15 Best Exercises

to Burn Belly Fat

When many people think of losing weight, one of the first things that comes to mind is getting a
totally toned and taut tummy. After all, who doesn't want to be able to slip into a pair of jeans
without having to deal with a muffin top? Plus, losing belly fat is a surefire way to improve your
health: Research links a larger waist size to heart disease, diabetes, and even some cancers.
That said, we hate to break it to you, but doing hundreds of crunches every day isn't the best
way to lose belly fat. In fact, exercises that promote spot reduction just don't exist.

“Spot reduction isn’t a viable approach to losing belly fat," explains fitness trainer and nutrition
expert Corey Phelps, creator of the Cultivate by Corey Fitness Program. "But there are some
great core-focused exercises that will torch fat all over the body, resulting in a strong and more
chiseled core.”

RELATED: Join Prevention Premium for unlimited access to

Prevention.com, including at-home workouts.

Celebrity trainer and nutrition expert Jillian Michaels also says that doing a variety of exercises
that combine cardio, strength, and core work will ultimately help you reduce body fat. “I'm a big
fan of exercises that are core-focused, but work multiple muscle groups simultaneously with a
HIIT component for added calorie burn,” she says.

Here are the best exercises and workouts to lose belly fat, according to personal trainers. Need
more workout inspiration? Pick up the Tone Up in 15  workout DVD, which is filled with 15-
minute total-body workouts that you can do at home.

What are best ways to reduce weight belly fat and become lean?

1.Burpees
This exercise works your core, as well as your chest, shoulders, lats, triceps and quads,
explains Michaels. Since burpees involve explosive plyometric movement, they'll get your heart
pumping too.

How to do burpees: Stand with your feet shoulder-distance apart and send your hips back
as you lower your body toward the ground in a low squat. Then, place your hands right outside
of your feet and hop your feet back, allowing your chest to touch the floor. Push your hands
against the floor to lift your body up into a plank and then jump your feet just outside of your
hands. With your weight in your heels, jump explosively into the air with your arms overhead.
2.Mountain Climbers
Like burpees, Michaels is a fan of this moving plank exercise because it works your core, in
addition to a slew of other body muscles.

How to do mountain climbers: Get into a high-plank position with your wrists directly
under your shoulders. Keep your core tight, drawing your belly button in toward your spine.
Drive your right knee toward your chest and then bring it back to plank. Then, drive your left
knee toward your chest and bring it back. Continue to alternate sides.

3.urkish Get-Up
The Turkish-getup is a 200-year-old total-body exercise that involves using a kettlebell, and it's
a favorite of celebrity trainer Ramona Braganza. While it is slightly complicated, she says that
the total-body conditioning move is seriously effective for blasting belly fat.

How to do a Turkish get-up: Holding one kettlebell by the handle with both hands, lie
on your side in a fetal position. Roll onto your back and press the kettlebell up toward the ceiling
with both hands until the weight is stable on one loaded side. Release your free arm and free
leg to a 45-degree angle with your palm facing down. Slide the heel of the loaded side closer to
your butt to firmly grip the floor.

Pushing through the foot on the floor, punch the kettlebell up with the loaded arm and roll onto
your free forearm. Don't shrug your shoulder toward your ear with the supporting side. Be sure
to keep your chest wide open. Straighten the elbow on the ground and lift yourself up to a
seated position. Weave your front leg through to the back. To protect your knees, your shin on
the back leg should be perpendicular to your shin on the front leg.

Perfectly align your arms: wrist over elbow, shoulder over elbow over wrist. Raise your torso to
make your upper body erect. Swivel your back knee so that your back shin is parallel with your
front shin. Get a grip on the floor with your back toes, then take a deep breath, and stand up.

4.Medicine Ball Burpees

Phelps suggests adding a medicine ball to your burpee to increase the intensity of the exercise
and boost your metabolism—all while building a sleek set of six-pack abs.

