Today you take the first important step. You are aware that you have excess fat and that you want to get rid of it. And with these exercises, which you can do yourself at home, this will actually happen. Get ready!
Is it easy to get rid of fat? No definitely not. Burning belly fat is persistent and for many women a major point of frustration. Not surprising, because it is very difficult to get rid of excess fat.
But luckily we are going to help you! Read this article, roll up your sleeves, and work on your abs – time to finally get rid of that belly fat.
Burn belly fat
Many people have a belly they want to get rid of. The tricky part is that you can’t specifically burn belly fat. Your body determines where your fat disappears when you train hard, and eat fewer calories than you take in.
But that doesn’t mean you can’t tighten your stomach. For example, by training your abdominal muscles, you can grow a tighter stomach. Abdominal exercises are crucial for this. And this is why we have listed four crucial abs exercises for you that you can easily do at home!
Do these 4 exercises at home
You can do strength training in different ways:
- at the gym or at home,
- using weights,
- using fitness equipment,
- by throwing your own body weight into the battle.
To make it easy for you, we give exercises that you can do at home, with your own body, and a kettlebell. Couldn’t be easier, right?
1. Kettlebell Swing Against Belly Fat
There it is again, the kettlebell! One of the most effective ways to burn (abdominal) fat is through kettlebell exercises. The kettlebell is a kind of dumbbell with a handle, with which you train several large muscle groups in one go.
The nice thing about the kettlebell is that you can do many different exercises with it, just at home. Because you perform the exercises with a weight, you automatically increase the intensity. The kettlebell is ideal for an intense HIT training. High intensity = burning fat. Bye bye, belly fat!
But, what kind of exercise can you do to burn fat? The kettlebell swing: feasible for every level, ideal for targeting your abs, and perfect for going full throttle!
Here’s how to perform the kettlebell swing:
- First, bend the knees slightly and bend the hips slightly back. But don’t bend too far! That’s a common mistake in kettlebell swings. You swing from your hips and abs, not from your knees.
- Pick up the kettlebell with both hands and let your arms hang loosely at your sides. It is crucial that you do not use your arms when swinging and that you keep your back straight to avoid injury.
- Then the real work: you thrust the kettlebell forward from your hips, supporting your abs.
- Don’t forget to actively tighten your abs, after all, that’s the muscle group you want to train!
- Then let the kettlebell come back between your legs. Keep your back straight, then punch from the hips again.
- In the upward movement, do not use the arms to pull the kettlebell up. You do want to keep your arms straight and reach maximum chest height. So hard (but controlled) punches!
- Have you got the hang of it, and do you feel your abs working? You’re swinging (kettlebell)!
If you can continue with the correct posture, you will still be swinging. If you lose the correct form, you have to stop.
The plank is a cornerstone of abs exercises. Only the danger is that you do the plank incorrectly. Many people think the longer, the better. But the opposite is true. A plank shouldn’t last longer than one minute. How about that?
Many people do a plank the passive way, with a slack lower back. You should go for an active plank where you tighten your abs as hard as possible.
Here’s how to do the plank correctly:
- Assume a plank position.
- Put your elbows right under your shoulders and put your hands forward (not together).
- Place your feet hip-width apart and try to stand in a neutral position, with your pelvis tilted slightly forward (slightly rounded back).
- Pretend to pull your toes and elbows together by tightening your abs as hard as you can.
- Keep looking down and actively tighten your buttocks.
- Watch your back: don’t let it collapse, but don’t lift your butt too much either. Try to form a straight plank.
- If you do this plank right, you’ll usually be done in 30 seconds. Try it, your abs will vibrate in no time!
A well-executed plank does not actually take that long at all. It’s all about the mind-muscle connection: think about your abs as you actively tighten them.
If you do this right, they will start to vibrate fairly quickly from the effort. Try to hold the plank for a maximum of one minute. Then take a break and do it again. Go for up to 5 times.
3. Judo push-up for maximum burning and muscle building
With the judo push-up, you train your abdomen, buttocks, arms, and shoulders. It is a combination of the downward-facing dog and the cobra yoga poses.
This is how you perform the Judo Push-Up correctly:
- Assume a push-up position with your hips up and your arms directly under your shoulders.
- Bring your hands together slightly.
- Lower your body until your chin almost touches the floor. Keep your elbows against your body while doing this.
- When you almost touch the floor, raise your head and shoulders and lower your hips.
- Then push your hips back up to the first position.
- And repeat this until you feel your abs burning!
4. Body-weight squad against body fat
The body-weight squat is a good exercise to train your abdomen, buttocks, and legs.
Here’s how to perform a squat correctly:
This is how you perform the body-weight squad correctly:
- Stand up straight and spread your legs.
- Now bend your knees down and keep your hips back.
- Keep your arms by your chest (and not straight out like in the picture).
- Repeat a few times.
The 80/20 rule to burn belly fat?
As you know, belly fat is stubborn. Do you want to burn belly fat? Try to do these exercises for at least 15 minutes every day. You will see that it gets faster and better and that you can do more exercises, or longer, over time.
But the most important thing to keep in mind when it comes to belly fat bandages is this: exercise is important, but diet is even more important. Therefore, always keep the 80/20 rule in mind: 80 percent of your results are achieved with your diet, and 20 percent with your exercise pattern.
This ‘rule’ applies to all types of fat on your body, including those on your hips, legs, and buttocks! How to do it? Assume the following Golden Combination.
One of the things that can help you lose your (belly) fat is watching your carbohydrates. Not sure exactly how that works? Then try the low-carb 50-day menu. This way you don’t have to think about what to eat next for 50 days. And pay attention: eventually, low-carb eating becomes second nature, and you will lose weight in no time. Especially in combination with strength training!
Burn belly fat through strength training
Is training your abs really that important? Yes, because as we said before it makes your belly stronger – and you can see it. Exercise is also important to burn fat and then for strength training. Strength training makes your muscles bigger and firmer.
And this muscle growth leads to more muscle mass. And more muscle mass means a higher burn. Convert your fat mass into muscle mass, then your body will also burn more energy, and therefore calories, in resting position.
Burning Fat: Cardio vs. power
This does not mean that you should completely ignore cardio, but with cardio workouts (walking, cycling, swimming, running) you are mainly concerned with building your fitness. This keeps your blood vessels and heart-healthy and improves your stamina.
Also very important, but you don’t build much muscle. And those muscles are crucial to burn more fat in the resting position. However, you can also lose weight very well with cardio. This just takes more time and effort.
Do you want to lose weight easily (and faster)? Then try strength training, as resistance training has been scientifically proven to lead to fat loss! And do you also want to tackle your diet? Then read our weight loss tips, including articles about healthy nutrition, detoxing, and tips against overeating.