Crunches: The most effective exercise to burn stomach fat is crunches. Crunches rank top when we talk of fat-burning exercises. You can start by lying down flat with your knees bent and your feet on the ground. Lift your hands and then place them behind the head.
Weight and Resistance Training
Some weight training exercises for belly fat to include in your routine are: Bicep curls. Lunges. Squats.
Running is the best exercise to reduce belly fat. It is a great belly exercise to burn calories and fat when done at a steady and moderate pace. Along with being a great exercise to reduce belly, it has a positive effect on your heart rate and metabolism and when done outdoors, it helps one get some fresh air as well.
Compound lifts. Yet another general category, compound lifts are by far the best way to burn calories. This includes things like the squat, bench press and bentover row; Those exercises that cross multiple joints and work many muscle groups all at once.
Resistance training becomes increasingly important as we age, for many reasons, including reducing the accumulation of belly fat. A study published in a 2013 issue of the International Journal of Cardiology showed that high-intensity resistance training induces faster belly fat loss than cardio activity alone.
In all three scenarios the three big lifts (barbell squat, deadlift and bench press), as well as a few key other ones including the overhead press and bent-over row, should feature. What does change, however, is how long you rest between sets, and consequently the weight you have on the bar.
By focusing exclusively on the three big lifts—the bench press, squat, and deadlift—you can simplify your workouts and get incredible results. Although this may sound too good to be true, the fact is that these exercises challenge your body enough to elicit results without any other accessory movements.
If your goal is weight loss, both lifting heavier and lifting lighter can help you burn fat and lose weight. In fact, one study showed that after 8 weeks of strength training, those who lifted heavier weights with less reps had more strength.
Cardio has been shown to specifically reduce visceral fat, meaning belly fat. While it's clear weight training burns fat better than cardio, cardio training may target the waistline more specifically than lifting weights. That's a huge benefit, as many people are actively seeking to cut inches around the midsection.
Losing belly fat and getting a flat stomach is done through achieving a caloric deficit by eating less, exercising more, and doing that for at least 6-12 weeks.
The five basic exercises bench press, deadlift, squats, shoulder press and pull-up are generally known as the big 5 of strength training. Due to the adjustability of the resistance, the lat pull-down is often used instead of the pull-up.
For weight loss, research has found that that lifting between 60-80% of your 1 rep max (the heaviest amount of weight you can lift for one repetition of an exercise) is the best way to stimulate muscle growth, which is what helps you lose fat by burning more calories.
Though there are thousands of different exercises we could do in the gym, barbell training comprises just four exercises, the so-called “Big Lifts.” These compound movements — the squat, press, deadlift, and bench press — should make up 90% of any athlete's strength program, regardless of their level of advancement.
If you have been exercising and still have belly fat, you could be doing the wrong style training, your stress levels may be too high, or you may have an endocrine disorder like polycystic ovary syndrome.