There are several reasons why we gain belly fat and it isn’t just due to the fact that we’ve been keeping up an unhealthy diet (you can see everything you need to know about tummy fat here). Ageing and heredity play a major role in the development of belly fat but that’s not all, our hormone fluctuations also induce belly fat to accumulate around the lower abdomen.
In this article (with the help of Healthy Mummy personal trainer Wendy Smith) we reveal the best exercises for blasting belly fat. We also offer some sneak peeks of the core, belly-blasting and booty toning workouts available in the 28 Day Weight Loss Challenge.
Exercising to burn belly fat and tone your abdominal muscles
Increase heart rate and burn fat with high-intensity interval training (HIIT) including exercises such as sit-ups, reverse crunches, mountain climbers to help build a flat belly.
If you want to burn body fat overall a good cardio workout will help you increase heart rate, work up a sweat and burn belly fat if you include exercises that target abdominal muscles, this is the secret behind exercises to lose stomach fat !
Get the body moving and work the muscles in your lower body to help flatten your tummy and blast belly fat.
Besides your tummy, you need to also work your left side, right side and back muscle groups using exercises that focus on these areas. Also, don’t forget to warm up to avoid any possible injuries.
Best exercises for blasting belly fat
It’s super important to flag that you cannot ‘spot’ reduce fat. That is, you can’t assume that by just training abs you’ll see a killer six-pack in no time.
Awesome weight loss results come from exercising and looking after the whole body.
However, when you combine targeted training (such as the below exercises) with a healthy diet plan like the 28 Day Weight Loss Challenge Meal Plan and cardio (think HIIT, Tabata and Dance Fit) you’ll notice a more and more defined, less wobbly tummy.
Plank with a ball roll
Starting Position: Start in a plank position with feet spread wide apart and arms directly underneath shoulders. Place a ball under your right hand. Keep your upper body strong and engage your core, while keeping your back straight.
Execution: Engage your core by pulling your belly button toward your spine and roll the ball over to your left, cupping the ball with your left hand and placing your right hand down onto the mat. Next, roll the ball over to your right hand again, keeping your core and lower back strong and stable as you lower your left arm to the floor and return to the starting position. Repeat exercise.
Starting Position: Lie on your back with your head and neck relaxed and arms by your side. Bend your knees and lift your legs into the air. Pull knees toward your chest and lengthen your right leg. This is your starting position.
Execution: Pulling your belly button toward the floor, lift your left leg up toward your chest and lengthen your right leg. Switch sides by pulling your right leg toward your chest and lengthening your left leg. Breathe in and out throughout the movement. Continue with a ‘riding’ type motion alternating legs.
Starting Position: Lie flat on your back with palms facing downward and fingers facing forward. Place your arms overhead and your lower back firmly planted on the floor. Extend through your knees and engage your core muscles.
Execution: Inhale and gently lift your head, neck, and shoulders off the floor. Then exhale as you pull your belly button toward the floor, round through your spine and lift your arms overhead and toward your feet, slowly rolling up to a seated position. Inhale, then exhale as you roll down through each vertebra back to the floor, keeping your feet pressed into the mat.
Single leg raise
Starting Position: Lie on the floor on your back with arms by your side and legs lengthened. Bend your left knee and place your left foot flat on the floor, a few inches from your torso. Straighten your right leg and hold 1 inch off the floor. This is your starting position.
Execution: Exhale and slowly lift your right leg up in line with your left knee, keeping the right knee straight and left foot flat on the floor. Relaxing your head and neck on the floor, slowly return your right leg down to one inch off the floor. Perform the exercise for 30 seconds and then repeat the exercise on the opposite leg for 30 seconds.
Pilates Abdominal Swing
Starting Position: Lie flat on your back with legs in tabletop position and place your hands underneath your thighs.
Execution: Inhale and bring your knees toward your chest. Exhale, lift your head and upper body as you roll forward slightly and lengthen your legs. Repeat exercise.
Starting position: Get into a push-up position. Lower your forearms to the floor and keep both hands in a grasp. Remember to keep your elbows lined up directly underneath your shoulders.
Execution: Tighten your abdominal muscles and squeeze your butt together. Make sure your head, neck, back, and are kept in a straight, strong line. Hold for 20 seconds and release.
