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Belly fat is one of the most challenging areas to target. It's not just that it's difficult to get rid of; there are also several health risks associated with having a large, hard belly. That being said, it's not impossible and there are many different ways you can achieve the results you want. One way to reduce belly fat is through strength training exercises that work your core muscles more effectively than cardio alone ever can. Here are six effective exercises to reduce belly fat for women at home.
Best Exercises for Women to Reduce Belly Fat at Home
Crunches
Crunches are one of the most popular exercises for toning the abdominal muscles.
How should you do it?
- To do a crunch, lie on your back with your knees bent and feet flat on the floor.
- Place hands behind your head or grab opposite elbows so that your forearms touch in front of you.
- Draw your belly button into your spine as you lift up through your chest toward your chin then lower back down to starting position without letting your shoulders touch the ground at any time during exercise.
- Repeat 15 times or more if desired.
Push-Ups
Push-ups are a classic exercise that can be done anywhere and with almost no equipment.
How should you do it?
- To perform a push-up, get into the plank position with your hands directly below your shoulders and legs straight behind you.
- Bend at the elbows, lowering yourself toward the floor until your chest touches it (or as close as possible for the first few reps).
- Push back up again until arms are straight and repeat for 8–12 repetitions.
If you're new to push-ups or have trouble keeping proper form, focus on lowering yourself enough so that there is tension in your core muscles when they contract while doing this movement. For example, if someone is doing 10 repetitions of this exercise but only bending their arms halfway down each time before pushing back up again, they're still only using half of their core strength to complete those repetitions; essentially cheating themselves out of effective training!
Side Crunches
Side crunches are great for training your obliques and building a strong V-taper. How should you do it?
- Lie down on your back with legs straight and together, arms down by your sides.
- Lift your torso up and twist to one side, hold it for a moment and then lower it back to the floor.
- Repeat this movement 10 times, working up to 20 repetitions on each side in one set (each time you perform all reps on one side before switching).
Glute Bridge
The glute bridge is a great way to build muscle in your glutes while also engaging your hamstrings and quads.
How should you do it?
- Lie on your back with your knees bent and feet flat on the floor.
- Place hands on either side of your head or under your lower back for support.
- Squeeze your glutes and raise your hips up toward the ceiling until you form a straight line from knees to shoulders, keeping your core tight and shoulders down.
Squats
Squats are a simple exercise that you can do anywhere, and they’re the perfect way to work your glutes and core.
How should you do it?
- Stand with feet shoulder-width apart and place hands on hips.
- Lower into a squat by bending your knees until your thighs are parallel to the floor.
- Push through your heels as you return to starting position.
- Repeat for 8–12 reps at least three times per week, resting 90 seconds between sets.
Mountain Climbers
Mountain climbers are one of the best full-body exercises to build a strong physique. It targets your entire core while using your legs to flex your torso and your arms to keep your body stable.
How should you do it?
- Squat down with your hands on the floor in front of you.
- Cross one foot over the other and lift up into a high plank position (with your body forming a straight line from head to toe).
- Pull your knees in toward your chest, bringing them as close as possible without letting them touch or kick out past 90 degrees. Then rapidly extend both legs back out, so that they are straight out behind you. Make sure not to let either leg go higher than 90 degrees during this movement. Keep alternating between pulling in and extending for 30 seconds each time, for four repetitions total per set.
Conclusion
If you’re looking for ways to reduce belly fat, we hope these workouts will help. Each one of them is perfect for burning fat, toning muscles, and strengthening your core—which is exactly what you want when it comes to getting rid of that layer of fat around your midsection.
