7 Best Exercises to Lose Belly Fat for Females at Home

Best exercises to lose belly fat at home for females

These 7 best exercises to lose belly fat at home are for females who want to melt the stubborn belly fat without going to the gym. Just follow these simple and effective exercises and get great results!

Most individuals are really concerned about having a droopy, flabby stomach. Poor diet choices, unhealthy lifestyle choices, and spending all day in front of a computer contribute to the buildup of belly fat, which makes your clothes feel tighter.

A protruding belly is harmful in addition to making you feel self-conscious about your appearance. Visceral fat is the name given to this kind of fat, which has been connected to type 2 diabetes, cardiovascular disease, and other illnesses.

According to studies, abdominal fat leads to disturbances in glucose and lipid metabolism.

The most unpleasant aspect of abdominal fat is that it is challenging to get rid of, especially if your hectic schedule leaves you with little time for the gym.

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Best Exercises to Lose Belly Fat at Home

Following is the list of 7 amazing exercises to lose belly fat and get back in shape:

1. Mountain Climbers

Most people would find climbing a mountain to be a difficult workout, but what if the mountain could be the floor? This is the idea behind mountain climbers.

You’ll start in a plank posture and alternately bring one knee to your chest before bringing it back out again, accelerating each time until you’re “racing” against the floor. This exercise focuses on your full body including the core.

How to do it:

  • Set yourself up on a high plank with your wrists right beneath your shoulders.
  • Maintain a strong core while pulling your belly button toward your spine.
  • Bring your right knee back to the plank after bringing it toward your chest.
  • Next, pull your left knee back while bringing it toward your chest. Continue switching sides.

Although the movement appears uncomplicated, mountain climbers use practically the entire body and increase heart rate.

Mountain climbers are a simple exercise to incorporate into your morning routine, whether you do them at home, in the gym, while traveling, or even in the office break room.

This simple exercise is excellent for newbies, but more expert exercisers may accelerate things up with variations of this workout.

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2. Burpees

This specific exercise is equivalent to a one-way ticket to fitness as it triggers the muscles of your entire body. It is one of those exercises that people tend to avoid due to its intensity.

Once you get used to this exercise and see how quickly the results are visible you will eventually fall in love with it.

How to do it:

Although a burpee is one motion, it may be divided into the following parts: Plank is the first exercise, followed by push-ups and jump squats. To do a burpee correctly, follow this step-by-step tutorial.

  • Start by bending your knees, keeping your back straight, and placing your feet shoulder-width apart.
  • Put your hands inside your left and right feet on the floor right in front of you.
  • Kick your feet back so that you are on your hands and toes and in the pushup posture while supporting your weight with your hands.
  • Do one pushup while maintaining a straight body from head to heels. Keep in mind not to hunch or push your butt up in the air.
  • Jump your feet back to where they were when you started, like a frog.
  • Raise your arms above your head while standing.
  • Quickly leap into the air so you return where you began.
  • After you land with your knees bent, squat down and perform another set.
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3. Medicine Ball Burpees

A typical variation of burpees can be performed with the help of a medicine ball.

How to do it:

  • Standing with your feet shoulder-width apart, grasp a medicine ball in each hand.
  • Then, extend the ball above and slam it as hard as you can against the ground while hunching over and sitting back.
  • Your knees should be bent as you lean over.
  • Jump back into a high plank posture, placing your hands on the floor in front of your feet.
  • Maintain a straight line with your body. After that, hop your feet back toward the lateral sides of your hands to get into a squatting position.
  • As you stretch your body and stand tall, grab the ball and push it above.
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4. Russian Twists

The Russian twist is said to have been named after an exercise created for Soviet soldiers during the Cold War, despite the fact that due to its widespread use today, it is now known as a worldwide exercise.

How to do it:

  • You must anchor onto your sit bones (ischial tuberosity) in order to raise your feet off the ground while keeping your knees bent.
  • Your spine should be lengthened and straightened at a 45-degree angle from the floor to form a V shape with your thighs and torso.
  • Straighten your arms in front of you while holding hands together or interlocking them.
  • Utilizing your abdominals, turn to the right, then to the center, then to the left.
  • This is done once more. Perform 2 to 3 sets of 8 to 16 repetitions.
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5. Flutter Kicks

When you perform flutter kicks, your hip flexors and lower rectus abdominal muscles get a good workout, as well as your core muscles.