Repeat five times.
Full Plank Twist
Starting position: Start by getting into a full plank position (similar to a starting push-up position).
Execution: Slide your right knee across to the left. When it’s done right, you will feel your hips turning to the left and you will pivot slightly on the ball of your left foot. Bring your right knee back to the starting position and repeat the motion with your left leg. That’s considered as one rep.
Complete a set by doing 10 full reps. Do three sets.
Starting position: Sit on the floor with your knees bent, feet flat on the ground. Lean back and use your elbows to support your upper body. Make sure that you keep your upper body lifted throughout the entire exercise.
Execution: With your knees kept together and toes pointed out, lift your legs into a 90-degree position. Tighten your abs and make sure both hips remain on the ground. Slowly move your knees towards your left. Then lower your legs whilst still keeping the 90-degree angle, and lift them to your right as if you’re spelling out the letter ‘U’. From all the exercises to lose stomach fat this one is one of our favourites.
That’s one rep for you. Repeat for 20 reps.
90-degree static press
Starting position: Lie down flat on your back and lift your hips and knees to a 90-degree angle whilst keeping your feet flexed.
Execution: Extend your arms and press both thighs with your palms. Take a deep breath and when you exhale tighten your abs inwards as if you were pressing your lower back against the floor. Hold for one count and relax.
Do three sets of 10 repetitions.
Starting position: Lie down on the floor and lift your knees outwards whilst keeping your heels together.
Execution: Lift your hand off the floor just slightly until you can feel some tension in your arms. Inhale and lift your head and shoulders up from the floor and curl your ribcage. When you exhale, slowly extend your legs at a 45 degree. Inhale and bring your knees back to your body. That counts as one rep. Repeat for another 10 reps.
Do three sets.
Starting position: Begin by standing tall with your feet together and your arms beside you. Engage your core muscles to keep your upper body tall.
Execution: Breath in, bend through your knees then exhale and jump your legs out to the side while simultaneously extending your arms out to your sides. Jump your feet and arms back to the centre and then bend your knees to a crouching position, placing your hands flat on the floor in front of you. Raise your hands off the floor and extend your legs to return back to the start position. Repeat this exercise and breathe continuously through the movement.
Full v lift
Starting position: Lie flat on your back with palms facing downward and fingers facing forward. Bend your knees and lift your legs straight up in the air, keeping your lower back firmly planted on the floor. Extend your knees and engage core muscles.
Execution: Exhale and gently lift your shoulders off the floor, reaching up toward the ceiling for 1-2 seconds. Inhale and slowly roll down through your spine to starting position, keeping your lower back flat on the floor. Repeat exercise, then bend knees and pull them in toward you as you return your feet to the floor.
Pilates knee stand
Starting position: Stand on your left knee and straighten your right leg to the right side of your body. Place your left hand on a block (or large book) beside you so that your upper body bends to the left side. Keep your elbow slightly bent. Push your hips forward so that your whole body is in alignment.
Execution: Inhale and lift your right leg up off the mat and at the same time lift your right arm up overhead. Bring your arm and leg back down and exhale. Repeat on the other side.
Starting position: Start with a push-up position, but resting on your elbows.
Execution: This is a static hold exercise, where you hold this position. If you feel any pain in your lower back, then please come down from your toes to your knees Tuck your tailbone under. Hold for 30 seconds
Abdominal Bicycle Crunches
Starting position: Lie flat on your back with legs raised to a 90-degree angle at the hips. Place your hands at your ears with your elbows open.
Execution: Exhale as you rotate from the waist, taking the shoulder across to the knee. Tuck your chin down towards your chest, pretending you have a peach under your chin. Scoop the belly while extending the opposite leg straight out from the hip joint. Breathe deeply at all times.
Continue to alternate each side for 30 seconds.
Option to increase the intensity: Hold the movement on each side for 3 counts and slow down the movement. Make sure the abdominals are working and keep the neck in line with the spine. Be conscious to rotate at the rib cage with a full range of motion, and switch on the tummy muscle, not the hip or neck muscle.
Starting position: Lie on your back with your legs straight up towards the ceiling.
Execution: Support your head with one hand, then abdominal crunch up towards your legs, reaching up with the other hand towards your toes. Do 15 reps on each side.
