Exercise can often seem like a very time-consuming, complicated subject – especially when that subject turns to losing belly fat. But, from my own research and experimentation, it really doesn’t have to be. So long as you walk for 20-30 minutes every day, and follow a healthy diet, like the 20 no-sugar days challenge on Days to Fitness, you can lose belly fat in just five minutes per day.
This short but effective sequence of exercises helped me to flatten my belly and just four weeks, and if it worked for me, it’ll work for you too. You don’t even need to do it every day; just every other day works fine. All you need is a yoga mat or a towel for comfort, and a watch or clock with a second hand so you can time some of the exercises in your workout.
So, remember, cut out sugar and processed food, drink lots of water, and eat plenty of fiber, walk for 20 minutes every day, and do these exercises three or four times a week. Suddenly, exercise isn’t so time-consuming or complicated after all! Change simple daily behaviours to achieve a faster belly fat. Ideas here at How to Lose Belly Fat.
Note: If you are new to exercise, have a history of back pain, have high blood pressure or any other chronic medical condition, please speak to your doctor before starting this or any other workout program.
The Home Workout Routine
1. The plank
If you only do one abs exercise, it should be this one. It’s a great way to strengthen and flatten your midsection, and your legs get in on the action too.
Lie on your front and then rest on your forearms. Lift your body up so that your shoulders, hips, and legs form a straight line. Hold this position for 30-60 seconds, but do not hold your breath! If this is too hard, bend your legs and rest on your knees. Too easy? Shift your weight from one leg to the other.
Check out this video to see how to do planks properly
2. Abdominal twists
This one works your abs and your waist all at the same time making it a very efficient exercise. I like this one because I can really feel it in the side of my abs, which is where I tend to hold some extra fat.
Sit on the floor with your legs bent and your feet flat. Squeeze your legs together. Sit up so that your upper body is at around a 45-degree incline. Extend your arms out in front of you. Turn your upper body slowly to the left and then to the right without changing the angle of your torso. Breathe out as you twist and in as you return to the center. Do 8-15 twists per side.
Check out this video to see how to do abdominal twists properly
The inchworm is a variation of one of one of my favorite abs exercises, the ab wheel rollout. However, I know that some of you won’t have an ab wheel and as this workout is designed to be done anywhere and without equipment, I thought this exercise would be a good choice.
Stand at the end of your mat with your feet together and your hands by your sides. Bend your knees slightly, hinge forward from your hips, and place your hands on the floor. From here, walk your hands forward as far as you can. Stop before your hands are so far forward you can no longer support yourself with your abs. Walk your hands back to your feet and repeat. Do 6-10 reps.
Check out this video to see how to do inchworms properly:
4. Mountain climber plank
This plank variation kicks things up a gear and is a little harder than your first plank exercise. Don’t worry though; it’s your last abs exercise!
Place your hands on the floor and walk your feet back and into the push-up position. Make sure your arms are straight and your shoulders, hips, and feet form a straight line. Bend one leg and pull your knee up to your chest. Keep your abs braced. Extend your leg, swap sides, and repeat. Do 10-20 on each leg.
Check out this video to see how to do maintain climber planks properly:
5. Prone back extensions
Your final belly fat loss exercise is not for your belly at all, but your lower back. Why? All that habitual sitting causes your abdominals to bow outward which gives you a sort of paunch when viewed from the side. This exercise encourages a more upright posture which magically flattens your belly.
Lie on your front with your hands clasped and resting on the floor. Put your head on your hands. Lift your feet 2-3 inches off the floor and then lift your upper body off the floor too. Hold for a second, lie back down, and repeat. Do 12-20 repetitions.
Check out this video to see how to do prone back extensions properly:
If any of these exercises are a little too hard for you right now, make sure you do the lowest number of reps. Don’t try and do too much too soon, or you may end up sore. Also, if the exercises are new to you, make sure you take it slow until you have mastered them. It’s better to do a few less reps with good technique than a few more with bad technique. Finally, try and do a little more exercise each time you do your workout – even if it’s just one more rep. That’s how you’ll get stronger and lose belly fat!
More ideas To Lose Belly Fat
Change some daily habits to effectively reduce belly fat and get more energy ! Learn more here.