Despite being done on flat land, they resemble swimming strokes. They may be carried out while laying on your back, or you can also do them while lying on your stomach to develop your back muscles.

How to do it:

  • Face up while lying on your back.
  • Put both of your hands on the area below your buttocks.
  • Lift the right leg just above hip level while keeping your lower back on the ground. Lift the left leg such that it is hovering a few inches above the ground.
  • Hold for two seconds, then alternate the positions of the legs while performing a flutter kick.
  • Raise your neck and head off the floor for a greater challenge.
  • For up to thirty seconds, keep doing this.
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6. Leg Raises or Lifts

Leg raises, sometimes referred to as straight leg raises or lying leg raises, are bodyweight exercises that focus on your lower abdomen.

These work on muscle groups across your whole body when performed correctly, including the rectus abdominis, hip flexors, hamstrings, and lower back muscles.

How to do it:

  • Legs straight and feet positioned closely together, lie face-up on a yoga mat.
  • Alternatively, position your hands underneath your glutes while maintaining your arms by your side with the palms facing down.
  • Focus on your core.
  • Lift your legs off the ground a few inches while maintaining your straight legs, and point your toes away from your torso. As though holding an egg beneath your chin, your chin should stay tucked throughout the action. Your ribs ought to be down, and your pelvis ought to be just a little tucked.
  • ​​Raise your legs while keeping your posture until your glutes rise above the floor or until your knees are exactly above your hips. Your upper body and legs should be at a 90-degree angle.
  • At the peak of the movement, pause for a little moment.
  • Slowly drop your legs until they are barely above the floor while maintaining a strong core and touch the training mat with your upper body.
  • At the bottom of the movement, come to a complete halt.
  • Repeat as many times as possible.
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7. Reverse Crunches

The rectus abdominis, or “six-pack” muscle in your abdomen, is the primary target of the difficult core exercise known as the reverse crunch.

It’s an easy workout that both novices and fitness enthusiasts can learn in a matter of minutes. You may up the reps and sets as you gain strength to make the exercise more difficult.

Flexing your spine and trunk is this muscle’s main job.

Reverse crunches also work your external obliques and transverse abdominis, the deep muscles underneath your abdominals.

For reverse crunches, all you need is your own body weight. Therefore, you are free to perform them whenever and whenever you wish.

How to do it:

  • Lay face-up on a mat or other soft surface with your feet flat on the ground and your knees bent 90 degrees. With your hands facing down, keep your arms close to your sides.
  • Draw a deep breath out, then tighten your abdominal muscles. Get up from the floor, then lift your thighs until they are upright. Throughout the action, keep your knees at a 90-degree angle.
  • As far as you can safely do so without getting off the mat with your mid-back, tuck your knees up toward your face. Lifting your hips and lower back off the ground is a good idea.
  • After a little pause, carefully bring your feet back down till they touch the floor.
  • At least 10 to 12 times should be repeated. Start with one set and as you gain strength, up the repetitions and sets.
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Tips To Keep In Mind

Your daily caloric intake must be lower than your daily caloric expenditure in order to lose abdominal fat and weight overall. In order to avoid starvation, you should concentrate on eating from all the food groups.

  • Consume fewer refined carbohydrates. Foods that have been processed, junk food, or deep-fried should be avoided if you want to have flat abs.
  • Ensure that you get lots of fiber– and protein-rich foods in your diet. Foods that are high in protein support weight reduction and muscular growth. Foods like meals high in fiber might stifle your appetite.
  • Remember to incorporate foods high in healthy fats in your diet, such as ghee, olive oil, mustard oil, coconut oil, avocado, etc.
  • Keep yourself well-hydrated at all times by drinking enough water.
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What do you think?

Written by Dr. Ahmed

I am Dr. Ahmed (MBBS; FCPS Medicine), an Internist and a practicing physician. I am in the medical field for over fifteen years working in one of the busiest hospitals and writing medical posts for over 5 years.

I love my family, my profession, my blog, nature, hiking, and simple life. Read more about me, my family, and my qualifications

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