August 14, 2025 | 10:56 am
A COMBINATION of aerobic exercises and a healthy diet is key to reducing belly fat as well as overall body fat. So, what exercises or movements are effective in dealing with a bulging belly?
Here are 10 movements that can help burn calories, strengthen core muscles, and reduce belly fat as reported by Healthline:
1. Warm-Up
Do brisk walking or light jogging for five minutes, followed by dynamic stretching. Warm-up prepares the muscles and joints to be ready for core exercises.
2. Knee Push-Ups
In a plank position with knees touching the floor, lower the chest towards the floor and then push back to the starting position. This exercise strengthens the chest, arms, and abdomen.
3. Bent Knee Crunches
Lie on your back, hands behind your head, pull your knees to your chest, then lift the upper body using your abdominal muscles.
4. Leg Raises
Lie on your back, raise your legs straight up to form a 90-degree angle, then lower them down slowly. This exercise can strengthen the lower abdomen and hips.
5. Bicycle Maneuvers
Lie on your back, place your hands behind your head, lift your knees, and perform pedaling motions as if riding a bicycle. This exercise effectively trains the abdominal muscles and improves body coordination.
6. Boat Pose
A yoga position in the shape of the letter "V" with raised legs and the body resting on the sitting bones.
7. Side Plank
Lie on your side, place your elbows directly under your shoulders, lift your hips until your body is straight from head to toe. This movement can train the oblique muscles.
8. Pelvic Lifts
Lie on your back with knees bent, lift your hips until your body is straight from shoulders to knees. This exercise trains the lower abdomen, back, and buttocks.
9. Side Leg Raises
Lie on your side, lift your upper leg as high as possible without twisting your hips. This exercise is good for training the hip and side abdominal muscles.
10. Plank Up and Down
Start from a high plank position, lower one arm at a time to the elbow plank position, then return to the high plank position. Repeat for 30-60 seconds to train the entire core muscles.
There are no specific exercises or movements that directly burn fat in one spot, including the abdomen. However, a combination of cardio, strength, flexibility exercises, healthy eating, stress management, and adequate sleep will help you achieve a flatter belly and a fitter body.
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