This article is about 10 home exercises to get rid of stubborn belly fat. Who has time to go to the gym plus when the cold weather strikes you aren’t getting out of the door in the morning just to work out not to mention there are those of us who just don’t feel comfortable exercising with a bunch of strangers looking at us but of course that spare tire has got to go. Well, I have got the perfect solution for you. Try these 10 at home exercises to finally get rid of that belly fat once and for all, no leaving your house, no special equipment needed and no excuses. Before you get into your workout clothes just believe in yourself that you can do it you have that charisma to do it.
Exercise 1: Jumping Jacks + Burpee
One Five, five jumping jacks plus one burpee. Let’s start with jumping jacks. Stand up straight with your feet together and your arms at your sides as you jump up to raise your arms over your head and spread your feet when you land from that position, jump up again and pull your legs back together and your arms to your sides. Do 5 repetitions of these.
First of all jumping jacks are a great way to get that heart pumping plus you will burn calories while building muscle strength. They are pretty easy peasy quick and easy. So moving on now for that burpee then down and place your palms on the floor, jump and extend your legs back behind you into a push-up position, from there jump again and bring your feet back under you. So bend, jump back and return. For this first exercise aim to do at least three sets alternating between the 5 jumping jacks and the one burpee and let’s keep moving right along.
Exercise 2: 4 Mountain Climbers + 2 Sit-Throughs
Start by doing mountain climbers-get into a push-up position, pull one knee up towards your chest as high as you can do the same thing with your other knee. Do four repetitions with each hop counting as one. Start like jumping jacks and burpees. Mountain climbers are a cardio exercise which means that they burn fat like no other. They also target your upper and lower abs, shoulders and leg muscles and now for the sit through.
Get into the push-up position. Bring your right hand up and kick your left leg through while simultaneously rotating your hips out to the side so that your butt almost touches the ground. Now return to the push-up position, do the same thing with your left hand and right leg. Repeat 2 times. So get into the position, kick that left leg through and now the right again left and right. You’ll really feel this one targeting your entire core.
Exercise 3: Plyo Step-Ups
For this exercise, you will need a step stool or low seated chair just make sure it’s stable enough to hold your weight. Put one foot on the step or chair put your weight on that foot and jump up. While jumping switch feet so that the other one is now on the step. Keep doing that back and forth for 4 to 8 reps.
This exercise has all kinds of benefits. To begin with, it increases your overall leg strength really hitting those quads, calves and lower abs, it can also help you if you have some issues with your lower back.
Exercise 4: Push-Ups
For pushups get into position with only your toes and hands touching the ground, keep your elbows close to your body and lower your torso to the ground so that your elbows make a 90-degree angle. Raise your body by pushing away from the ground. Do 8 reps.
Pushups train all kinds of muscles in your body. This plank-like position targets your abs and obliques. Pushing up works your chest muscles and lowering yourself back down targets your upper arms and back. When done regularly not only you will see better muscles tone but also improve posture.
Exercise 5: 2 Split Squat Jumps + 1 Burpee
Stand up straight and jump into a lunch, make sure your front knee doesn’t go past your toes after a couple of seconds jump again and switch legs. Do 2 of these.
Split squat jumps are a great exercise for lean and strong legs. They strengthen your glutes, quads, hamstrings and of course abs. And now let’s do a burpee again. Remember the form squat down to jump back into a push-up and jump again into the starting position. When you do this exercise on your own time do 3 steps that do two split jumps, one burpee, three times.
Exercise 6: Toe Taps
For this exercise, you’ll need a medium sized ball something like a volleyball or dodgeball will do. Place the ball in front of you on the ground, put a toe over the ball hop and alternate between tapping one foot and the other on top of the ball. Repeat this exercise 8 times.
This might look like a pure leg exercise like a lot of the exercises in this workout but believe it or not the act of bringing your leg up actually engages your lower abs. That’s why we do leg exercises to get rid of belly fat. What’s cool about these toe taps is that they also help your coordination and balance out too.
Exercise 7: Plank Walks
Start by getting into a straight arm plank. No bend each elbow one at a time to switch into a forearm play. Your elbow should be positioned right below your shoulders at a 90-degree angle. Keep that body straight and don’t let your hips tip. Again one arm at a time lifts yourself back up into a straight arm plank. Do 8 reps.
Take it slow on this one. It’s not about speed but correct form. If you are looking for an exercise to sculpt your core, the plank is it. It even targets those abdominal muscles which when trained work as a sort of natural corset for your waistline. Another advantage of doing plank walks is that it reduces back pain. It also improves flexibility, posture, balance, and mood.
Exercise 8: Sprinter Sit Ups
Start by lying on the ground on your back or an exercise mat. Keep your elbows tight at your side but bend them at a 90-degree angle, kind of like you are holding an invisible ball over your belly then engage your abs to crunch up. As you do this bring your right elbow back and your left knee up. Its sort of like you is sprinting just on the ground. Repeat this exercise eight times, switching sides on each count.
Sprinter sit-ups work not only your abs but your hip flexors as well and that’s a good thing since hip flexor muscles often get to tight and don’t allow you to have a full range of motion.
Exercise 9: Squat Thrusts
Stand up straight with your feet shoulder-width apart, lower yourself into a deep squat. Place your hands on the ground in front of you and jump back into a push-up position. Jump up again reversing the movements. Do 8 repetitions.
Squat thrusts are perfect for toning your muscles and burning fat. They involve your abs, glutes, hamstrings, quads, triceps, shoulders and chest. Besides this exercise improves your endurance and strength.
Exercise 10: Sumo Goblet Squat Pulses
Here is how to do this oddly named exercise. Spread your feet wide with your toes pointing outwards. It’s kind of like what Sumo Wrestlers do. Lower yourself down into a squat, bending your knees at a 90-degree angle. Now bring your hips up but only slightly. You will mostly remain in a squat just bouncing up and down a little. Do 8 pulses.
Sumo goblet squat pulses mostly target your quads but they also strengthen your calves, hip flexor, glutes, and outer thighs as well as tighten your wraps. And that’s it!!!
If this routine gets too easy over time just add more sets and reps and get ready for a total body transformation and the flat tummy of your dreams.
Diet Plan That Actually Works – Doable Weight Loss Advice from a 42 Year Old Mom Who Lost over 40 Pounds in 5 Months
Hi, I’m Heather and I would like to share a story that I know will resonate with you…
I struggled with major weight fluctuations ever since my first pregnancy back in 2009.