10 exercises to reduce belly fat: No gym subscription needed

Everyone is worried about motapa, or stubborn fat, resting on their belly. It is a taboo in the strictest sense. Women can't fit in their dream dress, and men can't button up their jeans - the belly protrudes and stops them from looking their best. But the belly fat problem isn't just restricted to fitting into your favourite kurta or trousers.

Some studies^[1] show that belly fat affects approximately 40% of women and 12% of men in India.

Excessive belly fat can have serious health consequences^[2], such as:

• Insulin resistance
• Liver disease
• High blood pressure
• Heart disease
• Certain cancers

And if you think that you can lose belly fat without exercise, with spot reduction or liposuction, you are wrong. In fact, exercise, diet, and a well-maintained work-life balance are key to losing fat, even belly fat.

That said, in this guide, we will cover the best exercises to lose belly fat.

Whether you're working in an office, taking care of your family at home, or studying hard at college, we've got something that fits your routine.

What is belly fat?

As the term suggests, belly fat is fat stored in the abdomen (tummy region). It is made of adipose tissue, which is a storehouse of fat.

There are two main types of fat in our bodies:

1. Subcutaneous Fat (SAT)
2. Visceral Fat (VAT)

Excess visceral fat can be more dangerous, as it can disturb insulin levels and cause inflammation.

As we age, fat changes its form and function in the body. Females often gain more subcutaneous fat around the hips and thighs. In contrast, for males, visceral fat tends to sink deep within the belly.

In addition, hormones, genetics, and even ethnicity affect fat distribution. For example, Asian Indian women tend to have more visceral fat^[1] compared to Caucasians.

"First, measure your waist - right around the belly button, not where your pants sit. If it's over 80 cm for women or 90 cm for men, it's time to make some changes."
Dr. Pal Manickam, M.D., Board-Certified Gastroenterologist

Working out can help you lose weight by helping you maintain a calorie deficit.

Different types of exercises can help you lose that stubborn fat in different ways. The best part is these exercises to reduce belly fat work for both females and males. So, really, anyone can say goodbye to that belly fat now.

Scroll down to explore 10 easy exercises to get started.

Top 10 exercises to lose belly fat

Let's look at some great exercises to help you lose that belly fat. Don't worry if you're just starting - we've got some beginner-friendly tips, too.

Cardio exercises

1. Brisk walking

How to do it:

Stand tall and take one step forward and then the next. Swing your arms naturally as you go. You should be able to talk, but you might feel out of breath

Try this:

Start by walking for 15-20 minutes three days a week. As you get better, try walking for 30-45 minutes at least five days a week. Eventually, with dedication and consistency, you will be able to walk 10,000 steps a day and lose weight.

Why it's good:

It's an easy exercise to reduce belly fat. It is also light on your joints, burns calories, controls sugar cravings, relieves joint pain, boosts your immunity, and reduces the chances of contracting breast cancer.

Quick tips:

• Wear comfortable shoes.
• Drink plenty of water before, after, or while taking a walk - especially if you feel thirsty.
• Use a step counter or a fitness tracking app to note your progress.
• Join a walking group or community in your area to achieve quicker and more satisfying results.

2. Jogging/running

How to do it:

Keep your upper body relaxed. Land on the middle of your foot, not your heel. Look ahead, not at your feet. In fact, you can start working up a slight jog if you are brisk walking long enough.

Try this:

You can mix 1-2 minutes of jogging with walking. Slowly increase your time to 20-30 minutes of non-stop jogging. Do this or 3-4 times a week.

Why it's good:

Jogging improves heart health, weight loss, and sleep. It also makes the bones stronger.

Quick tips:

• Get quality running shoes with a good sole and ankle support.
• Warm up with a short walk first.
• Stretch muscles post workout to prevent soreness.
• Get an accountability partner to consistently follow the routine.

