Top Exercises to Lose Belly Fat for Women and Men Home or Gym

By: Samuel Brownlee

In addition to diet, exercise is always one of the key and important factors to reduce excess fat in the abdomen of the body.

There are many exercises out there to improve your body shape, but some exercises will be more effective than others if you practice the right technique and choose the right time and time for exercise intensity.

In this article, you will find some exercises that athletes experts and coaches think are very effective in reducing belly fat in particular and losing weight for the whole body friend.

Top Exercises to lose belly fat for women and men Home or Gym
Top Exercises to lose belly fat for women and men Home or Gym

The following exercises that help to reduce belly fat effectively will really help you quickly regain good shape.

To have a good physique and good health, fat people should not only aim to lose weight, but rather to lose excess fat. Now BellyFatZone invites you to refer to this article together!

Exercises to lose belly fat for women and men Home or Gym

According to calculations, to lose about 0.5kg of fat, you must burn up to 3500 calories.

So, if you want to say goodbye to 0.5kg of fat per week, then every day you have to do something to burn 500 calories.

The simplest and most effective way is to practice, of course, combined with healthy eating, not how much to eat and eat again.

Mistakes on exercise to reduce belly fat

  • So what do you think is the fastest exercise to lose belly fat?
  • Plank, belly, or lunge?

The truth is that no matter how much you plank for a few tens of minutes a day or a few hundred stomachs, your fat will not drop much.

Because these are not exercises to reduce belly fat, but they mainly affect your muscles only. But when the surrounding belly fat is too thick, the muscles will not work much.

So a lot of fat on the belly, but it's still almost ineffective to keep exercising.

It would help if you remembered the principle that fat will not decrease in a certain area but only the whole body. Not that you want to reduce belly or butt reduction is reduced.

The only way is to find ways to consume overall calories to burn body fat.

The best method for you to own a beautiful round 2 is to combine a cardio body with some abdominal exercises to make the belly look beautiful and look slimmer.

In particular, women should immediately read the article on how to reduce belly fat.

Read more: How to Lose Belly Fat Naturally at Home Extremely Effective for You?

Part 1: Burn fat with cardio

Burn fat with cardio

Cardio is an exercise that stimulates the heartbeat and breathing, helping you to release calories more quickly. You can refer to some simple abdominal fat reduction exercises below.


Walking 30 minutes a day, 5 days a week, is not difficult. To free up more fat, tighten your abs while you're walking. Try to go at a fast pace and hit hands naturally.


If you feel that walking is too light, you can turn to run. Jogging can help you burn 600-1000 calories per hour.

You can exercise with a treadmill at the gym or anywhere, in the park or the neighborhood. If you want to increase the intensity, try running on the ramp.

Practice with the rowing machine

It is also an ideal all-body exercise that enhances the heart's ability to pump blood, increase muscle activity, and boost metabolism.


Whether you're cycling outdoors or riding a bike in a gym, you'll lose a significant amount of fat.

Make a habit of moving by bike every day; you will see your health improved a lot.

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Swimming is also a combined body workout that releases you 750 calories per hour. Swim 30-45 minutes a day, 4-5 days a week for fast weight loss.

If you're starting, try 10 50m rounds and take a half-minute break between them. Then every week you try to swim 100-200m more.

Part 2: HIIT training – High-intensity interval training

HIIT training - High-intensity interval training

HIIT is often referred to as high-intensity cardio. 15 minutes of HIIT training is equivalent to 30-45 minutes of normal practice. Not only that, but its fat-burning effect also lasts for hours even after stopping training.

The high-intensity rowing machine

One of the fastest belly fat reduction exercises is exercising with the rowing machine continuously for 20 seconds then resting for 10 seconds. When resting, hands and feet remain in position.

Perform 10 such rounds, and finish when you have “rowed” 500m.


You can run at full speed for the first 40m, then reduce it to 40m.

Rest for half a minute and then start again. Or you can choose to run fast for 30 seconds, rest for 1 minute and 15 seconds, repeat 10 times like that.

Sprinting is also a popular exercise for reducing belly fat for men and women.

Practice alternating muscle groups

Try practicing switching between muscle groups without breaks. For example, pull-up 30 seconds, do it as many times as possible, switch to jumping jacks 60 times, burpees 20 times, and then rest 30 seconds.

Part 3: Do ab exercises.

Alternating cardio, HIIT with abdominal exercises will help your abdominal layer become firmer, healthier, and slimmer. This section includes exercises at the gym or home.

Exercises to reduce belly fat at home

1. Side Plank

Plank is a movement focused on the core muscle group (core). Plank on one side is said to be a good exercise to reduce belly fat and hips.


