5 Best At-home Exercises To Lose Belly Fat, Trainer Reveals

exercises to lose belly fat at home for beginners
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Losing stubborn belly fat isn’t an easy task especially if you are tackling it for the first time.

The good news is, no matter how beginner you may be at losing belly fat, it’s possible and an achievable goal with some commitment, hard work, and patience.

A large part of losing excess abdominal fat is exercise.

But you don’t need fancy equipment or expensive gym membership.

You can start at home with no equipment or if you are looking to challenge yourself, you can add a pair of dumbbells.

Exercise can not only speed up your fat loss but also build strength and tone up your body. It’s a great way to achieve not just a fast result, but a permanent one you can enjoy for the long term.

This is particularly important when it comes to belly fat. That’s because belly fat is a harmful fat with a higher health risk attached to it.

It’s a type of abdominal fat that sits deep inside the stomach and wraps around essential organs like the intestine and liver.

Excess belly fat is linked to a number of health issues like diabetes, chronic diseases, and obesity.

So no matter where you are with your fitness, the key is to start now.

If you are looking to work out at home, here are the 5 best at-home exercises to lose belly fat for beginners.

5 Best At-home Exercises To Lose Belly Fat for Beginners

5 Best At-home Exercises To Lose Belly Fat for Beginners

Pushup Burpees

Burpees are one of the best exercises around. They work so many muscles and they can help you get a great sweat going. 

Best of all, you don’t need any equipment or a lot of space to perform them!

How to Perform

  • Start standing, with your feet about hip-width apart.
  • Place your hands on the ground and quickly jump your feet backward so that you are in the up phase of a pushup.
  • Then, perform a pushup.
  • Next, jump your feet back toward your hands and stand up to complete the rep.
  • Perform 15 reps per set, for 3 sets per session.

Mountain Climbers

Mountain climbers have become very popular for their ability to provide both a cardio stimulus and a core workout. This exercise is very difficult as it uses tons of muscles in an explosive manner.

How to Perform

  • Start in a pushup position, with your hands beneath your shoulders and your feet close together.
  • Quickly bring your right knee to your chest, then return it to the starting position. 
  • As you return your right foot to the ground, immediately bring your left knee to your chest.
  • Continue in this alternating manner for as many reps as possible in one minute. Repeat 3 times per session.

Bicycle Crunch

Bicycle Crunch - ab workout

The bicycle crunch is one of the best ab exercises for working the rectus abdominis and oblique muscles, according to an ace study.

This modification is by no means necessary, but you’re certainly welcome to try it while you perform this killer exercise!

How to Perform

  • Lying on your back, lift your shoulder blades off of the ground, performing a crunch.
  • While holding the crunch position, bring both legs off of the ground as well.
  • Twist your right elbow to meet your left knee, bending the knee and tucking it toward your right elbow at the same time. Your right leg will remain straight as you do this.
  • Repeat on the other side, alternating the opposite leg and arm in a “bicycle” motion for the duration of the exercise.

Side Crunches With Leg Lift

Side Crunches With Leg Lift

A modification of the traditional side crunch, this exercise incorporates the obliques as well as some hip abductor muscles. Beyond that, the movement also forces you to balance on a small point of contact, bringing even more core muscle activation into play.

How to Perform

  • Lying on your right side, place your left hand on your head.
  • At the same time, you’ll elevate both of your legs as you bring your right shoulder blade and ribs off of the ground, effectively bending your body in half.
  • Slowly lower back down into the starting position and repeat for half of the timed set, switching to the left side at the halfway mark.

Planks

Planks

Planks are an isometric exercise. This means that your joints don’t change angles during the movement. Rather, you maintain the same position, keeping your muscles tensed the whole time. Isometric exercises, such as planks, are great for building muscle endurance and strength.

How to Perform:

  • Place your forearms and toes on the floor, keeping your back flat.
  • Tighten your abs and glutes as hard as you can.
  • Hold this position for 3 sets of 30 seconds to 1 minute to start. As you get stronger, continue to increase your time spent in the plank.

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Bennett Richardson, DPT, PT, CSCS
Bennett Richardson, DPT, PT, CSCS

Bennett Richardson is a physical therapist and writer out of Pittsburgh, PA. He has maintained certification as a strength and conditioning coach (CSCS) since 2014. He then went on to earn a BS in exercise science and a doctorate degree in physical therapy, both from Slippery Rock University. In his free time, Bennett likes to read and exercise.

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