Option to increase intensity: To make this exercise more difficult, just reach higher to touch your toes, and move your legs slightly away from your torso. Keep your whole back touching the ground. Or go faster with the movement to increase the intensity to burn more calories.
Ensure that you carefully support your head at all times.
Starting position: Start in a push-up starting position.
Execution: Keeping your spine straight, bring alternate knees in towards the chest as fast or slow as you feel is safe and comfortable for you. Continue for 30 seconds, alternating.
Try not to forfeit the integrity of the spine for speed. Focus on good core control.
Starting position: Lie on your back, resting on your elbows like you are on the grass watching your child.
Execution: Tuck your knees into your chest and slowly extend them out towards the sky in a slightly diagonal position. Maintain core connection. repeat 10 times.
Option to make this exercise easier: Do not extend your legs too far, just keep doing small knee tucks activating your tummy muscles carefully.
Make sure you have a very straight back and lengthen your spine as much as possible. Ensure you move slowly to work your core more while supporting your back posture.
Side Oblique Crunches
Starting position: Lie on your side.
Execution: Elevate your whole body off the ground, resting on your elbow. Lower back down. Do 15 reps on each side.
Option to make this exercise easier: Bend the bottom knee to make the plank easier, or an advanced option is to lift the top leg straight up towards the ceiling.
Ensure your body is in the shape of a capital T. with arms straight and the rest of your body in a straight line. Maintaining spine alignment reduces the potential for injuries.
With consistency, determination and motivation (not to mention following your healthy meal plan), YOU WILL BE ABLE to achieve that flatter tummy you have longed for.
Just remember, weight loss and muscle development isn’t a race! Stick to your goals and believe in YOURSELF….You’ll get there ladies! All you have to do…is START your journey.
P.S – as well as the exercises below, check out our TUMMY Smoothie here.
Ultimate exercise videos to help you BLAST your belly fat
The 4-minute ab workout to blast tummy fat
An exercise routine that takes 4 minutes and tackles the tummy fat area? Yes, we can manage that!
We are helping you flatten your tummy and work towards getting rock hard abs. This means you will get access to even more fat burning recipes and tummy-toning specific exercises!
And this is the workout you need!
Check out our Healthy Mummy trainer Marissa in action below!
Our Healthy Mummy Core Workouts are 10-minute videos, designed to tighten the tummy, reduce belly fat and strengthen your core muscles.
The Healthy Mummy Core Workout is best done at the end of any of your regular Healthy Mummy video workout – e.g Tabata, DanceFit, Butt & Thighs.
And you can have access to these workouts on the 28 Day Weight Loss Challenge!
Workout videos to help you BLAST belly fat and build your core
Want to know MORE about our Core Workout video series and get a SNEAK PEAK at the type of exercises included in these workouts? KEEP ON READING!
About core muscles
Core muscles create a solid base for your body, allowing you to stay upright and stand strong on your two feet. A strong core enhances balance and stability and underpins almost everything you do.
Your core stabilises your body and supports balance. It helps ensure that your movements are strong and pain-free.
Weak core muscles contribute to slouching. Core muscles lessen wear and tear on the spine and allow you to breathe deeply. Good posture helps you gain full benefits from the effort you put into exercising, too.
How do I complete this Workout?
The Healthy Mummy Core Workouts are 10-minute videos, designed to tighten the tummy, reduce belly fat and strengthen your core muscles.
To keep your body challenged, you should aim to complete a training routine that incorporates core exercises once to twice per week. Start with one session and as your strength increases, add in a second 10-minute session.
When is the best time to complete this workout?
It is best to focus on core training at the end of your workout. This will ensure you do not injure yourself and that you are not fatiguing your core before starting other exercises, where your core is activated – which is almost ANY type of exercise.
You should always use a Cool Down exercise at the end of your Core Workout. Focus on slow movements and stretching, allowing the heart rate to return to normal.
SNEAK PEAK of 4 Workout clips from the 28 Day Weight Loss Challenge that help you lose stomach fat and build your core
Below are just 4 EXAMPLES of awesome, tummy tightening video work out moves you’ll have access to on the 28 Day Weight Loss Challenge.
