By ARU 
Losing hanging belly fat can be a challenge for many, but with the right bodyweight workouts, it is entirely achievable. These workouts not only help in burning fat but also strengthen your core and improve your overall fitness. Here’s a guide to some effective bodyweight exercises that can help you on your journey.
Plank Variations
Planks are a fundamental exercise that engages multiple muscle groups. Variations like side planks and plank jacks add intensity and focus on your core, helping to tone your abdominal muscles while burning calories.
Mountain Climbers
Mountain climbers are a dynamic exercise that combines cardio and strength training. By rapidly driving your knees toward your chest while in a plank position, you can effectively target your abdominal muscles and increase your heart rate, aiding in fat loss.
Burpees
Burpees are a full-body workout that incorporates strength and cardiovascular training. This explosive movement helps in burning a significant amount of calories while building muscle, especially in the core area, which is essential for reducing belly fat.
Jump Squats
Jump squats are an excellent lower-body workout that also engages your core. The explosive nature of this exercise not only helps in building muscle but also boosts your metabolism, making it an effective move for fat loss.
Leg Raises
Leg raises are a targeted abdominal exercise that focuses on the lower abs. By lifting your legs while lying on your back, you can effectively strengthen your core and help eliminate hanging belly fat when combined with a comprehensive workout routine.
High Knees
High knees are a simple yet effective cardio workout that can be done anywhere. This exercise elevates your heart rate and helps in burning calories while also engaging your core, making it great for targeting belly fat.
Russian Twists
Russian twists are a core-centric exercise that works on your obliques and helps in toning the sides of your abdomen. By twisting your torso while holding a weight or even just your hands, you can enhance your core strength and contribute to a flatter belly.
| Exercise | Target Area | Calories Burned (approx.) | Duration | Frequency |
|---|---|---|---|---|
| Plank Variations | Core | 50 | 30 seconds | 3 times a week |
| Mountain Climbers | Core, Cardio | 30 | 1 minute | 4 times a week |
| Burpees | Full Body | 60 | 1 minute | 3 times a week |
| Leg Raises | Lower Abs | 40 | 15 reps | 4 times a week |
Incorporating these bodyweight workouts into your routine can significantly contribute to losing hanging belly fat. Remember to combine these exercises with a balanced diet and a healthy lifestyle for optimal results.
FAQs
How often should I do these workouts to see results?
To see significant results, aim to incorporate these workouts into your routine 3-4 times a week, alongside a healthy diet.
Can I lose belly fat without changing my diet?
While bodyweight workouts can help burn calories, combining them with a healthy diet will yield better results in losing belly fat.
How long will it take to see results from these workouts?
Results can vary based on individual effort and commitment, but with consistency, you may start noticing changes in about 4-6 weeks.
Are these workouts suitable for beginners?
Yes, these bodyweight workouts can be modified to suit beginners. Start slow, focus on form, and gradually increase intensity as you build strength.