10 Best Workouts To Lose Belly Fat At Home (Backed By Science)

best workouts to lose belly fat, flat tummy, weight loss, at home

Belly fat is not great. We don't like belly fat. We want to do something to reduce it. But how?

Do you know that? Not only belly fat can make you look bad or look more aging. But also, it can make some serious health issues like reproductive issues, asthma, diabetes, and even heart problems.

If you want to lose belly fat. You have to choose exercises that will target the stomach area most. Doing regular that while maintaining a calories deficit will reduce the accumulated fat from your belly.

In this article, I will share with you, some basic facts about belly fat, top 10 workouts, and safety tips to reduce any health issues.

So let's get started...

Table Of Contents

What you should know before start losing belly fat as a beginner

It is very important to do exercise to lose belly fat and excess weight. But you should know some basic facts about it. That will help you to stay motivated and disciplined to achieve your goal.

What causes belly fat in men?

The main reason behind gaining belly fat is overweight. Some of the most common reasons are lack of physical activities, poor diet, unhealthy lifestyle, stress, and low-quality sleep. Maintaining a healthy diet and lifestyle can easily shift you into a healthy life. Also, it will help you to reduce the risk of diseases associated with belly fat and extra weight.

Is it possible to lose belly fat at home?

Generally speaking, Anyone can lose their belly fat at home. If you do stomach exercises and maintain a healthy diet and lifestyle. You can easily shrink your abdominal fat. Harvard Research shows that it may take some serious efforts but it is possible to lose belly fat at home.

Which exercises are best to lose belly fat at home?

Abdominal exercises are best to lose belly fat. Because these kinds of exercises primarily target the belly area, core muscles, love handles, and waistline. So you can get better results in less time. Crunch, Superman, and Russian Twist are well-known workouts for losing belly fat at home.

How much belly fat you can lose in a week?

You can lose almost 2 pounds in a week. If you practice some cardio and stomach workouts like jumping jacks, Russian twists, and leg raises, and maintain a healthy lifestyle.

Not only these exercises will help you to reduce belly fat or extra weight. Also, it will make you look and feel better.

The 10 all-time best workouts to lose belly fat at home?

Nowadays there are many exercises available that you can use to lose belly fat and extra weight. But if you choose exercises that mostly target your abdominal area. That will help you to speed up your fat loss process.

Look at the 10 best-targeted exercises that will help you to reduce belly fat effectively at home. And the interesting fact is, all of these exercises need no equipment no perform. You can do them anywhere at home.

1. High Steeping

high stepping exercise to, belly fat loss, flat tummy
A couple doing high steeping exercise

High stepping is a great exercise to lose belly fat. It works on the core, lower back, shoulder, and legs. With high stepping exercises,  you can burn more calories in a short time. Not only it is great for burning the accumulated fat. Also is a great full-body movement to get a straight posture.

How to do High Steeping Exercise

1. First, stand with your feet

2. Now start running on the place while pulling your knees as high as possible

3. Make sure to keep your back straight and breathe during exercise. Do it for 30 seconds

4. And repeat.

Best Result

With high stepping exercises, you can burn over 4 calories in a minute. If you can do 30 minutes of high stepping exercise in the morning and evening. Then it will be best for you to lose your belly fat fast.

 

2. Slow Mountain Climber

Slow mountain climber exercise to, for belly fat loss, flat tummy
Women doing slow mountain climbers at home

The slow mountain climber is a targeted cardio workout to lose accumulated belly fat. It works on the core, belly area, Waistline, shoulder, and back. Also, the slow mountain climber is one of the most well-known workouts for building six packs abs at home.

How To Do Slow Mountain Climber Exercise

1. Start in a push-up position


2. keep your weight shifted forward over your hands,  not letting your weight move back


3. Now, Tuck on keeps up towards the chest. And kick and back to push up position.  Do the same with your other side.


Best Result

With 10 minutes of mountain climber exercise, you can bun almost 100 calories (mostly from the belly area). You can practice mountain climber exercises in the morning and evening.

 

3. Russian Twists

Russian twist exercise to, belly fat loss, flat tummy
A beautiful girl doing mountain climber exercise at home


Russian twists are great stomach exercises that you can do at home. It mostly works on our belly area, posture muscles, hip flexors, and obliques. Russian twists help to challenge the abdominal area to burn more calories in less time.

