We all know to lose fat and to get some muscles right? It doesn’t matter what your job is, what you do for a living, when it comes to a good weight loss, everybody tries at first to shred some fat in the core section of the body.
While spot reduction isn’t really a thing, we can all accept that there are some really great exercises to burn fat and ignite your entire body, to speed up the metabolism. A few examples we can find in 4minutesworkouts.com , and some great exercises I will provide below.
I’m a big fan of exercises that are core-focused, but work multiple muscle groups simultaneously with a HIIT component for added calorie burn. Here are the best exercises and workouts to lose belly fat.
This exercise works your core, as well as your chest, shoulders, lats, triceps and quads. Since burpees involve explosive plyometric movement, they’ll get your heart pumping too.
- Stand with your feet shoulder-distance apart and send your hips back as you lower your body toward the ground in a low squat.
- Then, place your hands right outside of your feet and hop your feet back, allowing your chest to touch the floor.
- Push your hands against the floor to lift your body up into a plank and then jump your feet just outside of your hands.
- With your weight in your heels, jump explosively into the air with your arms overhead.
Like burpees, Michaels is a fan of this moving plank exercise because it works your core, in addition to a slew of other body muscles.
- Get into a high-plank position with your wrists directly under your shoulders.
- Keep your core tight, drawing your belly button in toward your spine.
- Drive your right knee toward your chest and then bring it back to plank.
- Then, drive your left knee toward your chest and bring it back.
- Continue to alternate sides.
The sprawl is a full body exercise that works as many muscles as possible and burns calories while shaping and toning upper- and lower-body, especially your abs. It takes the traditional burpee to the next level by having you touch your chest to the ground, then push-up to plank as you continue the move.
- Standing with your feet shoulder-distance apart, squat down and place your hands on the ground.
- Jump your feet back to a plank and lower your body to touch the ground.
- Push yourself up to a plank and then jump your feet outside of your hands into a squat.
- Stand back up.
- That’s one rep.
- If you want to burn even more calories, add a jump between each sprawl.
The Russian twist is a core exercise that improves oblique strength and definition. The move, typically performed with a medicine ball or plate, involves rotating your torso from side to side while holding a sit-up position with your feet off the ground.
- Sit up tall on the floor with your knees bent and feet off the ground.
- Hold a medicine ball with your hands at chest height.
- Lean backward with a long, tall spine, holding your torso at a 45-degree angle and keeping your arms a few inches away from your chest.
- From here, turn your torso to the right, pause and squeeze your right oblique muscles, then turn your torso to the left and pause to squeeze your left oblique muscles.
- The movement should come from your ribs and not your arms.
Overhead Medicine Ball Slams
Overhead medicine ball slams strengthen your core as it works against gravity. This exercise also tests your endurance, getting your heart rate up each time you pick the ball up and bring it overhead. To get the most out of this exercise, be sure to use a heavy weighted ball.
- Standing tall with your feet hip-width apart, hold a medicine ball with both hands.
- Reach both arms overhead, fully extending your body.
- Slam the ball forward and down toward the ground.
- Extend your arms toward the ground as you slam and don’t be afraid to bend your knees as you hinge over.
- Squat to pick the ball up and then stand back up.
There you have it! Check out these exercises and try them all!
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