Turning and rolling over in bed might be a bit less pleasant for the next few days after this exercise. Getting exercise one to three right will support your ability to get perfect abs. Your inner thighs, glutes, shoulders and neck also support your core. This exercise also engages the glutes and shoulder stabilizers, promoting a strong and toned midsection. Side planks target the obliques and help improve overall core stability and balance. HIIT workouts involve alternating between short bursts of intense exercise and rest or low-intensity recovery periods. That said, comparing the effectiveness of different exercises is difficult since everyone’s body responds differently to different types of activity. High-intensity interval training (HIIT) is one of the best methods to burn belly fat quickly. Remember, losing belly fat in a healthy way is more likely to result in long-term success. Excessive exercise can raise cortisol levels, leading to increased belly fat storage. These 10 effective home workouts are designed to help you burn fat, build muscle, and get closer to your fitness goals. Running is an effective aerobic exercise that helps burn calories and reduce overall body fat, including belly fat. While spot reduction is not possible, incorporating these 8 strength training exercises can help strengthen and tone the core muscles, contributing to a toned and defined midsection for women. The exercises below are highly effective for targeting the abdominal muscles and burning belly fat. Strength training exercises, such as weight lifting or bodyweight exercises, help build muscle mass, which in turn increases metabolism and promotes fat loss, including belly fat. Check out the app and experience the fun side of fitness and dieting with BetterMe! Furthermore, the effectiveness of any exercise is dependent on consistency, intensity, and proper form. It involves alternating between short periods of intense exercise and active rest, such as sprinting for 30 seconds followed by walking for 90 seconds. Weight loss takes time, and it’s essential to remain committed to your goals, even if progress seems slow at times. Yo-yo dieting has been linked to an increased likelihood of future weight gain, making it counterproductive in the long run (11). Lowering stress can help you make long-term healthy lifestyle changes.Core workouts are a popular solution for people trying to figure out how to lose belly fat.This exercise also engages the hip flexors and improves overall core strength.Make a list of reasons why weight loss is important to you.You can list a healthy action that you'll use to lose weight.Ahead, find the best ab workouts to help define and strengthen your midsection.These healthy changes include eating a balanced diet and moving more each day. How to do the plank: Planks are an excellent isometric exercise that targets the entire core, including the transverse abdominis, rectus abdominis, obliques, and lower back muscles.Whether you're aiming for a slimmer waistline or a toned abdomen, incorporating effective home workouts into your routine can make a significant difference.Leg raises target the lower abdominal muscles, which can be challenging to engage in other exercises.Aim to lose 1 to 2 pounds (0.5 to 1 kilogram) a week over the long term.So if you have questions about your own health risks, consult your doctor before setting specific weight-loss goals.The CDC recommends adults log at least 7 hours of sleep per night, and stress management can also aid in belly fat reduction.When you exercise to lose belly fat, don’t just stick to conventional exercises – try something different! This is what Matheny calls a “multi-joint movement” that gets your whole body and core involved. We get it, burpees may be tough (just notice your rapid breathing as you’re doing them), but they really do help build muscle. This year, as I re-commit to my fitness routine, these wireless headphones have made the perfect companion. You can lose weight without exercise, but it's harder to do. To lose weight, you need to lower the total calories you take in from food and drinks. You can list a healthy action that you'll use to lose weight. Long-term weight loss takes time and effort. How to do side plank: But it’s still important to work those abs even as you’re trying to shed fat, says New York City-based personal trainer Adam Sanford, founder of Adam Sanford Fitness. From here, turn your torso to the right, pause and squeeze your right oblique muscles, then turn your torso to the left and pause to squeeze your left oblique muscles. Russian twists not only help burn fat but also tone your waistline and improve posture, according to the American Sports and Fitness Association Exercise to lose belly fat with these fun and effective at-home workouts! By using this move as a test of your fitness, as well as a great exercise move to lose belly fat, it’ll bring out your competitive streak. When you exercise to lose belly fat, don’t just stick to conventional exercises – try something different! Cycling Turning and rolling over in bed might be a bit less pleasant for the next few days after this exercise.It can also help tone the muscles in your core (and arms), which will show more as you lose fat, Matheny says.So, start light and power the ball into the floor using as much speed and core engagement as possible.The six-pack abs (rectus abdominis) take up a ton of real