How To Do Russian Twists Exercise

1. First, sit down on the ground

2. have your feet close to you, now fall your back a little and keep it straight

3. Make your hands fist and rotate from left to right side

4. And now repeat for 30 seconds.

Best Result

Russian twists are targeted exercises for reducing belly fat and getting a strong lower back. With 10 minutes of Russian twist at home, you can burn over 100 calories respectively. You can fo 5 minutes of Russian twist in the morning and evening.


4. Crunch Kicks

Crunch kicks exercise to, belly fat loss, flat tummy
A fitness woman doing crunch kicks exercise

Crunch kicks are one of the most popular ab exercises around. That is work mostly on your core, waistline, lower back, shoulder, and legs. You can burn a significant amount of belly fat with a crunch-kicks workout.

How To Do Crunch Kicks exercise

1. First Lie on your back on the ground

2. Now lift your feet and keep them 25 degrees from the floor

3. Bend your knees and bring them close to your chest

4. Then return them to the starting position

5. And repeat

Best Result

With crunch kicks, you can burn over 90 calories in 10 minutes. Not crunch kicks exercises are for losing belly fat. Also, it is a great way to relieve back pain at home.

 

5. Flutter Kicks

flutter kicks exercise to, belly fat loss, flat tummy
A woman practicing flutter kicks at home

Flutter kicks are great core exercises. It is one of the best-targeted stomach exercises to reduce accumulated fat from your belly area. Also, it needs no equipment to perform. You can do them absolutely at home.

How To Do Flutter Kicks Exercise

1. First, lay down on the ground

2. Make your hands by your side and flat your back to the floor

3. Now lift your left leg and kicks up and down and do the same with the other leg for 10 seconds

4. And repeat

Best Result

Flutter kicks can burn most calories compared to any other workout like it. For 10 minutes of flutter kicks, you can burn almost 100 hundred calories. Also, it is a great exercise for those people, who are willing to build six packs abs at home.

6. Bicycle Crunches

Bicycle crunches exercise to, belly fat loss, flat tummy
A woman doing bicycle crunches at her home

Crunches are always great for burning calories and lowering extra fat. Almost 90% of people who are willing to lose belly fat, start with crunches for the beginning.

Bicycle crunches work on the core, glutes, lower body, upper body, shoulder, legs, and more. You can burn a huge amount of calories from your belly area with regular bicycle crunches.

How To Do Bicycle Crunches Exercise

1. First, lie down on your back


2. Place your hands behind your head and back flat


3. Lift up your knees for 90 degrees angle from the ground


4. Now bring your right knee to your chest for touching your left elbow and alternate the process with your left knee too.


5. Now repeat for 15  seconds


Best Result

Bicycle crunches are complex workouts. That means it worked on several muscles at once. That helps to burn more and more calories in less time. If you do 5 minutes of bicycle crunches exercises, you can burn over 40 calories. And if your weight is bigger then it will burn more calories for you.

7. Starfish Crunch

Starfish crunches exercise to, belly fat loss, flat tummy
A fitness coach showing starfish crunch exercise

Starfish crunches are great full-body movements. It primarily works on the abdominal cores, lower back, glutes, shoulder, legs, and more areas. Not only for reducing belly fat, but starfish crunches are also great for getting a straight posture.

How To Do Starfish Crunch Exercise

1. First, lie your back to the ground

 2. Make your hands stretched out to your sides.

3. Keep your legs apart from your feet wider than your shoulder wider apart

4. Now raise your left leg to your chest for touching your right hand and alternate the position for your other leg as well.

5. Now repeat the process for 10 seconds.

Best Result

For better results, you can perform starfish crunches in the morning. Because with a free stomach it works far better. For doing, 10 minutes of starfish crunches you can burn over 100 calories. It also helps to remove leg pain.

8. Heel Touch

Heel touches exercise to, belly fat loss, flat tummy
A woman doing heel touches to lose fat


Heel touch is a targeted stomach exercise. If you want to reduce your belly fat. Then heel touch should be your fast choice. It works on the waistline, whole belly area, shoulders, legs, and more.

An interesting fact about heel touch exercises is, that it helps to reduce love handles in men.

How To Do Heel Touches Exercise


1. First, lie back on the ground

2. Bent your knees and place your arms by your sides

3. Slightly lift up your upper body from the ground. 

4. Now try to reach your right heel to your right hand and left heel to your left hand. Do it for 20 seconds.

5. And repeat.

Best Result

With heel touch exercises, you can burn more than 3 calories per minute. Also, it is great for beginners. You can do them at home for effective fat loss. Do heel touches in the morning and afternoon.

