Best Exercises to Lose Belly Fat in 1 Week: 9 Ab Workouts that Work


Do you hate that belly pooch and you want to lose belly fat in a week? But the unflattering issue of belly fat and the struggle to lose it is one that a lot of us deal with daily.

Many wrongly assume that having a “beer belly” is mainly from drinking beer or eating too much carbs or a high-calorie diet.

However, this article will help demystify causes of belly fat and take you through drills on how to lose belly fat in 1 week.

 

Causes of Belly Fat

  • Excess alcohol (not just beer)
  • Stress
  • Hormones
  • Taking in more carbs/calories than you are getting out and,
  • Genetics (in terms of body shape or structure) are just some of the reasons why people have to deal with belly fat.

 

Best Exercises to Lose Belly Fat in 1 Week

 

Once you have identified the factor(s) that are responsible for your struggle with belly fat, you can devise a plan to tackle and eliminate it.

When thinking of ways to lose belly fat, one of the first thoughts that come to mind is exercise.

Yes, even we are groaning at the thought of doing sit-ups, but whether we like it or not, exercise, among other things, is one of the main ways to get a flatter midsection.

So, what are the best exercises you can do to lose belly fat at home?

 

Well, keep reading.

Here is a quick heads up. Notice we said “lose belly fat”, and not “get rid of your belly fat fast”.

The purpose of this article is to give you abs workout that will help you lose stomach fat in a week.

If you want to have a snatched waistline or get flat abs, it will take considerably more than a week.

 

Read More – 6 EXERCISES THAT WILL BURN YOUR INNER THIGH FAT FAST IN 2 WEEKS

 

That is with these exercises or any other for that matter. Paying attention to what you eat is also an important factor.

With that cleared out, let us move on. We will run you through some of the exercises to reduce belly fat.

Since the aim of this article is to help you lose some fat in a week, you will not have to hit the gym. These exercises can be done at home with zero equipment needed.

Without further ado, let’s get started with the fun.

 

9 Best Exercises to Lose Belly Fat in 1 Week

1. Crunches

When you think of exercises to reduce belly fat, the first one that most people think of is the sit up.

Crunches are a variation of sit-ups. While both of these exercises are abdominal exercises, sit-ups target other muscles too such as the chest, neck, lower-back and lower-leg muscles.

Crunches, on the other hand, target only the abdominal muscles.

This is more effective, hence our recommendation, considering all our work is focused on the target area.

 

Crunches-Best Exercises to Lose Belly Fat in 1 Week: 9 Ab Workouts that Work

 

How to do crunches

  • Lie with your back flat on the floor with the soles of your feet on the ground and your knees bent.
  • Keep your hands behind your head.
  • Inhale deeply, and as you lift your upper torso off the floor, exhale fully.
  • This completes one rep.
  • Inhale again as you get back to the starting position, and exhale as you come up.
  • You will do this for 10 reps as a beginner.
  • Repeat for another two to three sets.

Read: 11 Best Leg Workouts at Home

2. Twist Crunches

This is a simple modification of the regular crunches and it is as simple to perform. This exercise works on your abs and obliques while strengthening the muscles.

You would feel some heat in your core as you carry out this routine.

 

 

Twist Crunches -Best Exercises to Lose Belly Fat in 1 Week: 9 Ab Workouts that Work

 

How to do twist crunches

  • Lie on the floor and assume the same position as you did for crunches.
  • Lift your upper torso as if you want to do crunches.
  • But instead of lifting both shoulders, you will lift only your right shoulder towards the left side while the left side of your torso stays on the ground.
  • Alternate this and lift your left shoulder towards the right, while the right side of your torso stays on the ground.
  • This completes one rep and you are required to do 7 to 10 reps for 3 sets.

Read: How to Get a Six Pack – 11 Best Ab Workouts

 

3. Vertical Leg Crunch

This amazing workout which is another variation of the normal crunch exercise is another great way to lose that belly fat at home.

It might seem a little tough but the payoff is well worth it. This is one exercise you should take seriously as it isolates your ab muscles for toning and strengthening.

 

Vertical Leg Crunch -Best Exercises to Lose Belly Fat in 1 Week: 9 Ab Workouts that Work

 

How to do the vertical leg crunch

  • Lie down flat with hands behind your head.
  • Raise your legs straight up to further tone your thigh muscles and hip flexor.
  • You can cross your ankles too if you want. This will help involve your obliques in this exercise.
  • Lift your upper torso from the shoulder blades to contract your abdominal muscles.
  • Be sure not to bend your neck while you’re at it, so it doesn’t get sore.
  • Now slowly ease yourself back to the floor to complete one rep.
  • Do 1 to 3 sets of 10 to 15 repetitions.

 

Read:  How to Lose 10 Pounds in a Week (11 Weight Loss Tips)

4. Bicycle Crunch

We know what you are thinking, and no, you do not have to own or go out and buy a bicycle for this.

The name is derived from the way you move your legs while doing the exercise. This is another tasking exercise but as you know, the more you give, the more you get.

This exercise works your core, especially the lower abs muscles and obliques.

It requires good strength and some balance to correctly pull off. But once you get the hang of it, it becomes pretty much part of you.

 

Bicycle Crunch- Best Exercises to Lose Belly Fat in 1 Week: 9 Ab Workouts that Work

 

How to do a bicycle crunch to lose belly fat

  • Lie flat on your back, as with most other crunches.
  • Keep your hands either by your sides or behind your head.
  • Lift both your legs slightly off the floor.
  • Now bend your right knee bringing it towards your chest and simultaneously move your left elbow towards it.
  • While returning your knee and elbow to the starting point, move your left knee and right elbow in the same motion as before.
  • This completes one rep. When you do this sequentially, it should look like you are paddling a bicycle.
  • Do 10 to 15 repetitions of this for 3 sets.