estate in fitness conversations.Running is an effective aerobic exercise that helps burn calories and reduce overall body fat, including belly fat.When you’re finished with this four-minute circuit, row a fast 500 meters and note how long it takes you. “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. These exercises to lose belly fat will help you do just that. Core workouts are a popular solution for people trying to figure out how to lose belly fat. Burpees are a full-body exercise that helps you burn fat and improve your cardiovascular fitness. Target Belly Fat With Core Exercises Transform your fitness journey at Equilibrium Pro Gym 📍Location Sector-9, Sector-16A, and Sector-21A #equilibriumprogym #fitness #gymlife However, if you’re looking for a structured and comprehensive approach, joining a gym like Equilibrium PRO Gym in Faridabad can provide the extra push you need. However, that doesn't mean you have to compromise on your fitness journey. This is a fun exercise made more interesting by the use of a medicine ball. If you only train your superficial six-pack muscles, you won’t get a flat tummy because you won’t be targeting every muscle group. On the inside of the tin can are the deeper muscles called the transversus abdominis, internal obliques and deeper back muscles. From ab workouts that work the oblique muscle to classic crunches, these are the best exercises to tone the core and tame belly fat. The plank is an excellent exercise for strengthening your core muscles, which helps reduce belly fat. So we’ve rounded up the best exercises and workouts that you can do at home, to target and lose belly fat. “Lifting heavy is where you see more of an after-burn effect. Then, rest for 30 seconds and do a different exercise for another 30 seconds. Though this style of exercise tends to include jumping and other high-impact moves, which may not be recommended for all. Matheny says you can even do short “power bursts” of 20 seconds at a time. When you’re finished with this four-minute circuit, row a fast 500 meters and note how long it takes you. Then, extend your arms straight until you’re back in a plank position. Keep your core tight, drawing your belly button in toward your spine. Similarly, mountain climbers test your strength and endurance. If you’ve tried rock climbing, then you know how much strength it takes to scale to the top. With your weight in your heels, jump explosively into the air with your arms overhead. You set action goals so that you can make healthy changes. You can list a healthy outcome that you aim to have. Losing 5% of your current weight may be a good goal to start with. Best Exercises To Lose Belly Fat: Female Edition The CDC recommends adults log at least 7 hours of sleep per night, and stress management can also aid in belly fat reduction. However, your midsection is so much more than those muscles. Though six-pack abs are considered an “aesthetic,” belly fat is about much more than appearance. To keep off extra weight, you should make these healthy changes a way of life. Keep in mind that while a heavier ball makes each slam more difficult, it will also slow you down, preventing you from producing as much power as you might with a lighter ball. You can also pick up your pace or walk on an incline on the treadmill to increase the workout. Sometimes going back to basics is exactly what you need to start seeing and feeling a difference. If you can only do a few push-ups, you’re unlikely to roll through a bunch of tricep extension push-ups on the first try. These types of short and quick bursts of cardio are what you may need to lose belly fat. You know that your cardio sessions are crucial when it comes to burning the layer of fat sitting on top of your abdominal muscles. Overhead medicine ball slams require your core muscles—including your glutes, abdominals, lower back, spinal erectors, and even your rotator cuffs—to work together to power the movement. Like burpees, Michaels is a fan of this moving plank exercise because it works your core in addition to a slew of other muscles. Moreover, during menopause, estrogen levels drop, causing fat to redistribute and accumulate around the abdomen (3). Women have a higher estrogen level than men, which plays a crucial role in fat distribution. Beyond aesthetics, carrying excess abdominal fat is linked to serious health risks, including heart disease, type 2 diabetes, and even certain cancers (8). So if you have questions about your own health risks, consult your doctor before setting specific weight-loss goals. Keep in mind, though, that “healthy” looks different for everyone. He recommends planking for 30 seconds up to a minute and increasing the intensity by doing more sets or adding weight to your back.Supermans target the lower back muscles, which are essential for maintaining a strong and balanced core.To lose weight, you need to lower the total calories you take in from food and drinks.But, if you have excess weight around your midsection that doesn’t make you feel your best, you may prioritize the best stomach exercises to lose belly fat at home.You could pick and mix from the exercises to create your own workout.Russian twists not only help burn fat but also tone your waistline and improve posture, according to the American Sports and Fitness AssociationIf a woman’s family has a history of carrying excess weight in the abdominal area, it may be more challenging for her to lose belly fat.While there are benefits to minimizing belly fat, the quest to get trimmed and tone isn’t a moral one. This exercise also tests your endurance, getting your heart rate up each time you pick the ball up and bring it overhead. 