Belly fat. Eek! It’s a troublesome area for many of us. Our flat and toned pre-baby belly seems so far away now. BUT NEVER FEAR you can get your abs back and blast away that stomach fat. All it takes is a whole lot of determination, healthy eating, and knowing which exercises to lose stomach fat are the best ones for sculpting those obliques.
There are several reasons why we gain belly fat and it isn’t just because we’ve been keeping up an unhealthy diet (you can see everything you need to know about losing stomach fat here). Aging and heredity play a major role in the development of stomach fat but that’s not all, our hormone fluctuations also induce stomach fat to accumulate around the lower abdomen.
In this article (with the help of Healthy Mummy personal trainer Wendy Smith) we reveal the best exercises for blasting stomach fat. We also offer some sneak peeks of the core, belly-blasting, and booty toning workouts available in the 28-Day Weight Loss Challenge.
Exercising to burn stomach fat and tone your abdominal muscles
Increase heart rate and burn fat with high-intensity interval training (HIIT) including exercises such as sit-ups, reverse crunches, and mountain climbers to help build a flat belly.
If you want to burn body fat overall a good cardio workout will help you increase your heart rate, work up a sweat, and burn stomach fat if you include exercises that target abdominal muscles, this is the secret behind exercises to lose stomach fat!
Get the body moving and work the muscles in your lower body to help flatten your tummy and blast stomach fat.
Besides your tummy, you need to also work your left side, right side, and back muscle groups using exercises that focus on these areas. Also, don’t forget to warm up to avoid any possible injuries.
Best exercises for blasting stomach fat
It’s super important to flag that you cannot ‘spot or reduce fat. That is, you can’t assume that by just training abs you’ll see a killer six-pack in no time.
Awesome weight loss results come from exercising and looking after the whole body.
Therefore, when you combine targeted training (such as the below exercises) with a healthy diet plan like the 28-Day Weight Loss Challenge Meal Plan and cardio (think HIIT, Tabata, and Dance Fit) you’ll notice a more and more defined, less wobbly tummy.
Plank with a ball roll
Starting Position: Start in a plank position with feet spread wide apart and arms directly underneath shoulders. Place a ball under your right hand. Keep your upper body strong and engage your core, while keeping your back straight.
Execution: Engage your core by pulling your belly button toward your spine and rolling the ball over to your left, cupping the ball with your left hand, and placing your right hand down onto the mat. Next, roll the ball over to your right hand again, keeping your core and lower back strong and stable as you lower your left arm to the floor and return to the starting position. Repeat exercise.
Bicycle
Starting Position: Lie on your back with your head and neck relaxed and arms by your side. Bend your knees and lift your legs into the air. Pull your knees toward your chest and lengthen your right leg. This is your starting position.
Execution: Pull your belly button toward the floor, lift your left leg toward your chest, and lengthen your right leg. Switch sides by pulling your right leg toward your chest and lengthening your left leg. Breathe in and out throughout the movement. Continue with a ‘riding’ type motion alternating legs.
Roll-ups
Starting Position: Lie flat on your back with palms facing downward and fingers facing forward. Place your arms overhead and your lower back firmly planted on the floor. Extend through your knees and engage your core muscles.
Execution: Inhale and gently lift your head, neck, and shoulders off the floor. Then exhale as you pull your belly button toward the floor, round through your spine, and lift your arms overhead and toward your feet, slowly rolling up to a seated position. Inhale, then exhale as you roll down through each vertebra back to the floor, keeping your feet pressed into the mat.
Single leg raise
Starting Position: Lie on the floor on your back with arms by your side and legs lengthened. Bend your left knee and place your left foot flat on the floor, a few inches from your torso. Straighten your right leg and hold 1 inch off the floor. This is your starting position.
Execution: Exhale and slowly lift your right leg in line with your left knee, keeping the right knee straight and left foot flat on the floor. Relaxing your head and neck on the floor, slowly return your right leg down to one inch off the floor. Perform the exercise for 30 seconds and then repeat the exercise on the opposite leg for 30 seconds.
Pilates Abdominal Swing
Starting Position: Lie flat on your back with legs in a tabletop position and place your hands underneath your thighs.
Execution: Inhale and bring your knees toward your chest. Exhale, lift your head and upper body as you roll forward slightly, and lengthen your legs. Repeat exercise.
Elbow plank
Starting position: Get into a push-up position. Lower your forearms to the floor and keep both hands in a grasp. Remember to keep your elbows lined up directly underneath your shoulders.
Execution: Tighten your abdominal muscles and squeeze your butt together. Make sure your head, neck, back, and back are kept in a straight, strong line. Hold for 20 seconds and release.
Repeat five times.
Full Plank Twist
Starting position: Start by getting into a full plank position (similar to a starting push-up position).
Execution: Slide your right knee across to the left. When it’s done right, you will feel your hips turning to the left and you will pivot slightly on the ball of your left foot. Bring your right knee back to the starting position and repeat the motion with your left leg. That’s considered one rep.
Complete a set by doing 10 full reps. Do three sets.
U-Boat
Starting position: Sit on the floor with your knees bent, and feet flat on the ground. Lean back and use your elbows to support your upper body. Make sure that you keep your upper body lifted throughout the entire exercise.
Execution: With your knees kept together and toes pointed out, lift your legs into a 90-degree position. Tighten your abs and make sure both hips remain on the ground. Slowly move your knees to your left. Then lower your legs whilst still keeping the 90-degree angle, and lift them to your right as if you’re spelling out the letter ‘U’. Of all the exercises to lose stomach fat, this one is one of our favorites.