How to do medicine ball burpees: Standing with your feet shoulder-distance apart,

hold a medicine ball with both hands. Extend the ball up overhead, then slam the ball down on
the ground as hard as you can, hinging over and sitting your butt back as you slam. As you
hinge over, bend your knees. Place your hands on the ground outside of your feet and jump
back into a high-plank position. Keep your body in a straight line. Then, jump your feet back
towards the outsides of your hands so that you are squatting. Pick up the ball and press it
overhead, extending your body and standing tall.
5.Sprawls
The sprawl is basically a burpee on steroids—a full body exercise that works as many muscles
as possible and burns calories while shaping and toning upper- and lower-body, especially your
abs. “It takes the traditional burpee to the next level by having you touch your chest to the
ground, then push-up to plank as you continue the move,” explains Braganza.

How to do a sprawl: Standing with your feet shoulder-distance apart, squat down and
place your hands on the ground. Jump your feet back to a plank and lower your body to touch
the ground. Push yourself up to a plank and then jump your feet outside of your hands into a
squat. Stand back up. That’s one rep. “If you want to burn even more calories, add a jump
between each sprawl,” Braganza adds

6.Side-to-Side Medicine Ball Slams

“Medicine ball slams are a dynamic, explosive, and highly metabolic exercise that does not
simply target one muscle group,” explains Chris DiVecchio, trainer and founder of Premier Body
& Mind. On the surface, the obliques, hamstrings, quads, biceps, and shoulders are the primary
movers of this exercise. “But as time goes on and fatigue sets in, nearly every other muscle in
the body, in one way or another, may become involved as a secondary mover which makes this
a total gut blaster,” he adds. Doing side-to-side ball slams versus overhead slams incorporates
more oblique ab work.

How to do lateral medicine ball slams: Stand with your feet about shoulder-width
apart with the medicine ball on one side. Pick up the ball and simply rotate your body as you
slam the ball a few inches away from your pinky toe. Make sure to pivot your feet and bend the
back knee as you come into a split squat position to catch the ball on one bounce. Alternate
sides. Make sure you tighten your core as you bring the ball overhead and to the side.

7. Overhead Medicine Ball Slams

Overhead medicine ball slams strengthen your core as it works against gravity. This exercise
also tests your endurance, getting your heart rate up each time you pick the ball up and bring it
overhead. To get the most out of this exercise, be sure to use a heavy weighted ball.

How to do overhead medicine ball slams: Standing tall with your feet hip-width
apart, hold a medicine ball with both hands. Reach both arms overhead, fully extending your
body. Slam the ball forward and down toward the ground. Extend your arms toward the ground
as you slam and don’t be afraid to bend your knees as you hinge over. Squat to pick the ball up
and then stand back up.
8. Russian Twists
The Russian twist is a core exercise that improves oblique strength and definition, explains
DiVecchio. The move, typically performed with a medicine ball or plate, involves rotating your
torso from side to side while holding a sit-up position with your feet off the ground.

How to do Russian twists: Sit up tall on the floor with your knees bent and feet off the
ground. Hold a medicine ball with your hands at chest height. Lean backward with a long, tall
spine, holding your torso at a 45-degree angle and keeping your arms a few inches away from
your chest. From here, turn your torso to the right, pause and squeeze your right oblique
muscles, then turn your torso to the left and pause to squeeze your left oblique muscles. The
movement should come from your ribs and not your arms.

9. BOSU Ball Planks

You know that your cardio sessions are crucial when it comes to burning the layer of fat sitting
on top of your abdominal muscles. But it's still important to work those abs even as you're trying
to shed fat, says New York City-based personal trainer Adam Sanford, founder of Adam
Sanford Fitness. His favorite move to do that? Holding plank on a BOSU ball.

It's more challenging than a normal plank where your hands are on the floor, because the
BOSU tests your balance, says Sanford. "When your body tries to find control as your balance
is challenged, your abs, obliques, and deep transverse abdominal muscles are activated," he
says. Strengthening these core muscles also helps increase your metabolism, ultimately helping
you to burn more calories and fat.

How to do BOSU ball planks: Flip a BOSU ball on its rubber side and hold onto the
edges of the flat surface with both hands, about shoulder-distance apart. Hold the plank for 30
to 45 seconds, increasing the time as you get stronger.