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. Strengthening these core muscles also helps increase your metabolism, ultimately helping you to burn more calories and fat.Drastic calorie restriction can cause the body to shift into “starvation mode,” slowing down metabolism to conserve energy.Women, in particular, may struggle with stubborn belly fat due to factors like hormonal fluctuations, stress, and genetic predisposition (1).Aim for 7-9 hours of quality sleep each night, as lack of sleep can negatively affect weight loss efforts and contribute to weight gain (13).“It comes down to your overall body fat percentage—your body will holistically lose weight all over,” Matheny says.Simply walking for weight loss works, says Sahmura Gonzalez, a personal trainer based in NYC.It involves alternating between short periods of intense exercise and active rest, such as sprinting for 30 seconds followed by walking for 90 seconds. Drastic calorie restriction can cause the body to shift into “starvation mode,” slowing down metabolism to conserve energy. Women tend to have a higher cortisol response to stress, which can lead to increased fat storage in the belly area (14). Cortisol is a stress hormone that contributes to the accumulation of visceral fat (deep abdominal fat). Research has shown that creating an energy deficiency through diet and exercise is the best way to reduce body fat, including belly fat (5, 9). The good news, there are exercises that can help you target belly fat and get the results you want. To boost fat loss, Matheny recommends being mindful of the calories you’re taking in, while also being aware of how much you burn. “It comes down to your overall body fat percentage—your body will holistically lose weight all over,” Matheny says. The fastest way for a woman to lose belly fat is by combining aerobic exercise with strength training. The reason why HIIT is a solid choice for weight loss is because it allows you to burn more calories in a short amount of time even hours after you’ve completed your workout. There are some great core-focused exercises that will address fat all over the body, while also strengthening and helping defined abdominals. The side plank helps strengthen your core, especially the oblique muscles. Reducing belly fat is one of the most common fitness goals, but it requires dedication, consistency, and the right workouts. Best Exercises to Reduce Belly Fat at Home Without Equipment Research has shown that creating an energy deficiency through diet and exercise is the best way to reduce body fat, including belly fat (5, 9).Beyond aesthetics, carrying excess abdominal fat is linked to serious health risks, including heart disease, type 2 diabetes, and even certain cancers (8).Overhead medicine ball slams require your core muscles—including your glutes, abdominals, lower back, spinal erectors, and even your rotator cuffs—to work together to power the movement.Whittle down your waistline and lose belly fat with this effective exercise.The reason why HIIT is a solid choice for weight loss is because it allows you to burn more calories in a short amount of time even hours after you’ve completed your workout.One way that you can take in fewer calories is to eat more fruits, vegetables and whole grains.It helps to stimulate the nerve supply between your brain and your muscles.Aim to lose 1-2 pounds per week, which is considered a healthy and sustainable rate of weight loss (17).Dead bugs engage the deep core muscles, particularly the transverse abdominis, helping to create a strong and stable midsection while reducing the risk of back pain (15). Jumping jacks are a great cardio workout that also targets your belly fat. Mountain climbers are great for increasing your heart rate and burning belly fat. It helps to stimulate the nerve supply between your brain and your muscles. When we talk about the core, we’re talking about your deeper muscles that stabilise you in everything you do. Strengthening these muscles can help improve posture and reduce the risk of back pain (6). Russian twists target the obliques and help develop rotational strength, contributing to a toned midsection and improved core stability. Strengthening these muscles can help improve posture, reduce the risk of back pain, and create a toned appearance (2). This type of workout is excellent for burning belly fat because it increases your heart rate, boosts metabolism, and helps you burn more calories in a shorter amount of time. Strengthening these core muscles also helps increase your metabolism, ultimately helping you to burn more calories and fat. But, if you have excess weight around your midsection that doesn’t make you feel your best, you may prioritize the best stomach exercises to lose belly fat at home. If you’ve got a consistent fitness routine but aren’t seeing the results you want, specifically in your midsection, then you may want to consider adding workouts to lose belly fat. Women generally have a higher body fat percentage than men due to differences in hormones and reproductive functions (6). Understanding these factors and adopting a science-backed approach can help women