That’s one rep for you. Repeat for 20 reps.
90-degree static press
Starting position: Lie down flat on your back and lift your hips and knees to a 90-degree angle whilst keeping your feet flexed.
Execution: Extend your arms and press both thighs with your palms. Take a deep breath and when you exhale tighten your abs inwards as if you were pressing your lower back against the floor. Hold for one count and relax.
Do three sets of 10 repetitions.
Frog press
Starting position: Lie down on the floor and lift your knees outwards whilst keeping your heels together.
Execution: Lift your hand off the floor just slightly until you can feel some tension in your arms. Inhale and lift your head and shoulders from the floor and curl your ribcage. When you exhale, slowly extend your legs to 45 degrees. Inhale and bring your knees back to your body. That counts as one rep. Repeat for another 10 reps.
Do three sets.
Dancing jacks
Starting position: Begin by standing tall with your feet together and your arms beside you. Engage your core muscles to keep your upper body tall.
Execution: Breath in, bend through your knees then exhale and jump your legs out to the side while simultaneously extending your arms out to your sides. Jump your feet and arms back to the center and then bend your knees to a crouching position, placing your hands flat on the floor in front of you. Raise your hands off the floor and extend your legs to return to the start position. Repeat this exercise and breathe continuously through the movement.
Full v lift
Starting position: Lie flat on your back with palms facing downward and fingers facing forward. Bend your knees and lift your legs straight up in the air, keeping your lower back firmly planted on the floor. Extend your knees and engage core muscles.
Execution: Exhale and gently lift your shoulders off the floor, reaching up toward the ceiling for 1-2 seconds. Inhale and slowly roll down through your spine to the starting position, keeping your lower back flat on the floor. Repeat the exercise, then bend your knees and pull them in toward you as you return your feet to the floor.
Pilates knee stand
Starting position: Stand on your left knee and straighten your right leg to the right side of your body. Place your left hand on a block (or large book) beside you so that your upper body bends to the left side. Keep your elbow slightly bent. Push your hips forward so that your whole body is in alignment.
Execution: Inhale and lift your right leg off the mat and at the same time lift your right arm overhead. Bring your arm and leg back down and exhale. Repeat on the other side.
Planks
Starting position: Start with a push-up position, but rest on your elbows.
Execution: This is a static hold exercise, where you hold this position. If you feel any pain in your lower back, then please come down from your toes to your knees and Tuck your tailbone under. Hold for 30 seconds.
Abdominal Bicycle Crunches
Starting position: Lie flat on your back with your legs raised to a 90-degree angle at the hips. Place your hands at your ears with your elbows open.
Execution: Exhale as you rotate from the waist, taking the shoulder across to the knee. Tuck your chin down towards your chest, pretending you have a peach under your chin. Scoop the belly while extending the opposite leg straight out from the hip joint. Breathe deeply at all times.
Continue to alternate each side for 30 seconds.
Option to increase the intensity: Hold the movement on each side for 3 counts and slow down the movement. Make sure the abdominals are working and keep the neck in line with the spine. Be conscious to rotate the rib cage with a full range of motion, and switch on the tummy muscle, not the hip or neck muscle.
Toe Taps
Starting position: Lie on your back with your legs straight up towards the ceiling.
Execution: Support your head with one hand, then abdominal crunch up towards your legs, reaching up with the other hand towards your toes. Do 15 reps on each side.
Option to increase intensity: To make this exercise more difficult, just reach higher to touch your toes, and move your legs slightly away from your torso. Keep your whole back touching the ground. Or go faster with the movement to increase the intensity to burn more calories.
Ensure that you carefully support your head at all times.
Mountain Climber
Starting position: Start in a push-up starting position.
Execution: Keeping your spine straight, bring alternate knees in towards the chest as fast or slow as you feel is safe and comfortable for you. Continue for 30 seconds, alternating.
Try not to forfeit the integrity of the spine for speed. Focus on good core control.
Knee Tuck
Starting position: Lie on your back, resting on your elbows like you are on the grass watching your child.
Execution: Tuck your knees into your chest and slowly extend them out towards the sky in a slightly diagonal position. Maintain core connection. repeat 10 times.
Option to make this exercise easier: Do not extend your legs too far, just keep doing small knee tucks activating your tummy muscles carefully.
Make sure you have a straight back and lengthen your spine as much as possible. Ensure you move slowly to work your core more while supporting your back posture.
Side Oblique Crunches
Starting position: Lie on your side.
Execution: Elevate your whole body off the ground, resting on your elbow. Lower back down. Do 15 reps on each side.
Option to make this exercise easier: Bend the bottom knee to make the plank easier, or an advanced option is to lift the top leg straight up towards the ceiling.
Ensure your body is in the shape of a capital T. with arms straight and the rest of your body in a straight line. Maintaining spine alignment reduces the potential for injuries.
With consistency, determination, and motivation (not to mention following your healthy meal plan), YOU WILL BE ABLE to achieve that flatter tummy you have longed for.
Just remember, weight loss and muscle development aren’t a race! Stick to your goals and believe in YOURSELF….You’ll get their ladies! All you have to do…is START your journey.
P.S. – as well as the exercises below, check out our TUMMY Smoothie here.
See also our other article on, Ulitmate exercise videos to help you BLAST your stomach fat. Continue reading >>
