Exercise To Lose Weight Belly

There are few fitness accolades men seem to value above a washboard stomach, perhaps because it's living proof that you've put time in at the gym, watched your diet and have found time to dish out a one-two punch to belly fat.

Providing it's done safely and correctly, a toned stomach is an outward sign that you exercise regularly and eat healthily. That said, there isn't a one-size-fits-all approach to eradicating belly fat and, despite what questionable fitness advice you've heard, you can't target — or 'spot reduce' — areas of fat on your body. Much like emptying a swimming pool, you can't simply grab a bucket and drain one corner, you've got to empty the whole pool.

What's more, exercise alone isn't a suitable plan to rip up your midriff. To say goodbye to belly fat for good, you'll have to focus on losing fat across your entire body and the best way to achieve that? A tactical combination of a calorie controlled diet and clever strength training.

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But that's not to say that your ultimate goal can't be to lose belly fat. That's as good a goal as any, and if that is your aim, science certainly has your back. A study published in the

Found that your belly — your gut, your paunch or whatever you call it — may increase your risk of dying early. The 2.5 million-person study revealed that as waist size increases so does all causes of mortality. Jarringly, the study found that for every four inches (10cm) of added waist size, the chances of early mortality increase by 11%.

'Belly fat is the fat that is stored around the organs in the abdomen and its excess is linked to high cholesterol, high blood pressure, heart disease, diabetes, and stroke. Therefore, having more belly fat can increase the risk of dying from these diseases, ' said study author Tauseef Ahmad Khan, from the department of nutritional sciences at the University of Toronto.

Lose Belly Fat

'People should be more concerned about their waist rather than focusing only on weight or BMI. Waist is a better indicator of belly fat and while one cannot target where one loses fat from, losing weight through diet and exercise will also reduce waist and therefore belly fat.'

Khan is exactly right, losing weight and dropping your body fat percentage is the only way to ultimately get rid of your belly. But if you want to know what belly-fat exercises to use to expedite your path to that end point, we can help you with that.

Before we get to the exercises, first of all it's important to say that not all belly fat is created equal. According to Harvard Health, there are two kinds of fat in your stomach:

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The stuff you can't see, which forms around your organs and has been proven to negatively effect health by increasing the risk of heart disease, diabetes and cancer.

The bad news is that belly fat is metabolically active, and excels at pumping out various inflammatory substances that interfere with hormones that control appetite, mood and brain function. It can also impact your cortisol level, potentially sending your stress levels through the roof.

The good news is that it's easy to get rid off, providing you know what you are doing. And a lot of it comes down to the type of exercises. However, they probably aren't the exercises you think. Let's start with the ones you shouldn't do, but everyone does (or has done).

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Burning belly fat takes more than endless crunches and sit-ups. It’s about crafting a sustainable balance between your diet and your workouts

Abdominal exercises. Simply put, bashing out endless reps of sit-ups won't have any real impact on your belly fat, according to a study published in the

. Of course, these kind of exercises will help strengthen your abdominal muscles, even tone them, but they won't shift the layer of fat above them.

Best Flat Stomach Workout Moves To Help You Lose Belly Fat

There is a belief, among some, that you are able to target a specific body part for weight loss, a process known as 'spot reduction'. Unfortunately, the majority of studies cast doubt of the validity of this process.

So let's make it clear: in order to reduce belly fat you'll have to reduce the body fat percentage of your whole body. Simply put, in order to coax your body into utilising its stored body fat as fuel, you

Unfortunately, and we're sorry to be the bearer of bad news, you have no real control over where you'll lose the fat first. But that's not to say that the exercises below – a combination of full-body movements that demand a bucket load of effort and promoting a huge calorie burn – won't almost immediately start to bring your body fat down and, in time, shave flab from around your stomach, revealing your muscle groups. What's more, when they do finally make an appearance, they'll look strong and chiselled.

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Implement a selection of these twenty two fat burning exercises to hammer the dozens of muscles between your shoulders and hips and get better metabolism at the same time.

If you want to lose your gut, you need to work as many muscles as possible. The burpee does just that. The explosive exercise – which entails going from a push-up position to a jump and back to a push-up position – hits every muscle from head to toe.

Found that 10 fast-paced reps are just as effective at revving your metabolism as a 30-second all-out sprint, so you can burn your belly fat faster than ever before.

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Think of the mountain climber as a moving plank. You perform a mini crunch when you explosively draw one knee into your chest.

What makes this move so difficult, however, is that your core has to work overtime to keep your body stable and straight every time you lift a foot off of the floor.

The kettlebell swing might be one of the best calorie-torching exercises of all time. In order to propel the heavy ball of iron, you need to engage big fat-burning muscle groups like your glutes, hips, and quads.

Exercises To Lose Belly Fat And Tone Your Core

If you haven’t used a medicine ball since school, you’re missing out. 'Your core is your centre of power, so performing explosive movements like the med-ball slam requires all the muscles between your neck and your hips to work together, ' says expert coach Sean De Wispelaere.

And if you pick up the pace and propel the ball with more power and velocity, you’ll elevate your heart rate and burn some serious belly flab, he says.

You don’t even need to increase the weight. A 3-kilo medicine ball will work just fine if you go hard and push yourself.

Exercises To Reduce Belly Fat

'As the load shifts with every rep, all of the muscles in your torso need to work together to keep the weight directly above you, ' says Tony Gentilcore, strength coach at Cressey Performance.

If you're looking to drop weight around your midriff — or anywhere else, for that matter — few exercises are better than short, sharp cardio bouts. Forget about daily 5ks and turn to HIIT instead. A study published in the Journal of Strength Conditioning Research found that participants burned up to 30% more calories doing a fast-paced HIIT workout over a longer, lower-intensity session for the same amount of time. To start, hit fifteen sets of 20 seconds sprinting with 40 seconds rest, and gradually increase your work:rest ratio.

Hit this multi-joint movement made of a squat and a squat and a shoulder press will ignite your glutes, quads, abs, shoulders and arm, while taxing your cardiovascular fitness. It's the ultimate bang-for-your-buck exercise that hits almost every major muscle group.

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Spur fat loss, improve agility, build strength, boost power, and skyrocket your fitness: the benefits of skaters stretch way beyond simply burning belly fat, but they're excellent at that too.

Don't let this simplicity of this exercise fool you, it targets the entire body, working the arms, abs, glutes, legs and heart in one effective, and for our purposes calorie-crushing, move.

The compound and explosive nature of jumping means that it requires a lot of energy, which is why broad jumps are such a great exercise for calorie burning.

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No, jumping jacks aren't an exercise reserved for your half-arsed warm-up, they torch calories, are good for you heart and can be done absolutely anywhere.

Thought the dumbbell overhead lunge was the only lunge you need in your life? Hold on a second, a simple jumping lunge is also an effective calorie killer and, like that other exercise, it'll work your core too.

Haven't got access to a treadmill? No problem. Stand on the spot and blast out some high knees. Oh, and if you want to make these more difficult, try testing your coordination with alternating punches too.

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Jumping rope for an hour can burn between 800 and 1000 calories, and while we don't expect you to skip for that long, don't underestimate how much good a simple skipping rope can do.

Utilising nearly every muscle in your body and moving a barbell from ground to ceiling is a sure fire way to spike your metabolism.

Explosively tossing a dumbbell from the

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