overcome these challenges and achieve their fitness goals. The truth is, lasting fat loss takes time and commitment to a comprehensive plan which includes regular physical activity. The struggle is no less easier with slew of diet fads and extreme workouts out there that often falsely promise fast and easy results. Planks are an excellent isometric exercise that targets the entire core, including the transverse abdominis, rectus abdominis, obliques, and lower back muscles. They also strengthen other core muscles and build overall functional strength. HIIT also provides an afterburn effect, known as Excess Post-exercise Oxygen Consumption (EPOC), which means you continue to burn calories even after the workout is over (4). Excess fat around the abs can also reduce longevity, one review from 2020 found.To keep off extra weight, you should make these healthy changes a way of life.Extreme workouts are often difficult to maintain in the long term, leading to inconsistency and reduced effectiveness.Here are six tips to help you start your weight-loss journey.Your inner thighs, glutes, shoulders and neck also support your core.If you’ve tried rock climbing, then you know how much strength it takes to scale to the top.This higher body fat percentage can make it more challenging for women to lose belly fat.Mountain climbers are great for increasing your heart rate and burning belly fat.Russian twists target the obliques and help develop rotational strength, contributing to a toned midsection and improved core stability. But the best way to lose weight and keep it off is to make lasting lifestyle changes. With the right balance of home workouts and professional guidance, you’ll be well on your way to achieving a flatter, toned belly. This exercise targets your obliques and helps tone your waistline. Whether you're aiming for a slimmer waistline or a toned abdomen, incorporating effective home workouts into your routine can make a significant difference. A dynamic move that tones the side muscles. Plus, according to the American College of Sports Medicine, training with a medicine ball can help you develop total body power and muscular flexibility. So, start light and power the ball into the floor using as much speed and core engagement as possible. Simply walking for weight loss works, says Sahmura Gonzalez, a personal trainer based in NYC. While it’s not the one thing that will torch your belly fat, it can help as part of a larger plan. That’s why he recommends doing 10 to 12 reps at a time, aiming for two to three sets. Hold a medicine ball with your hands at chest height. Go above and beyond by adding a medicine ball or plate. Reach both arms overhead, fully extending your body. It's not enough to eat healthy foods and exercise for just a few weeks or months. You could lift weights, use exercise bands or do pushups. Even this amount of weight loss can lower your risk of some long-term health conditions. To do that, you'll need to burn about 500 to 750 calories more than you take in each day. It's up to you to make the changes that lead to long-term weight loss. Your body continues to burn calories even after you leave the gym,” Spraul says. “When your body tries to find control as your balance is challenged, your abs, obliques, and deep transverse abdominal muscles are activated,” he says. The Russian twist is a core exercise that improves oblique strength and definition, explains DiVecchio. When part of your regular gym routine, medicine ball slams help strengthen your core and tone your midsection. You could lift weights, use exercise bands or do pushups.That’s why he recommends doing 10 to 12 reps at a time, aiming for two to three sets.Understanding these factors and adopting a science-backed approach can help women overcome these challenges and achieve their fitness goals.Excessive exercise can raise cortisol levels, leading to increased belly fat storage.Exercise to lose belly fat with these fun and effective at-home workouts!To do that, you'll need to burn about 500 to 750 calories more than you take in each day. Women, in particular, may struggle with stubborn belly fat due to factors like hormonal fluctuations, stress, and genetic predisposition (1). “Unfortunately, the belly is often the last area where you’ll lose fat.” And, again, he stresses that you can’t pick and choose where you lose weight. Ab exercises alone won’t reduce excess midsection fat, but they are a good part of a healthy exercise routine.Tough but effective, this exercise is ideal if you’re looking to lose fat from the front of your belly.You set action goals so that you can make healthy changes.The side plank helps strengthen your core, especially the oblique muscles.Regular physical activity helps burn off extra calories.Your core is the mid-section of the body, or your trunk – and it consists of 16 different muscles.You’ll want to engage the entire core for a trimmed and toned look.You'll likely have some setbacks on your weight-loss journey. Make a list of reasons why weight loss is important to you. What will give you the burning desire to stick to your weight-loss plan? No one else can make you lose weight. Intense workouts without proper recovery can lead to overtraining, causing fatigue, decreased performance, and increased risk of injury (10). Fad diets open up a world of yo-yo dieting, and extreme workouts can lead to burnout or injury. Note this, losing belly