fat, and get you feeling (and performing) your best. Belly fat, otherwise known as visceral fat, affects more than how we feel when we look in the mirror. Belly fat is a particular type of adipose tissue that stores energy and surrounds crucial organs in the abdomen. Belly fat refers to the excess fat that accumulates around the abdomen, often causing a bulging and round appearance. Your no-nonsense guide to dealing with back fat They’ll also let you move heavy weights, which will help you build muscle, too. Ramp up the challenge—and fat-burning capabilities—by adding a load. It’ll also burn more calories than you think, and ramp up your metabolism way more than, say, curls. If you need some rowing workouts, we have some for you right here. These exercises are practical and easy to implement, providing an efficient way for seniors to achieve their fitness goals. Additionally, try adding variations to the movements or exploring new chair exercises as you build strength and stamina. Adjusting the range of motion, resistance, or intensity can help individuals tailor the exercises to their specific needs. Before starting any type of exercise, make sure you get clearance from your doctor. It is important that when performing this exercise, the abdomen is always contracted. This exercise is borrowed from yoga, and it is a good move to target abdominal toning. And there’s a strong link between an increase in cortisol and higher amounts of visceral fat. If you’re feeling stressed out, your body is likely releasing the stress hormone cortisol into your bloodstream. Because they know nighttime is when they overconsume and engage in mindless eating.” Plank Shoulder Taps They’re an excellent choice for exercises to lose belly fat because they elevate your heart rate and build endurance.Check out the video for visual guidance on how to perform these exercises correctly.Make sure you don't round your lower back at any time; it should stay naturally arched when you bend at your hips.That means fat loss winds up coming from eating smartly (but not too little) and generating a more high-octane metabolism.Aim for sets of 25–50 reps or do them for a minute at a time to really get your heart pumping and get incredible jumping jack benefits.Transitioning from the Sitting Jack exercise, seniors can move on to the Sitting Punch on a chair.For most people, this will amount to about 0.5-1 kg of weight loss weekly.Shalabhasana yoga asana to reduce belly fat firms your belly muscles and burns belly fat. This workout plan is designed to help you torch calories, strengthen your core, and create a sculpted midsection. I often see my clients spending hours on ineffective exercises when they could be maximizing their results with targeted, high-intensity movements. While much research supports the exercise protocol for burning belly fat, we want to acknowledge that this is still theoretical. Aim for 3 sets of repetitions to start and adjust the weight and reps based on your fitness level.They’re an excellent choice for exercises to lose belly fat because they work multiple muscle groups simultaneously.Pilates also encourages overall body awareness and alignment, helping to improve posture and reduce the risk of injury.By examining the two differences, we can identify two mechanisms to use to target fat loss.It’s also important to allow your muscles adequate rest and recovery time between intense workouts.And as a result, make them more visible even if you haven’t lost all the belly fat. Running is an accessible, versatile, and highly effective form of exercise. This holistic engagement increases calorie expenditure, making it an efficient choice for those aiming for weight loss. Exercises like the hundred, the plank, and the roll-up target the abdominal muscles directly, promoting toning and sculpting of the midsection. If you're just weighing yourself whenever you feel like it, these fluctuations make it next to impossible to assess if you're losing fat or not. Can all affect your weight by up to 10 lbs! It’s important to weigh yourself in this fashion because your weight will fluctuate day-to-day. You will then compare these weekly averages to assess how much fat you’re losing with what we will implement next in weeks 2-4. If you’re trying to exercise to lose belly fat, walk 30 minutes a day for at least five days a week, or, to burn more calories, run for some or all of that time!Using a dumbbell adds resistance to make the movement more effective.Different strokes can target different muscle groups, making it a versatile option for exercises to lose belly fat.Chair exercises provide a convenient way for seniors to stay active and improve their overall fitness level without putting excessive strain on their joints.But when you’re about to kick off your weight-loss journey, which workouts are best, and how does a two-week cardio challenge really help you achieve your goals?If you're new to exercise, you can start with brisk walking and slowly increase to jogging and running.For example, this study examined the relationship between fat storage in individuals and blood flow, specifically belly fat.Running is one of the most effective and accessible high-impact aerobic exercises for burning calories and reducing belly fat. For best results, aim for 150 minutes per week of moderate-intensity cardio exercise. “Aerobic exercise gives your metabolism a boost during and for a short time after exercise,” Dr. Creel explains. “By losing 5% to 10% of your body weight, you can improve blood pressure, blood sugar, cholesterol levels, mobility, sexual function and more.” This will ensure you maintain muscle mass while you continue to lose weight. Fuelling your body well with regular exercise, enough sleep and minimising stress is far more important than any body fat percentile. However - and this is an important point to make – strengthening your stomach muscles alone won't help you achieve the strong and lean aesthetic you're after. Similarly, no one exercise is going to torch belly fat specifically. When you reduce body fat, you'll lose it from all over, not one specific place. Are you tired of excess belly fat that just doesn’t go away even after a personalised diet? Make your abs workout high intensity, too, by doing a series of 50 crunches, a minute of bicycle crunches, 15 sit-ups, 15 knee raises, 20 oblique crunches on each side, and then 20 seconds of half burpees. She’s reported on topics regarding health, nutrition, mental health, fitness, sex, and relationships for several years. Cori Ritchey, C.S.C.S., is the fitness editor at Women's Health, as well as a certified strength and condition coach and group fitness instructor. That means that yes, going