If losing belly fat is a top fitness goal of yours, then you need to focus on the basics consistently. This means eating a healthy diet high in lean protein while on a calorie deficit, strength training at least 2 to 3 times a week, and cardio on your days off. Maintaining other healthy lifestyle habits is also critical, such as drinking the right amount of water each day (based on your health, how much activity you get, and other factors) and getting between 7 and 9 hours of sleep each night. If you do all of these things on your fitness journey, you will lose weight. However, if you’re already doing them, you can add some extra activity in between to speed up the loss of belly fat.
The most frustrating part of the body to cut off is the abdomen. If you’re in your 40s, you know it feels like it’s getting harder and harder to get in shape in this decade of your life. While you can’t technically see a certain body part diminish, you can can incorporate effective floor exercises into your routine. They help you burn extra calories, in addition to training and strengthening your abs.
Below are the floor exercises that you can add to your fitness regimen to speed up the loss of belly fat. Perform each move back to back in a circuit form or one at a time. And then check out the 6 best exercises for strong and toned arms in 2022, Trainer says.
Begin this move by lying down with your lower back flat on the floor. Keeping your core tight, lift your feet back toward your body and flex your abs hard. Lower your legs slowly, keeping tension in your core before performing another rep. Complete 3 sets of 10 to 15 reps.
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Lie flat on your back, rotate your body up by taking one elbow and bringing it to the opposite knee. Fully extend the other leg by reaching your heel straight out. Flex your abs hard when you’re done, then repeat with the other side. Complete 3 sets of 30 reps.
Place yourself against the wall with your heels, buttocks and shoulders against the wall. Align your shoulder with your wrist and feet stacked on top of each other. Keep your core tight and glutes squeezed as you tilt and bend your hips straight up and down, keeping the tension in your oblique. Perform 3 sets of 10 reps on each leg.
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Assume a push-up position with your shoulders aligned with your wrists and your back straight. Keep your core tight and glutes squeezed, letting yourself be controlled until your whole body is on the floor. Once you reach the bottom, take your hands off the floor and put them back to push yourself up. Flex your triceps and chest at the top to finish before performing another rep. Complete 3 sets of 10 to 15 reps.
Begin this exercise by sitting back with your feet fully extended. Lift them a few inches off the floor and start drawing a number 8 (or infinity sign) with your legs, criss-crossing while maintaining tension in your core. Once you complete a loop and draw a number 8, that’s one rep. You can continue drawing in the same direction, or go in reverse for the next iteration. Complete 3 sets of 8 to 10 reps.
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles Read more about Tim