fat can be a challenging task for women due to various biological and hormonal factors. You could pick and mix from the exercises to create your own workout. Supermans target the lower back muscles, which are essential for maintaining a strong and balanced core. Dead bugs engage the deep core muscles, particularly the transverse abdominis, helping to create a strong and stable midsection while reducing the risk of back pain (15). This exercise also engages the hip flexors and improves overall core strength. In today's fast-paced world, finding time to hit the gym can be challenging, especially if you have a busy schedule. Ideal for busy days when time is tight. Work on your waistline with this unique exercise. This is a hard but effective exercise to lose belly fat. Whittle down your waistline and lose belly fat with this effective exercise. Women with more muscle mass tend to burn more calories at rest, making it easier for them to maintain a calorie deficit and lose fat. The intensity of HIIT can help you burn more belly fat, as it requires your body to work at a higher intensity for a longer period of time. Establishing a nutritious, balanced diet is just as important as your workout routine to help with your weight loss goals. Ahead, find the best ab workouts to help define and strengthen your midsection. While there are benefits to minimizing belly fat, the quest to get trimmed and tone isn’t a moral one. Finally, other factors, like genetics and age, may play a role in the amount of belly fat you have. Pelvic rocking can be hard to master but it’s worth the time, as it’s an effective move if you want to exercise to lose belly fat. Keep reading for full instructions on how to ace the best exercises to lose belly fat. Cycling is a low-impact aerobic exercise that burns calories and helps with reducing belly fat. While spot reduction is not possible, including exercises like planks, leg raises, and bicycle crunches can strengthen your core muscles and improve your overall appearance. This higher body fat percentage can make it more challenging for women to lose belly fat. On the outside of the tin can are the superficial muscles – the rectus abdominis and external obliques. Remember that a balanced diet, proper hydration, stress management, and sufficient sleep are also crucial factors in achieving and maintaining a healthy weight. It can be easily adapted to suit different fitness levels and requires no special equipment, making it accessible to most women. Remember, losing belly fat in a healthy way is more likely to result in long-term success.“Your legs have the biggest muscle groups, and having exercises that are multi-joint or lower body dominant are ideal,” he says.Burpees work your core, as well as your chest, shoulders, lats, triceps, and quads, explains Michaels.This exercise also tests your endurance, getting your heart rate up each time you pick the ball up and bring it overhead.Transform your fitness journey at Equilibrium Pro Gym 📍Location Sector-9, Sector-16A, and Sector-21A #equilibriumprogym #fitness #gymlifeWork up to at least 30 minutes of aerobic exercise most days of the week.They're low in calories and high in fiber.Most people gain belly fat as their overall body fat percentage increases, Matheny says.It's not enough to eat healthy foods and exercise for just a few weeks or months. Searching for the best way to lose belly fat isn’t a vain quest. One of the best ways to lose body fat is through steady aerobic exercise, such as brisk walking. Losing belly fat requires a combination of a healthy diet, regular exercise, and commitment. While home workouts are effective, joining a professional gym like Equilibrium PRO Gym in Faridabad can significantly accelerate your weight loss journey. Tough but effective, this exercise is ideal if you’re looking to lose fat from the front of your belly. Your donation powers the future of medicine and helps save lives. You'll likely have some setbacks on your weight-loss journey. Work up to at least 30 minutes of aerobic exercise most days of the week. They're low in calories and high in fiber. One way that you can take in fewer calories is to eat more fruits, vegetables and whole grains. Aim for 7-9 hours of quality sleep each night, as lack of sleep can negatively affect weight loss efforts and contribute to weight gain (13). Drinking enough water throughout the day can aid in digestion, prevent overeating, and contribute to overall weight loss. Focus on consuming whole, unprocessed foods like fruits, vegetables, lean proteins, whole grains, and healthy fats. Extreme workouts are often difficult to maintain in the long term, leading to inconsistency and reduced effectiveness. Many dieticians and doctors recommend consuming a Mediterranean diet, which includes olive oil, omega-3 fatty acids like fish, leafy greens, legumes, and lean poultry. You’ll want to engage the entire core for a trimmed and toned look. The six-pack abs (rectus abdominis) take up a ton of real estate in fitness conversations. Excess fat around the abs can also reduce longevity, one review from 2020 found. Your core is the mid-section of the body, or your trunk – and it consists of 16 different muscles. Or, scroll to the end of the article to find some curated workouts for belly fat. By adopting a holistic approach to fitness and health, women can overcome the unique challenges they face in losing belly fat and