4 easy home exercises to eliminate belly fat and strengthen the core

If tightening your abdomen is on your to-do list, you are not alone. Getting rid of stubborn belly fat is one of the most common goals of people looking to lose weight and get in shape.

Although it is difficult to lose fat in a targeted way in this area, you can firm and tone it, as well as the rest of your body, by exercising and adopting a healthy diet.

It is difficult to get rid of belly fat

It is often more difficult to reduce belly fat than to lose centimeters on other parts of the body, because it depends heavily on the diet, says Caley Crawford, director of education at Row House.

”We often think that if we do enough sit-ups, we will have a flatter stomach; however, sit-ups are also done in the kitchen”" says Ms Crawford. “So if you want to lose belly fat, it is essential to combine a healthy and solid diet with your exercise program”" she adds.

You will also have to take into account your age and your genes. According to the Mayo Clinic, they can play a small role in the place of fat storage. That is why a healthy and balanced diet (with little or no processed carbohydrates), combined with an exercise program, is essential to get rid of stubborn belly fat.

Strengthening the entire body activates the core

While it is true that core-specific exercises are a good way to work your abs, performing full-body strength training movements can help you achieve your goal of burning fat faster than focusing only on abdominal exercises.

”Core-centered exercises, such as squats and flutter kicks, are always a great way to further define the abs. However, the functional movements of the whole body strengthen and tone the core just as well,” says Mr. Crawford.

For example, doing a squat makes your quadriceps work, but it also involves keeping your core stable, which requires the contraction of your abdominal muscles. Other exercises, such as lunges, rows and push-ups, also require the abdominal muscles to work in concert with the other muscles being stressed. So, in summary, you continue to do core exercises even if you feel them more in the glutes, back or chest.

Home exercises to eliminate belly fat and strengthen the core

This is a basic workout that you can do at home or in the gym and which includes movements targeting the upper and lower body. Crawford advises doing each exercise respecting the recommended number of repetitions before moving on to the next. For a full workout, do three sets. For an extra challenge, consider adding a set of dumbbells.

Warm-up: Three to five minutes of rowing without the foot straps (this activates the core even more). Start slowly and make sure to keep your toes connected to the footrest. If you don't have access to a rowing machine, warm up with a stationary bike, a treadmill or by walking on the spot.

1. Squat with dumbbells

Stand with your feet apart and your hips slightly turned outwards.

Hold a dumbbell or kettlebell in front of your chest, keeping your elbows close to your body.

Bend your hips, knees and ankles to squat.

Continue until your hips are slightly lower than your knees.

To get up, push your feet to the floor and return to the starting position.

Do 10 repetitions, rest and repeat for a total of two to three sets.

2. Push-ups

Start on all fours, hands on the floor, slightly wider than the vertical of the shoulders, but aligned with them.

The body should form a straight line from the shoulders to the ankles.

Contract your abs to the maximum and keep them tight.

Lower your body until your chest almost touches the floor, making sure that your elbows are tucked in close to your torso.

Take a break and return to the starting position.

Do 20 repetitions.

3. Elbow-knee side plank

Get into the side plank position. The forearm rests on the floor.

Then bring the elbow, of the arm that you are not supporting, to the knee level. Then stretch this arm over your head and leg. It's a rehearsal.

Do 15 repetitions on each side.

4. The V-shaped crunches

Take a deep breath, lifting your chest and lifting your legs off the floor. Keep your gaze forward to help you align your body.

The arms should be parallel to the floor. The legs are raised and the trunk slightly back.

Hold this pose by inhaling and exhaling 10 times.

Repeat this pose 5 times with 15 seconds of rest between each.

What you need to know

The exercises listed in this article can help you strengthen your core and tone your abs, giving them more definition.

However, it is important to remember that they cannot target fat burning. If you want to lose belly fat, chances are that you will also lose fat in other parts of your body.