9. Reclined Oblique Twist

Reclined oblique twists exercise to, belly fat loss, flat tummy
A woman doing reclined oblique twists exercise

Reclined oblique twists are great exercises to burn calories, and reduce belly fat, and love handles. It works on the cores, obliques, total belly area, legs, and more. If you regularly practice this workout at home. You will see the changes in your waistline within a week.

How To Do Reclined Oblique Twist Exercise

1. Lie on your back on the floor

2. Place your elbows under your shoulders and make your legs extended

3. Now lift your left leg up and try to touch it with your right hand. Go return. And do the same with your other leg

4. And repeat.

Best Result

With 10 minutes of reclined oblique twist exercises, you can burn over 100 calories. Also, it needs zero equipment to perform. You can do this workout in the morning and evening.

10. Straight Arm Plank To Pike

Straight arm plank to pike exercise to, belly fat loss, flat tummy
A fitness woman doing straight arm plank to pike

Straight arm plank is one of the most effective home workouts to lose belly fat and reduce extra weight. It will target the whole belly area, core muscles, shoulder, legs, waistline, and more. With regular practicing straight arm planks, you can get a flat stomach and straight posture easily at home.

How to do Straight Arm Plank

1. Start in a push-up position

2. Don't make your arms bent, keep them straight for 10 seconds.

3. Finish it and repeat. 

Best Result

Straight arm plank helps to burn more than 3 calories per minute. Also, it
is a great way to boost metabolism. That will help you to burn extra calories at rest. You can do it straight in the morning, after a little walk.

Health and Safety Tips To Lose Belly Fat At Home?

It is always important to get some knowledge about what you are going to do. Health and safety tips allow you to stay safe and motivated while you are doing workouts at home. Also, it will encourage you to do all the necessary things to lose your belly fat effectively. Take a look...

Is it safe to lose belly fat at home?

Losing belly fat or extra weight at home is not difficult. You can lose a significant amount of belly fat yourself, by maintaining a healthy diet and lifestyle and following some home workouts.

But never get trapped by any fake supplements or harmful ideas. Always remember that it is your health. You should always be serious about it. Never make your health, A Hell.

Warm-Up

Di you know that? A little warming up before exercise can save you from more than 7 injuries. A recent study published by the National Library of Medicine showed that. A few minutes of doing simple exercises like running, jumping jacks, and dancing will help your body to prepare for more complex activities. So do a little warming up, before starting any workouts.

. Overtraining

While it is very important to do exercise for losing belly fat or reducing extra weight. But you have to be aware of overdoing it. If you do so many times workouts and don't take any rest. Then it will directly impact your exercise performance.

Also, it can make you feel demotivated and overwhelmed all the time. So make sure that you are taking a rest, eating the proper amount of food, and entertaining yourself regularly. You can 1-day full rest after 3 days of exercise. Which will help you to refresh your mind and relieve your muscles.

. Eating Properly

A healthy diet is not only important for healthy weight management. Also, it plays an important role to keep you fit and safe while exercising. If you don't take proper amounts of carbohydrates, protein, vitamins, minerals, and water. You can face serious physical and mental issues.

So, always make sure that you are eating a healthy diet. Which can help your body to give the proper energy that it deserves. Add more fresh fruits and vegetables to your regular diet. You can drink water with lemon and fruit juice as well. 

Also, take some rest days and visit the near national park in your house or go for a home tour. Take care of your body and mind, and lose weight in healthy ways.

How to keep belly fat off after losing it

It will take you a lot of effort to lose belly fat and extra weight. And if you don't be disciplined with yourself. Then you can gain weight again within a few weeks.

A study published by Researchget.net shows that. People who stop doing exercise, increase their BMI (Body Mass Index) from 0.001 to 0.015 within a few weeks.

So always make sure that you do not stop doing exercise. Or break down your discipline for maintaining a good diet and lifestyle. If you did, then it will definitely help you to lose and maintain your fitness over time.

The Final Words

Losing belly fat or losing weight is a journey. It's a goal. If you really want to lose your belly fat and excess weight. Then, don't waste your time anymore. Start your journey from today. Always make sure that you are maintaining a healthy diet and lifestyle. And doing regular workouts that I mentioned above.

If you do, I can assure you that, you will be able to lose your belly fat and extra weight at home. I lose over 15 pounds within 6 months at home. If I did that, Why can't you?
Anna Rose

Anna Rose is a Gym Addict, Exercise Enthusiast and Fitness Writer. She helps people achieve their Fitness Goals from her knowledge and real-life working experience. When she is not working, you can find her practicing Martial Arts in her yard.

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