enjoy long-lasting results. It is suitable for women of all fitness levels and those with joint issues, as it puts less stress on the knees and hips compared to high-impact exercises like running. Leg raises target the lower abdominal muscles, which can be challenging to engage in other exercises. How many calories you burn depends on how often, how long and how hard you exercise. Exercise helps you keep off the weight that you lose too. Regular physical activity helps burn off extra calories. Practice stress-reducing techniques like yoga, meditation, or deep breathing exercises, as high stress levels can lead to increased cortisol production, which is linked to belly fat accumulation. Include strength training exercises at least twice a week to build muscle and increase metabolism. Aim to lose 1-2 pounds per week, which is considered a healthy and sustainable rate of weight loss (17). Losing belly fat in 2 months is achievable with a combination of healthy eating, regular exercise, and lifestyle changes. Rapid weight loss often involves losing muscle mass along with fat, which can further slow down metabolism and make it harder to maintain weight loss (16). Push your hands against the floor to lift your body up into a plank and then jump your feet just outside of your hands. Burpees work your core, as well as your chest, shoulders, lats, triceps, and quads, explains Michaels. These moves will ignite every inch of your core and then some. “Spot reduction isn’t a viable approach to losing belly fat,” explains Corey Phelps, fitness trainer, nutrition expert, and creator of the Cultivate by Corey Fitness Program. Any extra movement helps you burn calories. Also aim to do strength training exercises at least twice a week. Some people may need more exercise than this to lose weight and keep it off. How Can A Woman Lose Belly Fat In 2 Months? (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. Look at how many meters you traveled in that time. He recommends planking for 30 seconds up to a minute and increasing the intensity by doing more sets or adding weight to your back. “Your form will get worse over time,” Matheny says. Hold the plank for 30 to 45 seconds, increasing the time as you get stronger. Aim to lose 1 to 2 pounds (0.5 to 1 kilogram) a week over the long term. Track your diet and exercise in a journal or an app. If you prefer to keep your weight-loss efforts private, take some steps to stay on course. But it helps to have support from others. Think of your goals on days when you don't feel like eating healthy foods or moving more. Losing belly fat has always been a primary goal for many women, and it’s not just about looking good in a swimsuit. The National Institutes of Health (NIH) has a handy body weight planner that can help you figure out what number of daily calories you should aim for if you have a goal weight in mind. Most people gain belly fat as their overall body fat percentage increases, Matheny says. Focusing on big muscle groups is a good way to burn more calories, Matheny says. “Your legs have the biggest muscle groups, and having exercises that are multi-joint or lower body dominant are ideal,” he says. If you’re new to strength training, this 15-minute total-body workout is a great place to start. Choose any of your favorite exercises—just make sure you alternate between exercises that work different muscle groups, which will help certain muscles recover while you work others. Some examples of HIIT include bodyweight exercises like jumping jacks, pushups, squats jumps, and high knees. Matheny says there’s “a lot of misinformation about this online.” Fat loss ultimately comes down to burning more calories than you take in, he explains (a.k.a. a calorie deficit). People with higher amounts of belly fat are at higher risk of heart disease and high blood pressure compared to those with less fat in that area. One concern with belly fat is its link to serious health conditions. Indoor cycling on a stationary bike allows you to build up those muscles without taxing your joints. Just because you may not have access to open water doesn’t mean you can’t weave this fat-blasting cardio workout into your gym routine. If a woman’s family has a history of carrying excess weight in the abdominal area, it may be more challenging for her to lose belly fat. Estrogen encourages the storage of fat around the hips, thighs, and buttocks, making it more difficult for women to lose belly fat. It can also help tone the muscles in your core (and arms), which will show more as you lose fat, Matheny says. “I’m a big fan of exercises that are core-focused, but work multiple muscle groups simultaneously with a HIIT component for added calorie burn,” she says. Ab exercises alone won’t reduce excess midsection fat, but they are a good part of a healthy exercise routine. Instead, this data can empower you to take action and control what you can do to lose belly fat and maybe tone your abs in the process. According to the American Heart Association, even individuals with healthy body mass indexes (BMIs) have a higher chance of heart issues if they have too much belly fat. Lowering stress can help you make long-term healthy lifestyle changes. So be sure that you're ready to eat healthy foods and become more active. Here are six tips to help you start your weight-loss journey. These healthy changes include eating a balanced diet and moving more each day.