In today’s fast-paced world, looking and feeling your best has become a priority for many. One of the most common fitness goals is reducing abdominal fat, which can be achieved through a combination of exercise, particularly cardiovascular and resistance training, and a healthy diet. Below are eight effective exercises that promote fat loss and improve overall fitness.
Exercises that help to lose weight include:
1) Do cardio exercises:
One of the most effective and efficient methods of reducing body fat is by doing this exercise. High-intensity interval training (HIIT) a high-intensity workout that usually doesn’t last more than 30 minutes, with short breaks of 30–60 seconds for relief. Depending on the person’s fitness level, a typical HIIT session can last between 15 and 30 minutes. However, one should perform this according to their capabilities. One should always increase the training gradually. Never do all the exercises in one go, always prefer going step by step.
2) Regular strength training:
Resistance training—such as lifting weights or using resistance bands—helps build lean muscle mass. More muscle increases resting metabolic rate, which means your body burns more calories even at rest. Weighted exercises burn fat and build muscle, reduce body fat percentage, and tone the body. HIIT and cardio exercises like running, swimming, and cycling should be done alongside strength training.
Read more – At-Home strength training for fat loss
3) Running or rapid walking:
As stomach fat cannot be targeted, exercises like running burn calories and lower the body fat percentage. This reduces fat around the stomach and other parts of the body.
4) Surya Namaskar:
One of the most common yoga poses, Surya Namaskar, works on different parts of the body and can help people lose weight. Surya Namaskar “sun greeting.” It comprises 12 different poses, like the forward twist, the bhujangasana, and many others. It strengthens bones and tendons. A great way to keep the body moving, and it also helps relieve tension and stress.
5) Try Zumba exercises
If you don’t like going to the gym, you can always dance! Zumba is a fun way to improve health and get some weight loss exercise in every day. Zumba can help you lose weight and burn calories. It’s not surprising that it can help reduce stress, give you more energy, and make you stronger.
6) Swimming
Swimming is a low-impact full-body workout that engages major muscle groups. It is ideal for those with joint pain or obesity.
You can burn 500–700 calories per hour depending on the stroke and intensity.
It improves cardiovascular endurance, tones muscles, and boosts mood.
7) Try some of the squats:
Squats target the lower body muscles, including the thighs, glutes, and calves. They also help improve core stability.
Types: Bodyweight squats, jump squats, goblet squats, pistol squats.
Do 3 sets of 15–20 reps, 3–4 times a week for visible toning and fat reduction.
8) Bicycle Crunches:
Bicycle crunch strengthens abdominal muscles and burns stomach fat. In this exercise, you lie on your back with your hands behind your head. Then, you bring your knees up to your chest while lifting your head and shoulders off the ground. This has to keep going by switching sides, like pedalling. It is best to do one to three sets of 12 to 16 repetitions to lose stomach fat.
- Consistency is key: Perform a mix of cardio, strength, and flexibility exercises at least 4–5 times a week.
- Diet matters: Without a calorie-controlled diet, exercise alone may not result in significant fat loss.
- Rest and recovery: Allow your muscles to recover between sessions.
- Hydration and sleep: Both are essential for metabolism and performance.
When to See a Doctor
If you’re unable to lose weight through diet and exercise, or if you have an underlying health condition (like PCOS, hypothyroidism, or insulin resistance), a doctor may recommend additional treatments, including medication. Always consult a healthcare professional before starting any new fitness routine or weight loss plan.
Disclaimer
This article is for informational purposes only and is not a substitute for professional medical advice. Please consult a healthcare provider before beginning any new wellness practice, especially if you have an existing medical condition or are on medication.
References
- Kolnes, K. J., Petersen, M. H., Lien-Iversen, T., Højlund, K., & Jensen, J. (2021). Effect of Exercise Training on Fat Loss—Energetic Perspectives and the Role of Improved Adipose Tissue Function and Body Fat Distribution. Frontiers in Physiology, 12(12). https://doi.org/10.3389/fphys.2021.737709
- Aleksandra Bojarczuk, Egorova, E. S., Dzitkowska-Zabielska, M., & Ahmetov, I. I. (2024). Genetics of exercise and diet-induced fat loss efficiency: A systematic review. Journal of Sports Science and Medicine, 23(1), 236–257. https://doi.org/10.52082/jssm.2024.236
- Bellicha, A., Baak, M. A., Battista, F., Beaulieu, K., Blundell, J. E., Busetto, L., Carraça, E. V., Dicker, D., Encantado, J., Ermolao, A., Farpour‐Lambert, N., Pramono, A., Woodward, E., & Oppert, J. (2021). Effect of exercise training on weight loss, body composition changes, and weight maintenance in adults with overweight or obesity: An overview of 12 systematic reviews and 149 studies. Obesity Reviews, 22(S4). https://doi.org/10.1111/obr.13256
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