Get in Shape: Must-Try Exercises to Melt Belly Fat in 2024

Some exercise options for losing belly fat are the plank, the reverse sit-up, the jump squat and the Russian twist, for example, which should be practiced at medium to high intensity to increase the heart rate and strengthen the abdominal muscles, helping with burning fat and contributing to better body contouring.

These types of exercises can be done at home 3 to 5 times a week and it is recommended that before starting, you do 10 minutes of aerobic warm-up, such as jumping rope and doing jumping jacks.

The main exercises to lose belly fat are :

Jump Squats

Jump squats, also called jump squats , work in addition to the abdominal muscles, helping to lose belly fat, such as the glutes, lower back and back of the thigh.

How to Make :
  • Standing, feet apart, shoulder-width apart. The back should always remain straight and the abdomen contracted;
  • Slowly descend by bending your knees, leaning your torso slightly forward and pushing your butt far back, as if you were going to sit on an invisible chair;
  • Go down until your knees are at a 90-degree angle and do not extend beyond your toes;
  • Push your body upwards, taking a jump, making it important to stretch your legs well and leave your feet a few centimeters off the ground. Your arms should be at your sides;
  • Place your feet on the floor and repeat the squat and jump in 3 sets of 10 to 15 repetitions with 1 minute of rest between sets.

It is important that when performing this exercise, the abdomen is always contracted, and care must also be taken with the posture of the spine to avoid injuries. In addition, you must control your breathing, inhaling when squatting and exhaling when jumping.

Russian Spin

This exercise, also known as Russian twist , helps to lose belly fat as it works the abdominal muscles and can be done with a medicine ball, twisting the abdomen.

How to Make :
  • Sit on the floor and bend your legs, with your feet flat on the floor;
  • Hold the medicine ball with your hands, at chest height;
  • Tilt your torso backwards, at a 45º angle, with your spine straight and your abdomen contracted;
  • Take your feet off the floor, so that your legs and torso form a V;
  • Rotate your torso to the right, taking the ball to the right side. Maintain this position for about 2 seconds;
  • Return to the center slowly;
  • Rotate your torso to the left, taking the ball to the left side, maintaining this position for 2 seconds.

Each turning movement to the right and left is considered 1 repetition. Therefore, it is recommended to do 2 to 3 sets of 8 repetitions.

Boat Position

The boat position exercise is inspired by yoga and has a strong capacity to define the abdominal muscles. In this exercise, the body is in a “V” shape and only the glutes touch the floor.

How to Make :
  • Lie face up;
  • Lift the body off the floor by lifting the chest, legs, arms and head;
  • Keep your legs straight and bring your arms forward.

It is recommended to repeat this exercise 3 times for 30 seconds or as long as you can. Furthermore, it is important to wait 1 minute between each series for the body to recover.

Sit-Ups With Feet Elevated

Sit-ups with feet elevated can be done without support on the legs or with support, with a Pilates ball or a chair.

How to Make :
  • Suspend your feet;
  • Keep your knees bent;
  • Place your hands behind your head;
  • Raise the torso, as in the solo sit-up.

When starting an exercise program, sit-ups with legs supported on a ball or chair may be more recommended, and then move on to a more advanced stage, such as legs without support.

Solo sit-ups

The solo abdominal is used when the objective is to slim the waist, as it helps to define the muscles in the upper part of the belly.

How to Make :
  • Lie on the floor, on a rug or mat;
  • Bend your knees and leave your feet parallel with the sole touching the floor;
  • Place your hands behind your head and lift your torso, trying to make your head touch your knee.

It is important to be careful not to lift your lower back off the ground during the exercise, to prevent back pain from appearing afterwards.

The recommended thing is to do 4 sets of 30 repetitions or as many as you can.

Reverse Crunch

With the reverse abdominal exercise, it is possible to tone the muscles in the lower part of the belly, helping to slim the waist.

How to Make :
  • Lie on your back with your legs stretched out;
  • Place your hands on the floor beside your body;
  • Bend your knees and lift your legs, bringing your knees close to your chin;
  • Go down with your legs straight, without touching your feet to the floor.

For this exercise to be efficient, the ideal is to complete 30 repetitions or as many as you can in 4 sets.

Plank

The isometric plank exercise is very efficient for losing belly fat and toning the abdominal muscles, as muscular work is done to remain in the same position for a few seconds.

How to Make :
  • Place both hands parallel on the floor;
  • Place your feet parallel to the floor and slightly apart, dividing your body weight on these four supports;
  • Maintain spinal alignment, without raising your hips.

It is recommended to hold your body for 30 seconds or for as long as you can.

Cross Climber

The cross climber helps to raise the heart rate because it is high intensity, and in this way helps to burn fat, in addition to strengthening the abdominal muscles and increasing the definition of the belly.

How to Make :
  • Place both hands on the floor;
  • Stand on your toes, keeping your body still, stretched in this position;
  • Stretch one leg and move it forward and to the side, as shown in the image above, alternating both legs throughout the exercise.

It is recommended to do this exercise in 4 sets and for 1 minute, without stopping. When the minute is up, you should rest for 30 seconds until you resume the next series.

Bike in the Air

The bicycle in the air is a variation of abdominal exercise that combines trunk and hip flexion with trunk rotation to strengthen the abdominal muscles.

How to Make :
  • Lie down with your back supported on the floor;
  • Raise your legs with your back off the floor;
  • Simulate pedaling a bicycle with your feet up.
  • Reach your right knee when it is closest to your abdomen, with your hands behind your head, and repeat the procedure when your left is closest.

The ideal is to do 4 sets of this exercise until you complete 30 repetitions in each, respecting a 1-minute break between them, and always being careful to keep your spine straight to avoid back pain.

Burpee

The burpee is a simple exercise that works the entire body and does not require the use of equipment and, therefore, can be done anywhere. During the burpee , the back, chest, legs, arms and butt are exercised, helping to lose fat and weight, as it requires a huge expenditure of energy.

How to Make :
  • Stand upright and keep your feet in line with your shoulders;
  • Lower your body to the floor, throwing your feet back and bringing your body towards the floor, supporting your hands;
  • Stay in a plank position with your chest and thighs on the floor;
  • Raise your torso, pushing with your arms and stand up, taking a small jump and stretching your arms or placing them behind your head.

You should do 3 sets of 8 to 12 burpees . It is important to try to maintain the rhythm while performing burpees so that results are achieved more quickly. After each series, it is recommended to rest for 1 minute.

Aerobic Exercises to Lose Belly Fat

Aerobic exercises are a great option to include in your training routine to lose belly fat, as they help speed up your metabolism, increase your cardiorespiratory rate and contribute to greater caloric expenditure. Some aerobic exercise options are:

  • Walk;
  • Race;
  • Bicycle;
  • Jump rope;
  • Jump classes;
  • Elliptic.

t is important that aerobic exercises are guided by a physical education professional, who will indicate the best option and the intensity to be practiced, according to the person’s limitations and objectives.