3. Jumping rope

How to do it:

Hold the rope handles with a light grip. Keep your elbows close to your sides. Jump only high enough to let the rope pass under your feet. When you land, do so on the balls of your feet.

Try this:

Start by jumping for 30 seconds, followed by a 30-second rest. Do this 5-10 times. Gradually jump for longer as you improve.

Why it's good:

It's an energetic workout that increases the power of the core and leg muscles. It also improves your balance and coordination.

Quick tips:

• Always jump on a soft surface like a yoga mat.
• Jump low and quick. Higher jumps can injure your knees, shinbone, and back.
• Avoid kicking your heels back while jumping.

Strength training exercises

4. Bodyweight squats

How to do it:

To do squats for belly fat loss, stand with feet apart. Bend your knees to lower yourself as if you are sitting on an invisible chair. Keep your chest up. Breathe out, and push through your heels to stand back up. If you prefer and are able to, you can also jump up after the squat.

Try this:

Three sets of 12-15 squats (you can do fewer reps than this in the beginning). Rest for 30-60 seconds between sets.

Why it's good:

Bodyweight squats enhance hip strength, make your core stable, and reduce the tightness in the lower back. They make your hips more flexible and protect the spine from injury. It also helps burn fat even after you're done exercising.

Quick tips:

• Always keep your knees and toes in line.
• Try to tighten your tummy when you move.

5. Push-ups

How to do it:

Begin in a plank with your hands slightly wider than your shoulders. Lower your chest toward the floor while keeping your body straight. Push back up to return to the starting position.

Try this:

Do three sets of 8-12 push-ups. Keep a gap of 60 seconds in between for rest.

Why it's good:

It strengthens your chest, shoulders, arms, and core and helps improve heart health and muscle endurance.

Quick tips:

• Keep your core tight and steady.
• Ask somebody to see if your hips are level and in line with your body.
• Remember to breathe in as you go down and breathe out as you push up.

6. Lunges

How to do it:

Stand with your feet hip-width apart. Step forward with one leg and lower your hips. Both knees should bend to about 90 degrees. Then, push back to the starting position.

Try this:

Do three sets of 10-12 lunges per leg. Switch legs after you do each rep.

Why it's good:

It targets different muscles, such as the quadriceps, calves, hamstrings, and glutes. It also improves balance and engages the core.

Just starting?

Do your lunges in the same spot (don't step forward). For support, use a wall or chair.

Quick tips:

• Keep your upper body straight while doing the pose.
• The front knee should be in line with your toes. Bend accordingly.
• The heels should bear your weight.

7. Plank hold

How to do it:

Start in a push-up position or on your forearms. Keep your body in a straight line from head to heels. Tighten your core and bottom muscles. Hold.

Try this:

Warm yourself up with a single set and hold for 20-30 seconds. Slowly increase the time and sets as you get stronger.

Why it's good:

It strengthens the entire core, especially the lower back and abdominals, and improves posture.

Quick tips:

• Keep your hips aligned with your body.
• Always keep your neck relaxed.
• Keep your breathing steady.

High-intensity exercises

8. Burpees

How to do it:

To perform this aerobic exercise for belly fat loss, stand up straight. Now, squat down and place your hands on the floor. Kick your feet back and assume a plank position (you can do a push-up here if you like.) Bring your feet back close to your hands. Then, jump up and reach your arms above your head.

Try this:

Start with three sets of 5-10 burpees. Rest for 60-90 seconds between sets.

Why it's good:

This full-body workout burns lots of calories quickly. It's also great for improving strength and cardiovascular (heart and lungs) fitness.

Quick tips:

• Land softly (preferably on a thick yoga mat) to keep your joints safe.
• Maintain steady breathing.

9. Mountain climber

How to do it:

Begin with a high plank position. Bring one knee towards your chest, then quickly switch legs. It's like running in place in a plank position.

Try this:

At first, do it for 30 seconds, then rest for 15 seconds. Repeat this 3-5 times.

