Exercises to get rid of belly fat

Body image is very important in this day and age. This is because of globalization and social media, which has made people more self-conscious. Having a 6 pack or flat belly is therefore a fantasy that many people dream about achieving regardless of age. Belly fat is the excess fat that builds around the stomach. Excess belly fat can contribute to causing non-communicable diseases like hypertension and type 2 diabetes. This article puts emphasis on exercises that people can do to get rid of that unwanted belly fat. The exercises might prove painful at first but “no pain, no gain.” The exercises are burpees, mountain climbers, sprinting/running, the kettlebell swing and strength training.

1.    Burpees

The great thing about burpees is that they do not only work out the core but also other muscles like the triceps, chest, quads and shoulders. In addition, burpees are very intense, so they increase the heart rate immensely. They are therefore a great cardio workout that can be used as an alternative to jogging and running. I would highly recommend anyone with a hectic schedule to do this exercise. This is because it can be done inside the comfort of your own home in a space of 10 minutes.

How to do burpees

You can stand with both legs apart by shoulder-distance and squat towards the ground. The hands should then be placed forward and the feet hop backwards simultaneously to achieve a plank position. The feet should then hop forwards to touch the hands in that plank position. After that, there should be an explosive jump into the air.

How to do Burpees
Figure 1a: How to do Burpees

You can click the link below to watch the video on how to do burpees.

Figure 1b: Video on how to do burpees

2.    Mountain Climbers

This exercise is one of the best at working out the core and is also easy to do. The good thing about it is that it can also be done at home and takes little time to do, just like the burpee.

How to do mountain climbers

This exercise can be done by firstly holding up a pushup or plank position. The right knee then needs to be driven towards the chest then brought backwards and then alternating with the same routine with the left knee. This can be done for up to 30 repetitions (reps) or even more.

The Mountain Climber Exercise
Figure 2a: The Mountain Climber Exercise

You can click the link below to watch the video on how to do the mountain climber.

Figure 2b: Video on how to do mountain climbers

3.    Sprinting and Running

Sprinting and running are probably the most well-known exercises that are very effective in burning both belly and body fat. This is because they raise body metabolism and generate heat inside the body, which can last for an extended period, helping to melt belly fat. I recommend sprinting for 15 minutes per day for 30-second intervals and resting 15 seconds in between for best results. Running should be done for at least 30 minutes to burn belly fat more efficiently.

Sprinting and running exercise
Figure 3: Sprinting and running

4. Kettlebell Swing

A kettlebell swing is a round ball of iron which has a handle at the top. It is a great exercise which is highly recommended for burning calories and also belly fat. The kettlebell swing raises the heart rate within a short time and works the core, hips, glutes and quads.

How to do the kettlebell swing

This exercise is done by raising the kettlebell to an arms-length then swinging it forwards to shoulder height and backwards between the legs.

Kettlebell Swing
Figure 4a: Kettlebell Swing

You can click the link below to watch the video on how to do the kettlebell swing.

5. Strength training

Example of Strength Training
Figure 5a: Example of Strength Training

Strength training refers to doing exercises that make the muscles work harder. It increases the size, strength and endurance of muscles, for example, the biceps and triceps. Examples of strength training exercises are push-ups, lifting weights and heavy gardening. Strength training exercises, for example, weight lifting have been proven to lift the metabolic and heart rates which promote efficient burning of body fat, which includes belly fat.

The belly and body fat continues to burn after workouts, which is the major advantage of this exercise. Strength training helps to build muscles and tones the body which helps in carving 6 pack abs and biceps. This exercise needs to be done consistently at least 3 times a week for optimum results. However, strength training should be combined with cardio workouts like running for even better results.

You can watch the video below for more on strength training exercises.

Figure 5b: Strength training