Weight Loss

What Are The Best Exercises to Lose Belly Fat?

Do You Want To Lose Belly Fat?

belly fat on woman in a treadmill

Since starting my weight loss journey, I have started looking for the best exercises to lose belly fat. 

After doing some research, I have found that HIIT exercises, strength training, and abdominal exercises combined are the best exercises to lose belly fat. 

Belly fat is the most stubborn and the most frustrating part of my body that seems to be the hardest to lose!

 I can lose everywhere and STILL have that extra belly fat that seems to never want to leave!

The Dreaded Belly Fat!

You may be asking yourself the same question I have asked before. What exercises help you lose belly fat? 

I will dive into each of these types of exercises as I go through this post, but first let’s talk about belly fat.

Having belly fat can make you feel self-conscious, sometimes embarrassed, especially when you have trouble fitting into your most favourite outfit! 

I have always struggled with my weight for as long as I can remember. In particular, my struggle with belly fat. 

I can workout like a beast and lose inches all over my body. When I do effective exercises, I can see progress, but belly fat is always the slowest for me to lose.

I am sure there are a lot of you reading this can relate to this struggle. It’s maybe why you went looking for a solution for losing belly fat. That’s exactly what I did!

person squeezing their belly fat

My Experience With Belly Fat

clothes messy in closet falling out of closet

I started intermittent fasting back in January 2022 because that’s exactly what happened to me. 

I was embarrassed of my body. Nothing in my closet fit me the way they should anymore.

I was tired of cramming my jeans on and feeling the button digging into my belly! 

When I got to the point that I tore out my entire closet and none of my bottoms fit around my waistline properly, I knew I had to do something.

So I started intermittent fasting in January. If you want to learn more about my intermittent fasting journey, check out my post here

Since I’ve been doing intermittent fasting for the past 8 months,I have seen big results in weight loss. 

I have noticed a definite loss in my belly fat, but intermittent fasting alone doesn’t seem to be enough to get rid of the rest of what I have to lose. 

I began researching the best exercises to lose belly fat and I have found what seems to be the best exercises that are the most effective for losing belly fat.

paper talking about healthy habits, weight loss, workout out

What Types of Belly Fat are there?

person squeezing their belly fat

Before we get to how to lose belly fat, we need to understand more about the types of belly fat. 

There are two kinds of fat that are in your belly. 

The different types of belly fat are known as subcutaneous fat and visceral fat. 

  1. Subcutaneous fat is fat that sits right underneath your skin. It’s fat that you can actually pinch with your fingers.
  2. Visceral fat is fat that builds up around your stomach and your organs. 

This is the most dangerous kind of belly fat. Visceral belly fat is linked to heart disease, diabetes, and some cancers.

Here is an article on the two types of belly fat if you want to read more about it.

I don’t remember the last time I had a completely flat belly! BUT….to have a flat belly, you need to combat both of these types of belly fat.

So What Does Exercise do for Belly Fat?

You may be wondering how exercise can help reduce belly fat. Of course any activity is great for the body (and soul!) But exercise decreases insulin levels. 

When you have excess insulin in your body, your body is signalled to hold on to fat, storing it. Yes, you guessed it, the extra fat gets stored especially in your abdominal area. 

Exercise also burns calories and fat all over the body including your belly area so exercise is very important for overall health. 

In this post, we are talking specifically about belly fat and exercise is key for losing belly fat. 

I wrote a post about apple cider vinegar in my mission to lose belly fat.

woman doing lunges and stretches outside by the water

So…What Exercises Work Best For Losing Belly Fat?

Earlier in the post I mentioned 3 types of exercises that are best for losing belly fat. 

Let’s dig in and learn more about each type of exercise for belly fat loss.

One of the top types of exercises that helps reduce belly fat is HIIT. If you haven’t heard of this before, HIIT stands for High Intensity Interval Training. 

It involves short periods of high intensity exercise followed by a brief period of recovery.

Some HIIT exercises include:

  1. Jumping Jacks
  2. Burpees
  3. Push-ups
  4. Jump squats
  5. High Knees) I have done HIIT quite a number of times in my Les Mills Combat workouts. 

I have to say the exercise I hate the most are Burpees! I hate burpees! I do not enjoy them and I cringe every time I know they are coming up in a workout! They are very effective though!

If you want to lose weight especially in your belly area, you have to be willing to work hard at it. This means doing exercises sometimes you don’t enjoy (like burpees for me!)

If they are effective, I will just suck it up and get them done!  If you are just starting out, try a few to start. It helps to build up your strength and endurance. 

If you push yourself too much too fast, it’s almost a guarantee you will end up so sore you can barely walk. That has happened to me and I will be honest, I quit many times after pushing myself too hard too fast. 

I suggest starting off small and gradually increasing how much you do. Over time, you will notice you won’t be as sore as you used to be and you will be able to push your body a little further!

Check out this post I read about HIIT and belly fat.

Strength Training

man doing mountain climbers on a floor mat

Strength training is an excellent form of exercise to help reduce belly fat, especially full body strength training.

The reason why it’s effective is because strength training will help develop lean muscle tissue. This muscle tissue will increase the amount of fat you can lose.

Some strength training exercises  you can do to help lose belly fat:

  1. Dumbbell Squat
  2. Reverse Lunge with Bicep curl 
  3. Push up with Mountain Climbers 

You can do 12 repetitions with lighter weights, between five and eight pounds. 

Another option is to use heavier weights with fewer repetitions and rest time between sets. If you find you can’t do that many, that’s okay! 

You can work your way up. If 12 repetitions are too much, start with 6, then 8 and eventually you will get to 12 once you keep at it. 

Here’s an article about strength training that is quite helpful.

On To Abdominal Exercise!

Because belly fat likes to stick to your midsection, doing abdominal exercises can help reduce your belly fat. 

They can help tone and flatten the stomach while giving you a great source of exercise for your body.

There are quite a few exercises for your abdominals. Here are some great ones to incorporate into your workout routine:

  1. Planks 
  2. Bicycle crunches 
  3. Leg lifts 
  4. Abdominal crunches 

The video I have been doing recently is a video I found. It’s a little over 6 minutes long. 6 minutes doesn’t seem like a lot, but it’s focused on your abs and I can feel it working the entire time. 

I try to do this lower ab exercise video (shown on the left) 3 days a week and I can definitely feel it working on my belly fat….especially when I stretch…ouch!

The other abdominal exercise I have recently added a few times a week is a standing reverse sit up. 

I have started doing standing reverse sit ups. Dr. Berg’s video below explained why the standing reverse sit up is effective for lower belly fat. 

It’s worth checking out if you have trouble losing belly fat, in particular your lower belly region.

How To Lose Belly Fat Fast

If you are having trouble with losing belly fat, and you want to see faster results?

You really have to nail down your diet as well as the exercises mentioned in this post. Diet is essential to your weight loss success!

If you are eating too many unhealthy foods like junk food, fast food, etc. you will find it almost impossible to lose your belly fat. You will notice a huge difference if you start cutting down your calories.

Making healthier food choices and doing the exercises in this post will help you achieve the results you are looking for losing belly fat.

One of my posts on natural supplements for weight loss gives you some great natural choices to help you accelerate your weight loss, belly fat included!

If you are committed to losing belly fat, follow these suggestions and you will start to see results. It’s not going to happen overnight. It takes time, effort, and a lot of willpower! 

With persistence, the healthy habits you add to your journey will prove successful to losing that stubborn belly fat!

woman doing abdominal exercises on a floor mat

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