  • Step 1: Lie on your side, lift your hips off the ground, the body forms a straight line.
  • Step 2: Hold the position for about 30 seconds; once used, it can be raised to 45 seconds.
  • Step 3: Do the same for the other party

Tip: If you cannot adjust your pillow, add an extra pillow for the correct posture, remove it once you get used to it.

2. Bird Dog

This is a form of the advanced plank, developing abdominal muscles and increasing balance. Bird Dog is also an exercise to reduce belly fat and legs suitable for you to choose.


  • Step 1: Create a high plank posture
  • Step 2: Once you've got the balance, stretch your right hand forward, and raise your left leg high up parallel to the floor
  • Step 3: Lower and switch sides
  • If you are new to it, try kneeling on one knee and practicing.
  • Episode 3 times, each round 15 times.

3. Reverse Curls

Reverse Curls, also known as reverse bends. This movement is not too difficult, but keep in mind that your stomach muscles will be tense so that you can perform the exercise to beat belly fat properly.


  • Step 1: Lie on your back on the floor, legs stretched out, hands held behind your head
  • Step 2: Lift the legs so that the thighs are perpendicular to the floor, the legs close together and parallel to the floor
  • Step 3: Inhale, pull 2 ​​pillows toward you and slightly bend your head toward the pillow (use abdominal force to lift the head)
  • Step 4: Lower to the original position 6, but the head does not touch the floor
  • Episode 3 times, each round 15 times.

4. Crunches

This is the legendary abdominal movement. If it is only an abdominal crunch, it can not become the most effective abdominal fat reduction exercise; as explained above, it affects a lot of muscle.

However, if combining crunches with cardio, it is perfect offline.


  • Step 1: Lie on your back on the mat, heel on the floor, slightly up to your feet, feet wider than hips. 2 hands behind your head.
  • Step 2: Press the back to the floor, tighten the abdominal muscles and lift the shoulders off the floor; the back remains fixed, exhale.
  • Step 3: Slowly lower down and breathe in, do not let your upper shoulders and head touch the floor.
  • Episode 3 times, each round 15 times
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5. Crunches Twist

When you get used to the usual abdominal crunch, experience Twist Crunches – a reduction exercise on the sides, which helps you say goodbye to a bulky body.

The twisting motion also helps your body be more flexible and flexible.


  • Step 1: Lie on your back on the floor, legs raised so that the thighs are perpendicular to the body, 2 legs parallel to the floor. 2 hands in front of you, between your knees.
  • Step 2: Lift your head and shoulders off the floor, turn to the left, stretch out the arms outside the left thigh, and exhale.
  • Step 3: Inhale, lower yourself but don't let your head and shoulders touch the floor. Do the same with the other side. Always squeeze your abs and press your lower back to the floor.
  • Episode 3 times, each round 15 times.

6. Adductor Crunch

The next fast female belly fat reduction exercise is the Adductor Crunch. With hard workouts, you get rid of the round 2 fat and possess the 11 abdominal muscles that many people desire.


  • Step 1: Lie on your back on the floor with your legs together and straightened, hands stretched behind your head.
  • Step 2: Lift the legs until perpendicular to the body, pull the body toward the legs, pull the hands to touch the two toes. Tighten abdominal muscles, exhale.
  • Step 3: Slowly lower down and inhale. Arms, legs, head, and shoulders do not touch the floor.
  • Episode 3 times, each round 15 times.

7. Air Bike

“Imagine” cycling is an exciting and fast 2-round fat loss exercise. This exercise is suitable for both men and women, stimulating the maximum group of abdominal muscles.


  • Step 1: Lie on your back on the floor, pressing your lower back onto the floor. 2 hands are laid out behind the head. Raise your shoulders as if bending your stomach. Lift 2 knees so that your legs are parallel to the floor.
  • Step 2: Move the right leg forward, pull the left pillow to the right, pull the right elbow to the left knee charge, and exhale.
  • Step 3: Inhale, return to the original position. Do the same for the other side.
  • Episode 3 times, each round 15 times.

Exercises to reduce belly fat at the gym

1. Medicine ball burpees

Medicine ball is a specialized type of ball in the gym, applied in many coordinated body movements.

With the original purpose of rehabilitation, this type of balloon is called a “medical ball.”


  • Step 1: Stand straight, feet hip-width apart, the ball in front of you
  • Step 2: Bend down, put your hands on the ball, and jump your legs back to form a plank
  • Step 3: Jump on and off, take two balls and stand straight up, held forward
  • Repeat as many times as you like. During practice, the hand does not leave the ball.