Read: 12 Best Inner Thigh Workout to Slim and Tone Thigh Fat

5. Plank Belly Fat

We thought you might be fed up with lying on your back.

Planking does not even require lying down, so don’t worry, we won’t be asking you to lie on your chest.

This exercise strengthens and tones your abs muscles and more.

Depending on your fitness level, you will start feeling the heat in your abs after seconds.

 

Plank belly fat-Best Exercises to Lose Belly Fat in 1 Week: 9 Ab Workouts that Work

 

How to do the plank exercise to lose belly fat

  • Position yourself on a mat or on the floor with your elbows and knees resting on the ground.
  • Your points of contact with the floor should be your forearms and your toes.
  • Make sure your neck is aligned with your spine and you are looking downwards.
  • Contract the knees, glutes, and core and keep your breathing normal.
  • Since there won’t be movements, you won’t have repetitions. So, stay in this position for 30 seconds.
  • This will represent one set and you will be aiming to complete 3 sets.

There are other plank exercises for belly fat you can do to target other abs muscles such as your obliques. A side plank is a great example.

It’s just as the name implies. You will rest on one arm instead of both such that your belly is facing sideways.

You should switch to the other arm to balance things out. Do that for 30 seconds per side. You can try the side planks too for good measure.

 

Read: How to Lose Weight in a Week: Try These 11 Best Ways

 

 

6. Vacuum Exercise

You know the concept of vacuuming, right?

Okay, for those who might not, to simply put, it is merely sucking in air. You probably are already imagining how that will apply to stomach exercise.

Don’t worry, we’ll tell you in a moment.

The stomach vacuum exercise is one that focuses on breathing, as you might have guessed, it is basically sucking in your belly for an extended period.

As unrealistic as it sounds, it works because you’re tensing the internal abs muscles.

The best part of the vacuum exercise for belly fat is that you can do it anytime and anywhere. Most of all, you can do it discretely.

Before we start, there are certain things you should keep in mind and the conditions to be met.

We want you to know that there are other vacuum exercises for belly fat, and we’ll be teaching you just one.

We decided on a variation that keeps you on your feet since you’ve been lying a lot.

 

Read More- 11 Easiest Ways to Burn Stomach Fat in a Week Naturally Fast

 

NOTE!

  • First off, do check with your doctor before practicing this because you should not do this if you have a hernia.
  • Secondly, you will be doing this exercise on an empty stomach. You need some space for the contraction.
  • Finally, on our heads up, you will be inhaling through your nose and exhaling through your mouth.

 

Vacuum Exercise -Best Exercises to Lose Belly Fat in 1 Week: 9 Ab Workouts that Work

 

 

How to do the stomach vacuum exercise to lose belly fat

  • Stand upright with your legs shoulder-width apart.
  • Now put your hands on your hips and exhale.
  • The exhalation should push out all the air in your lungs while pulling in your stomach as far back as you can.
  • Hold this position as well as your breath for about 15 seconds.
  • Afterward, slowly release your stomach and exhale, through your mouth, until you get back to normal. This completes a set.
  • You can try this for 3 sets.

 

Kindly note not to push yourself too hard, with time, you will get there.

 

Read: How to Get Rid of Lower Belly Fat Fast

 

7. Walking Exercise Belly Fat

Do you know that an activity as simple as walking when done at a steady pace for 30-45 minutes for at least four to five days every week increases your metabolism as well as your heart rate?

The higher your metabolism, the faster you lose calories and the fat accumulated around your belly. This means more walking equals flatter belly.

 

Walking -Best Exercises to Lose Belly Fat in 1 Week: 9 Ab Workouts that Work

 

How to walk to lose belly fat

  • Common! You really didn’t think we were going to teach you how to walk.
  • Just put one leg before the other repeatedly and you’re a go.
  • How hard can that get?

 

8. Running Belly Fat

 

Running-Best Exercises to Lose Belly Fat in 1 Week: 9 Ab Workouts that Work

 

Running gets you the same benefits as walking but faster. When you run as often as you walk, you burn calories way faster.

Burning calories reduces its accumulation in your body and burns fat too.

Though this exercise does not directly target your abs, it helps burn fat all over your body including your belly. If you keep at this routine for a week, you will notice a difference.

 

Also Read:

 

9. Mountain Climbers

This is an exercise that targets your abs, the lower part especially, and it tasks your thighs too. As you practice this exercise, you strengthen and tone your abs muscles.

This will also help you burn the accumulation of fat in that area.

 

Mountain Climbers-Best Exercises to Lose Belly Fat in 1 Week: 9 Ab Workouts that Work

 

How to do mountain climbers to lose belly fat

  • You will assume a position like you are about to start a pushup.
  • Your palms should be on the floor with elbows locked.
  • Now move one knee towards your chest, stretch it back and do the same with the other.
  • Do this sequentially and it would feel as though you are climbing.
  • Keep at this for 30 seconds at a time to complete a set.
  • You will do this routine for 3 sets.

 

Best Exercises to Lose Belly Fat in 1 Week: 9 Ab Workouts that Work

 

When it boils down to it, to successfully lose some stomach fat one week, these ab-exercises alone will not be enough. Our diet plays a big role in our lives and reflects on our physical bodies.

As such, a balanced and healthy diet combined with the exercises mentioned above will give you great leaps on your journey to burning belly fat.

Your emotional and mental health is also very important and should not be neglected. Be sure to check and manage your stress levels so that your body can function properly.

We want you to remain healthy as you exercise to lose belly fat in one week.


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