Double leg extension
Knees to chest
Opposite arm and leg
Blast that belly fat with our Belly Blaster Workouts!
A common misconception is that to lose weight around your middle, you need to do lots of crunches and sit-ups. Well if you really want to banish the belly fat for good, you need a combination of cardio HIIT (high-intensity interval training) and toning exercises that will enable you to burn more calories (even after your workout has finished) as well as tighten up the tummy muscles.
Led by our AWESOME Healthy Mummy Fitness Trainer Wendy Smith, the Healthy Mummy Belly Blaster workouts are short routines, ideal for busy mums who want to work on blasting fat and toning the tummy area.
We offer workouts for beginner, intermediate and advanced fitness levels that combine cardio and core strengthening. Plus the workouts are approximately 5 minutes long, so they’re great to fit in after a walk, jog or other cardio activity you may include in your day. You could do one workout in the morning and then finish the day with another routine, at your relevant fitness level.
When first starting out with these routines, work from the beginner level up, including them 3-4 times a week, with a rest day in between.
To REALLY work on blasting your belly fat, be sure to include a regular cardio session 4-5 times per week whether that’s a fast-paced walk, a jog, some laps of the local pool or even just chasing the kids around the park!
Get a sneak peek at the video below!
Build your booty and blast belly fat with our Booty and Belly Blasting Workouts!
Focussing on the belly and booty is great for overall weight loss. Blasting belly fat can be one of the more difficult areas to lose fat from, but with a combination of the right diet, these workouts that specifically target the core area to help strengthen, tone and beat the bulge for good. Working out on the belly and booty will strengthen the inner core (tummy) and utilise the glutes (butt) to give you better posture and focus on our abdominals, pulling the waste in.
60 per cent of our body’s muscle is in our butt and thighs, making them super important areas for body function and fitness. A strong, toned butt will not only help to reach your weight loss goals, but it also supports you in all movements such as bending lifting and twisting.
Led by our amazing fitness trainer Wendy Smith, the new workout videos focus specifically on the belly and butt areas to strengthen, tone and increase overall weight loss.
The workouts are approximately 15 minutes long and are tailored to cater for any level of fitness, from Beginner, Standard to Advanced. The programme is designed to get more challenging as it progresses and fitness is increased.
With the Booty and Belly Blasting workouts, be sure to follow the instructions from Wendy, as she’ll advise you of correct positions and technique. Wendy says, “As The Healthy Mummy personal coach, safety and technique always come first. There will always be options for orthopedic restrictions or injuries. At any stage, if there is a pain in the back or neck, it is advised to either take a break or modify to the lower option given.”
With exercises that focus on the core and tummy region, you need to be mindful of supporting your neck and shoulders and not straining these areas. You need to ensure you’re “switching on” your core muscles to complete each exercise and that the work is being done by these muscles, not your neck or shoulders.
Be careful with over twisting, especially if you have any kind of muscle separation. Always focus on switching on your core to protect your back and abdominals from separating further. Learn more about muscle separation here.
Get your sneak peek of one of the Booty and Belly Blasting Workouts below!
Stay safe while working out
As always, before starting any new form of exercise, be sure to get the all-clear from your medical practitioner.
With all the workouts and exercises be sure to follow the instructions from Wendy, as she’ll advise you of correct positions and technique.
With exercises that focus on the core and tummy region, you need to be mindful of supporting your neck and shoulders and not straining these areas. If you are finding you are sore in the neck after completing one of these workouts, you might want to check your technique is correct. You need to ensure you’re “switching on” your core muscles to complete each exercise and that the work is being done by these muscles, not your neck or shoulders.
Be careful with over twisting, especially if you have any kind of muscle separation. Always focus on switching on your core to protect your back and abdominals from separating further. Learn more about muscle separation here and be sure to check out the Muscle Separation section in the 28 Day Weight Loss Challenge App for more details on the best type of workouts for this condition.
Please note that these exercises are ONLY suitable if you are fully recovered from giving birth and do not have any muscle separation or back injuries.
Are you ready to Blast your Belly Fat with The 28 Day Weight Loss Challenge?
Don’t miss out. Join millions of mums and take control of your body and life.
You’ll see results in 28 days while saving money and eating delicious family-friendly food. Find out more HERE!