Which type of exercise burns the most belly fat? A smooth and toned belly is synonymous with good physical fitness and a correct diet, so let’s delve a little deeper into the ways to lose weight in that area. And let’s also see the 20 surreal exercises you can do to achieve that goal.
However, strength training, with bench presses, squats, and dead weight, combined with fasting cardio is the best exercise that burns the most belly fat at home.
Remember that to remove your belly fat fast, it is not enough just to kill yourself to do abs or stop eating, it is much more complex, both in diet and in training. So it is good to remember, first, some tips for your strength training: basic exercises such as the bench press, squats, dead weight, the military press, and bar rowing or pull-ups.
For the diet: many proteins and foods with carbohydrates and fats in a moderate way. And, also, an effective rest: sleep at least 8 hours a day, remember that the muscles grow, in addition to training and feeding, with a good rest.
Cardio on an empty stomach is essential for belly fat reduction: it is enough to walk at a good pace for 45 minutes, up to a maximum of one hour a day, before breakfast. For better performance, get some walking shoes. Riding a bike, swimming, or hitting the homemade step is also another option, but it is always smooth.
Also, you don’t have to end your workouts at the gym with cardio. That depends on your goals, but if you want to gain muscle or keep your muscle mass, this is not the best way to speed up your metabolism.
And, of course, bet on your diet on satiating products, such as oats, legumes, or nuts, and a lot of green, from broccoli to lettuce or escarole, and white meats, chicken or turkey, and soft fish such as hake.
Types of belly fat and their dangers
Not all belly fat is the same. In fact, according to Harvard University, there are two types of Belly fat:
Subcutaneous fat: a soft layer of fat that is located directly under the skin and is usually harmless.
Visceral fat is the type of fat that forms around organs and raises the risk of heart disease, diabetes, and cancer.
The bad news is that belly fat is metabolically active, boosts our stress, and negatively affects our health if we neglect each other. But we can get rid of it and fight it with certain exercises explained below are the surreal exercise that can lose belly fat fast
20 exercises to lose belly fat at home
The explosiveness of this exercise favors fat burning, and according to a study by the American College of Sports Medicine, 10 repetitions at a good pace accelerate your metabolism almost as much as sprinting. vertical jump and fall in a controlled way by touching the ground with the chest. Do not neglect the technique, that the burpees also have; it is not worth anything. Jump very high with your arms stretched out.
2. Mountain climbers
Your core works comprehensively. You just have to, in a bending position, carry your legs alternately at chest height. Give fluidity and speed to this movement for greater fat burning.
3. Swings with a kettlebell
Without a doubt, one of the best, if not the best. Continuous full-body work. Carry the weight of the kettlebell from the height of your eyes to below your legs, accompanying the movement with your whole body, not just with your arms. Keep your back straight at all times.
4. Blows with a medical ball
Against the ground, strong and you will see how in a few seconds your core and abs notice it. You can also throw the ball against the wall.
5. Press one hand with dumbbells and stride
While lifting the dumbbell with one hand, make a stride with the opposite leg, and then change your hand and leg. Straight back and firm core to avoid injuring or losing your balance.
6. Isometric plate
In addition to marking your abs, this exercise strengthens your back (here are the best exercises to relieve back pain). Remember to keep your back straight and your core and buttocks firm, without letting your hip sink. Better half a minute well than more than a minute dropping the weight of your body.
7. Heavy squats
Basic powerlifting also reinforces the entire core area. With a heavy bar with many kilos on our trapezoids, we go down in a controlled way and with our backs straight. Without a straight back, you run the risk of injuring yourself, from the cervical to the lumbar area.
8. Leg elevations or a single leg in the bar
Another option is to crush your abs and burn more fat. Hanging from a bar, we raise and lower our legs to form a 90-degree angle with the trunk.
9. Skipping on site
Perfect for warming up… dare with series to failure! As simple as running on the site at a good pace. Try to control your breathing at all times for better execution.
And the heavier the better, because multi-articular exercises help to gain strength, but also to lose weight. Straight back, knees slightly bent and we raise and lower the weight of the bar with the core very firm.
11. From front plate to side plate
On one side and the other, keeping 10 seconds of the position on the front plate, then 10 on the plate on the left arm and another 10 on the right arm. With this exercise, you will also give a cane to your obliques.
12. Farmer’s steps or farmer walks
He carries two heavy dumbbells or dumbbells, one in each hand, and walks forward a few meters with his back straight. Perfect exercise for the obliques as well. (The 20 best exercises to train your obliques).
13. Abdominal wheel
A basic abdominal work. With your back straight and strong abs, the trunk goes up and down with the wheel, as slowly as you can. Without a doubt, this is our favorite exercise to hypertrophy the abs.
14. Aerial squats
Basic leg training, which you can do at home and will help you burn calories. Do squats, with a straight back and a strong core. As deep as you can if you want to activate your buttocks well.
15. Air bike
The CrossFit bike is par excellence; give it as fast as you can with your hands and feet to lose as many calories as possible.
16. Abdominal plate with hip rotations
On one side and the other we gently rotate the hip to also activate the obliques.
17. Romanian dead weight with dumbbells
Similar to dead weight with a bar: straight back, dumbbells in the hands, very strong core, and slightly bent knees. Here you will also work on the femoral or hamstring area.
18. Russian twists or Russian twist
In the position of abdominal or crunches shrinkage, and with a weight in the hands or not, we take them to one side and the other of the body.
19. Rowing machine
Rowing is an excellent exercise to burn abdominal fat, and you have to take a fluid rhythm helping yourself with the impulse of the whole body and not just the arms.
Always with a good technique, but swimming, like running, is a good sport for a flat belly.
However, it is pertinent to note that some exercises do not burn belly fat so quickly. Exercises that entail making hundreds of crunches will not have a real impact on your belly, according to a study published by the Journal of Strength and Conditioning.
Of course, certain types of exercise will help strengthen that area and even tone it, but they will not remove your fat. What will give you a flat and defined belly is having a low body fat index throughout your body since losing localized fat is almost impossible.
With the exercises discusses above, you will be able to gain a flat belly as soon as possible with consistently