too hard in the gym nonstop can actually keep you from dropping belly fat. And when it comes to belly fat and weight loss, sleep is supreme. Nutritious meals are important to losing belly fat and keeping your body healthy. But kicking late-night snacking to the curb can be a helpful way to help lose belly fat. If you swim for a half-hour a few times a week, you’ll lower your risk of heart disease, stroke, type 2 diabetes, and some cancers. If you're in that boat, swimming is an ideal exercise. If you’re looking for a cheap piece of workout equipment you’ll be able to take on trips, a jump-rope just might be for you. Walking is a great option if you’re new to regular exercise. That’s why he recommends doing 10 to 12 reps at a time, aiming for two to three sets. Reach both arms overhead, fully extending your body. Plus, according to the American College of Sports Medicine, training with a medicine ball can help you develop total body power and muscular flexibility. This calorie burn is crucial for losing belly fat as it targets stored fat throughout the body, including the abdominal area.In just 20–30 minutes, you can get a full-body workout that burns plenty of calories without stressing your joints.V-ups are a challenging exercise that engages your entire core, including your rectus abdominis, obliques, and hip flexors.Again, this is simply theoretical and shows how you can alternate between core exercises in an aerobic nature.And when it comes to belly fat and weight loss, sleep is supreme.You'll also work multiple muscle groups, from your core to your upper and lower body.If your form deteriorates during the workout, the weight you chose is too heavy. They’re intense but don’t require any equipment, making them perfect for home workouts. It’s a simple tool with serious results—just a rope and dedication can help shrink your belly fat. Do you feel confused about which workouts actually work to slim down your waistline without spending hours at the gym? Common wisdom in bodybuilding and fitness is that you can't. Choose between a 4 or 5 day training split and torch that stubborn fat, all while retaining, or even gaining muscle... We aren't going to say targeting belly fat is easy, but we will tell you it's possible. For this to occur, you need not only the right exercises but you need the correct manner to perform them. Combine these exercises with a well-balanced diet and consistent exercise regimen for optimal results. Many of my clients are determined to shed stubborn belly fat and reveal a toned midsection. Rowing is a low-impact exercise that is gentle on the joints while delivering a powerful cardiovascular workout. With its infectious energy and lively atmosphere, Zumba makes exercising enjoyable and highly effective in achieving your fitness goals, including a leaner midsection. Whether you prefer leisurely rides through scenic routes or high-intensity interval training sessions, cycling caters to various fitness levels and preferences. Berkow and McQueeney Penamonte suggest the following five exercises to target your core. Core exercises teach you how to keep your spine and hips still against the resistance of your limbs or a weight.” “The best core exercises involve bracing your core, or creating tension throughout your abdominal wall to stabilize the front, back, and sides of your spine,” Berkow says. “A combination of cardiovascular exercise and strength training is particularly effective,” Keatley says. HIIT’s effectiveness in losing belly fat is backed by science. To keep your plank workouts engaging and effective, consider incorporating variations such as side planks, high planks, or forearm planks with leg lifts. By holding the plank position, you’re building strength and endurance in these muscles, leading to a firmer and more toned midsection. They engage your entire core, including the deep-seated muscles, such as the transverse abdominis, which are key in achieving a flat stomach. A reasonable goal is to lose weight at a rate of around 0.5-1% of your body weight per week. You need to get this step right before we cover diet tweaks to kickstart fat loss in the next week. Some of the most common causes of belly fat are having a high-calorie diet without expending those calories, hormonal imbalance, inadequate sleep, and your family history. “There are some genetic differences in terms of where people gain fat,” he says. “It’s not necessarily different in any kind of unique way from other types of fat,” he says. Belly fat is simply fat around your midsection, says Matheny. Just be sure that your technique doesn’t suffer as you increase your weight, which can lead to injury. Protein is also important to building lean muscle, which is important to losing weight, including belly fat. Strengthening your core with exercises like crunches and planks will do your body a world of good. Dr. Creel shares 14 ways to lose belly fat and improve your overall well-being. After finishing all exercises, rest for 5 minutes before moving to the core workout. You'll move through multiple phases, pumping up your heart rate and kicking off that fat burn. That doesn’t mean that they can’t also help you lose weight around your midsection, though. It’s that blend of traits that will eventually help you erase excess belly fat. Get free weekly workouts and no-nonsense training insights delivered straight to your inbox. Adel Galal is a health and wellness writer with over 30 years of experience studying and writing about health, fitness, nutrition, and healthy living. Laura runs her own personal training program based in the San Francisco Bay Area and specializes in topics such as weight loss, muscle growth, cardiovascular training, and strength training. And that’s where smart, targeted fat-burning exercises come in. If you eat too few calories, your body will limit the amount of fat it burns to insure that you, you know, don’t die. For any type of fat loss, you have to start with creating a calorie deficit—minimizing calories in, and maximizing calories out. It will recruit your big back muscles to pull, while also challenging your lower body and core to stay in proper position as you progress through the set. He is the founder of NextFitLife.com, where he shares practical, evidence-based guidance to support long-term health at any age. Most individuals can expect to see noticeable changes in their midsection within 4-8 weeks of consistently following a well-rounded exercise and nutrition plan. Holding a plank position can be challenging, but it’s an excellent way to strengthen your midsection. Tua Saúde is an informative space that intends to inform and educate readers about topics related to health, nutrition and wellbeing.