2. Medicine Ball Rotational Passes

This exercise also uses the ball, with a twist to the side, along with the force of the ball's weight, which will help you beat excess waist fat effectively.


  • Step 1: Stand up straight, 2 feet with shoulder-width apart, on the left, there is a wall, hold the ball with 2 hands in front of your chest
  • Step 2: Inhale, turn to the right and throw the ball hard into the wall, exhale
  • Step 3: Take the ball and continue
  • Episode 3 times, each round 15 times.

3. Medicine Ball Slams

This is both an exercise to reduce belly fat and help burn calories very significantly. You will feel quite tired after doing this exercise, and that also means you have just consumed a perfect amount of calories.


  • Step 1: Stand straight, legs spread hip-width, knees slightly bent, muscular abs, hold the ball with 2 hands in front of hips, lift the ball overhead.
  • Step 2: Elbow bends slightly, throws the ball hard on the floor, and exhales
  • Step 3: Inhale, capture the ball, and repeat.
  • Episode 3 times, each round 15 times
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4. Exercise Ball Rollout

If you are looking to do some exercises to reduce belly fat, please refer to this next use of the ball. This movement outside the abdominal area also helps to tone the thigh and buttocks.


  • Step 1: Kneel on the floor, the ball is in front of you, straining your abs and placing your forearms on the ball.
  • Step 2: Slowly roll the ball forward while feeling the abdominal muscles
  • Step 3: Roll the ball to the old position and repeat
  • Episode 3 times, each round 15 times

5. Seated Bench Leg Pull-Ins

With this posture, you need to prepare a sturdy training chair with a moderate height. You can practice this exercise to reduce belly fat at the gym or home.


  • Step 1: Sit on one end of the chair, legs stretched out slightly and facing the floor, hands clasped to the edge of the chair, leaning back about 45 degrees.
  • Step 2: Pull the knees toward the chest and bend up, at the same time exhale.
  • Step 3: Inhale, return to the original position.
  • Episode 3 times, each round 15 times

6. Bosu Ball Plank Leg Lift

For this article, you use the Bosu ball. Bosu balls are a training tool to help reduce fat; muscle gain is often available at the gym.

If you do not know how to use this type of ball, please refer to the steps below.


  • Step 1: Place the Bosu ball on the floor, the ball face up. 2 elbows propped against the ball, creating a posture to inhale. 2 legs together, tightening abdominal muscles, not lowering hips.
  • Step 2: Raise your left leg, stop, squeeze the glutes and exhale.
  • Step 3: Slowly lower, breathe in, do the same for the other side.
  • Episode 3 times, each round 15 times

7. Bosu Ball Leg Pull-in

The Bosu ball is very versatile so that you can apply many exercises with this type of device. This action will give you the group of abs, ribs desirable.


  • Step 1: Place the Bosu ball on the floor, the ball face up. Sitting in the middle of the ball, 2 hands holding 2 sides.
  • Step 2: Pull the pillow toward the chest, hold for 1 second and exhale.
  • Step 3: Slowly stretch your legs, knees 2 bends, lean backward, tighten abdominal muscles, elbows, and forearms to keep balance. Stop for 1 second and return to the previous position, inhale.
  • Episode 3 times, each round 15 times

Notes when doing exercises to burn belly fat

  • If you do not know how to schedule exercise, exercise appropriately, refer to the weight loss gym schedule for men and women in 1 week.
  • Exercise only works best if you combine it with a healthy diet. What to eat to lose fat and still have enough energy to exercise? If you do not have much experience in this matter, you can see how to build a scientific weight loss menu.
  • If you want to see results more quickly, you can use other types of fat-burning products. These products stimulate the conversion of excess fat into energy and release it when you exercise. Many studies have shown that using fat burning helps you be much more effective than just exercising and dieting.

Properly and consistently exercising the above abdominal fat reduction exercises will help you quickly regain your slim, toned waist. Getting rid of excess fat is also a way to improve your overall health.

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Samuel Brownlee
Meet Samuel Brownlee, a talented author who is passionate about both sports and web development. His unique combination of skills and interests has allowed him to create engaging content that connects with readers on multiple levels. Samuel's love for sports began at a young age. Growing up, he was an active participant in various sports, including basketball, football, and track and field. He was drawn to the competitive nature of sports and the sense of accomplishment that comes with pushing oneself to excel. At the same time, Samuel developed an interest in web development. He was fascinated by the power of the internet and the opportunities it presented for connecting people and sharing information. He taught himself to code and began building websites, using his newfound skills to create online communities around his favorite sports.
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