The Best Exercises to Get Rid of Belly Fat

A man and a woman with belly fat.

Body fat is the most dangerous type of fat in the human body, but it is also preventable. (Image: Kaewmanee Saekang via Dreamstime)

If you want to improve your health, it is essential that you reduce excess belly fat or at least keep it under control. One of the best ways to reduce belly fat is through exercise. It’s not easy, but with just a bit of practice and regular sessions, you will be able to have a shapely and flat stomach in no time. If you want to know the best exercise to reduce belly fat, keep reading!

What is belly fat?

Belly fat is a condition in which excess fat occurs around the abdominal area. It is the most dangerous type of fat in the human body, but it is also preventable. While maintaining moderate body weight and body fat percentage is essential for good health, the type of belly fat you store can influence your health differently.

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The two main types are:

  • visceral
  • subcutaneous

Visceral refers to fat surrounding the liver and other abdominal organs. High visceral fat levels are associated with an increased risk for chronic diseases such as metabolic syndrome, type 2 diabetes, heart disease, and certain types of cancer.

On the other hand, subcutaneous is the layer of fat that sits directly under the skin. This type is less harmful to health and serves as a layer of protection for your organs and insulation to regulate body temperature.

High subcutaneous fat is linked with higher visceral fat, increasing your risk of health problems. Therefore, focusing on a health-promoting lifestyle, which helps prevent excessive amounts of both types of fat, is essential.

It’s a common misconception that people with bigger bellies are less fit and healthy. The truth is that while it can be a higher priority to slim down your waistline, controlling how much fat you carry in other areas of your body is just as crucial an aspect of your health.

High subcutaneous fat is linked with higher visceral fat, increasing your risk of health problems. Therefore, focusing on a health-promoting lifestyle, which helps prevent excessive amounts of both types of belly fat, is essential.
High subcutaneous fat is linked with higher visceral fat, increasing your risk of health problems. Therefore, focusing on a health-promoting lifestyle, which helps prevent excessive amounts of both types of fat, is essential. (Image: Jean-Paul Chassenet via Dreamstime)

Which exercises burn the most belly fat?

There are countless exercises to lose belly fat, but we found a few straightforward ones that do the trick. They only take a few minutes to learn, and they’ll soon become part of your daily routine to help you trim down.

1. Walking 

Walking is an excellent exercise for overall health and weight loss. Walking depends on the time of day you do it and your desired fitness level. You can start with short walks if you want to burn more calories or get more exercise. As you get more comfortable with this type of exercise, start moving at a brisk walking pace for longer durations. In addition, it can also increase metabolism.

2. Aerobics

If you want to lose belly fat without getting on the treadmill or going for a long run, short but high-intensity aerobic workouts are perfect if you’re short on time.

Walking is an easy exercise for healthy intestines
Walking is an excellent exercise for overall health and weight loss. (Image: Wavebreakmedia Ltd via Dreamstime)

3. Crunches

Crunches are practical exercises to burn belly fat and a great way to tone your abs and burn calories. You can also increase your movement range by practicing this exercise, which traps belly fat and strengthens abdominal muscles. You can start by lying on a mat or flat floor. Keep your knees bent and your feet on the ground with your hands behind your head. Move from side to side to make it more challenging.

4. Cycling 

Whether you’re looking to lose weight or tone up, cycling is a great way to get in shape. This exercise helps to boost your heart rate and burns significant calories. It also tones your thighs and waist so you can lose more than just fat — you’ll be changing your body for the better.

In conclusion

Many different factors can increase the likelihood of gaining excess belly fat. There are a few that you can’t do much about, such as the aging process. But there are also many factors you do have the ability to manage. Making health-promoting choices about what to eat, what to avoid, and how much you exercise can help you lose belly fat and manage the associated health risks.

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