10.Running On an Incline
Running at an incline rather than on a flat surface has been shown to increase total calorie burn
by as much as 50 percent, says Jill Penfold, a Los Angeles-based personal trainer. Whether
you're outside on a hill or at the gym on an inclined treadmill, start out walking for five to 10
minutes, suggests Penfold. "Your heart rate should elevate pretty quickly as you pick up your
pace," she says.

Try this treadmill workout: Walk or jog on an incline for five to 10 minutes. Maintain a jog
for another five to 10 minutes, then pick your pace up again and start running. "This doesn't
have to be an all-out sprint," says Penfold, but you should be working hard enough that you
can't carry a conversation. Spend five minutes running, then drop your pace back down to a jog.
Continue alternating with five to 10 minutes of jogging and five to 10 minutes of running for 30 to
45 minutes.
11. Rowing Machine
Just because you may not have access to open water, it doesn't mean you can't weave this fat-
blasting cardio workout into your gym routine. Not only does using a rowing machine get your
heart rate way up, which helps you blast calories and burn fat, but it also works muscles in your
legs, core, arms, shoulders, and back, says Penfold.

Try this 4-minute rowing circuit: Begin with 20 seconds of rowing followed by 10

seconds of rest. Look at how many meters you traveled in that time. (Don't get off the rowing
machine or even let go of the handle when you rest, says Penfold.) Repeat this eight times,
trying to beat your distance each time. When you're finished with this four-minute circuit, row a
fast 500 meters and note how long it takes you. "That's the number you'll want to match or beat
during your next rowing session," says Penfold.

12. HIIT
While the old thinking was that steady-state cardio sessions were best for burning fat, we now
know that short and intense bursts of fast-paced cardio is much more effective. Hope Pedraza,
an ACSM personal trainer and the creator of inBalance, a San Antonio-based fitness and
wellness studio, suggests doing intervals that alternate between exercises that work different
muscle groups.

Try this HIIT workout: After a 10-minute warm-up, spend 30 seconds doing as many reps
as possible of squats, push-ups, kettlebell swings, or single-arm rows. Then, rest for 30 seconds
and do a different exercise for another 30 seconds. Continue for 10 rounds. Choose any of your
favorite exercises—just make sure you alternate between exercises that work different muscle
groups, which will help certain muscles recover while you work others.

13. Strength Training

If you've been lifting moderately heavy weights but are still looking to drop belly fat, it's time to
pick up the intensity by using heavier weights and cutting down on rest time between reps,
says Tyler Spraul, CSCS, a certified strength and conditioning specialist and the head trainer
at Exercise.com. "Lifting heavy is where you see more an afterburn effect. Your body continues
to burn calories even after you leave the gym," Spraul says. Just be sure that your technique
doesn't suffer as you increase your weight, which can lead to injury. If you're new to strength
training, this 15-minute total-body workout is a great place to start.
14. Walking
Yes, you read that right. Simply walking can go a long way toward helping you shed belly fat,
says Sahmura Gonzalez, a personal trainer based in New York City.

"It seems so simple, but 45 to 60 minutes of brisk walking every day can do wonders for your
metabolism," says Gonzalez. "Plus, it ensures that you don't over-train, which can lead to an
over-production of cortisol—a stress hormone that's been shown to contribute to belly fat."

If your walking workout helps you unwind after a stressful day or work through emotions that
might otherwise stress you out, there's a chance it'll help you lower cortisol levels, which in turn
can keep belly fat in check, says Gonzalez. And brisk walking is an effective way to drop
pounds—including the belly fat that's hiding your abdominal muscles. "One hour of rapid
walking a day can lead to one pound of fat loss a week," says Gonzalez.

15. Yoga
Getting your Om on won’t burn as many calories as a hilly run or lifting weights, but it can help
build muscle and improve your endurance, which are all crucial for boosting your metabolism.
Some of the highest calorie-blasting yoga poses include plank, chair, Chaturanga, and wheel.
New to yoga and aren't sure where to start? Learn more about the different types of yoga to
help you find the best practice that fits your workout goals.

16.Tone Your Belly with Pilates!

Target and tone your belly with small, gentle movements that can bring huge results.  This low-
impact form of exercise helps boost your strength, balance and mobility.