Why it's good:

It is a good workout for your core, arms, and legs and improves coordination.

Quick tips:

• Keep your hips low and steady.
• Keep your core stable throughout the pose.
• Maintain steady breathing, but don't hold your breath too much.

Yoga exercise to reduce belly fat

10. Surya namaskar (sun salutation)

How to do it:

It's a set of 12 poses that flow together: you stand, bend, lunge, go into a plank, do a push-up, move into a cobra, downward dog, bend, and return to standing.

Try this:

Start slowly with 3-5 rounds. Gradually increase to 10-12 rounds as you get better.

Why it's good:

It exercises almost all the major muscle groups of your body and improves flexibility. It helps calm your mind and reduce stress.

Quick tips:

• Sync your breathing with each movement.
• Move slowly and gently.

Beginners tips to lose belly fat with exercises

Trying out exercises to lose belly fat for beginners? Try these tips to keep it simple:

• Brisk walking: Start slow and increase the pace gradually. Stop or take a break if it gets too overwhelming for you. Can’t walk outdoors? Walk at home, in your balcony, living room, or even bedroom.
• Jogging/running: Curate a playlist to set the rhythm for your jog. Run on softer ground like grass to reduce the impact on your joints.
• Jumping rope: Practice jumping without the rope or use a beaded rope for slow movement and better control.
• Bodyweight squats: Use a chair or wall for support. Don't go down as far if it's too hard.
• Push-ups: If regular push-ups overwhelm you, try knee push-ups or support yourself with a wall or a sturdy table.
• Lunges: Do your lunges in the same spot. For support, use a wall or chair.
• Planks: Practice with shorter hold times. Use your knees for support.
• Burpees: Leave out the push-ups initially. Step your feet back one at a time. Instead of running, stand up at the end.
• Mountain climbers: Start with a slower pace, fewer repetitions, and more rest between sets.
• Surya namaskar (sun salutations): Hold each pose for a shorter time. While forward bending, bend your knees to avoid any strain. Use a chair for support while lunging.

DIY fitness: Your very own belly fat workout

Now, let's combine all these exercises and create a plan that works for you. Whether you're just starting out or you're a fitness pro, here are three belly fat loss workout routines you can choose from.

You can also customise your plan according to the days of the week that work out best for you.

To start with, we have a beginner workout routine to reduce belly fat.

The exercises in this routine are light on your body yet are effective enough to get that adrenaline pumping and keep you motivated with every passing day.

Now that you have mastered the basic workout routine to get rid of belly fat, why not level up a little bit and try an intermediate workout routine for fat loss?

The exercises in this routine are the same as the exercises in the beginner workout routine, but they are a bit more intense and will give you just the right amount of push to a healthier version of yourself.

If you have aced the intermediate workout routine and have noticed belly fat loss already, it is time to switch to an advanced workout routine to lose more belly fat.

The exercises, once again, stay the same, but they will test your commitment to health and fitness. However, stick to the routine and you will see results like never before. So, are you ready?

How to level up your workouts for weight loss:

• Add 5 minutes to your cardio each week.
• Increase reps by 2-3 each week.
• Hold planks for 5 seconds longer each week.
• Add one more surya namaskar round to your routine each week.

Conclusion

Cheers! You've made it all the way to here.

Getting a flat stomach is about looking good, feeling your best, and maintaining good health. Try these belly fat loss exercises one by one, and you will see the difference. One day, you will look good in that kurta or saree, and you’ll know, it was all worth it.

To see better, more visible results for belly fat, try the scientifically proven weight loss treatment Aktive and lose up to 10% of your body weight in just six months.

Don't lose heart if you cannot follow all workouts immediately. You simply need to start and keep moving forward. Your body will appreciate every squat, push-up, and burpee you do.

Just like Rome wasn't built in a day, losing belly fat takes time. With consistency, you will experience changes in how you look and feel.