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Categories: Weight loss

10 Easy Home Exercises To Lose Belly Stomach Very Quickly

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lbobvalla

Table of Contents

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Today, I’m showing you 10 easy exercises to lose belly fat in record time!

With these exercises, you will strengthen and tone all your muscles.

You can do them anywhere, anytime, and WITHOUT hardware!

In addition, this routine is suitable for all levels: beginner, intermediate and advanced.

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The first 10 exercises are for those who are just starting, but you have 30 in total!

Ready to build your body easily and WITHOUT any equipment at home?

So, make some room in the living room and get ready to sweat. Here we go ! Watch these exercises in pictures:

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BEGINNER LEVEL

These top 10 bodyweight strength training exercises are for beginners.

They have been selected specifically because they allow you to work all the muscles of the body.

They are effective for both men and women …

… but also whether you want to lose belly fat after 40, 50, or even 60!

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How quickly will you lose belly fat permanently?

If you follow these 10 exercises daily, in just 2 weeks you will see great results.

With these tips, goodbye to beads and love handles for this summer!

How to do the beginner level exercises

  • For each exercise, do 2 sets of 10 to 15 repetitions.
  • Take a 1-minute break between each exercise.

In all, the program (2 sets of exercises) takes about 15 minutes.

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A great starting point for beginners!

Exercise 1: the bridge

Also called “small bridge” or “pelvis lift”, this exercise calls on the back muscles, but also the muscles of the center of the body.

This muscle chain includes the muscles of the abdominal strap, lower back, and flexor muscles of the hips.

A perfect exercise to warm up.

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How to make a bridge

  1. Lie on your back. The knees are bent, the feet flat on the ground, and the arms extended at the sides of the body.
  2. Lift your hips, supporting yourself on your feet, until your thighs and back form a straight line. Be sure to contract the muscles in the center of the body.

  3. Hold this position for a second, also contracting the buttocks muscles at the end of the movement.

  4. Slowly return to the starting position and repeat the movement.

Exercise 2: chair squats

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The squat strengthens the muscles of the legs and also the muscles of the center of the body.

This exercise will strengthen the stability of the center of the body and improve your daily balance.

As a first step, to fully control the movement of the exercise, use a chair to do your squats.

How to do a chair squat

  1. Stand in front of a chair. The feet are hip or shoulder-width apart. The toes are turned slightly outward.
  2. Bend your knees and lower your hips, until your buttocks touch the seat of the chair. At the same time, extend your arms forward.
  3. Keep your feet firmly planted and use the strength of your legs to return to the starting position.

Exercise 3: push-ups on the knees

Doing push-ups on the knees halves the weight of the upper body on the arms.

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Thus, beginners can strengthen their muscles enough before moving on to regular push-ups.

How to do a knee push-up

  1. Get down on your knees on the floor. Place your hands in front of you on the floor, about shoulder-width apart. The fingers are turned forward.
  2. Bend your elbows to lower your chest to the floor. The elbows are turned slightly back. Be sure to keep your upper body, hips, and legs aligned throughout the exercise.
  3. Use the strength of your arms to push up and return to the starting position.

Exercise 4: lunges in place

The lunge in place targets the thigh muscles (quadriceps and hamstrings) as well as the gluteal muscles.

How to make a lunge on the spot

  1. Take a big step forward with the right leg, with the foot flat on the ground. Keep the left leg behind you, on the tip of your foot.
  1. Bend your knees, keeping your upper body straight, until your front leg forms a 90 ° angle.
  2. Return to the starting position, resting on the front leg.

Do 10 to 15 reps with the right leg forward, then switch sides.

Exercise 5: plank + downward dog transition

Who Said You Need Dumbbells To Build Your Shoulders?

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This exercise helps in particular to strengthen the muscles of the upper body, especially the shoulders.

How to do aboard + downward dog

  1. Get into plank position with arms straight, shoulders above hands, and feet hip-width apart.
  2. Supporting your hands and feet, lift your hips to slowly come into the downward dog position. Be sure to contract the muscles in the center of the body.
  3. At the end of the movement, your body should form a triangle, with the gaze towards the feet (not towards the hands). Remember to keep your neck relaxed.
  4. Hold this position for a second, then slowly return to the plank position. Repeat the movements.

Exercise 6: straight leg extension

An exercise that targets the gluteal muscle area.

How to do a straight leg extension

  1. Get on all fours. The hands are placed on the floor, aligned under the shoulders and the knees under the hips.
  2. Keeping your back straight, lift your right foot and extend your right leg as far behind you as possible.
  3. During the entire movement, keep the foot bent, with the toes pointing towards the floor. Also, be sure to keep your hips aligned with the floor. Contract your glute muscles as you extend your leg backward.
  4. Return to the starting position. Do 10 to 15 reps with the right leg, then switch sides.

Exercise 7: the dog-bird

The movements in this exercise strengthen all the muscles in the body and require balance and coordination.

In addition, the dog-bird adapts easily to all levels.

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The beginner variant is done from a crawl position.

How to make a dog-bird

  1. Get on all fours and keep your back straight. The hands are placed under the shoulders, and the knees are aligned with the hips.
  2. In one motion, extend your left arm straight out in front of you and your right leg as far back as possible.
  3. Hold this position for two seconds, contracting the muscles in the center of the body. Throughout the exercise, be sure to keep your hips flush with the floor.
  4. Return to the starting position. Repeat the movement on the opposite side, with the right arm and left leg.

Exercise 8: forearm plank

The plank is a complete exercise that requires strength and balance.

All the variations of the plank make you work the muscles in the center of the body intensively.

How to do a forearm plank

  1. Get into a plank position, with forearms on the floor and elbows aligned below shoulders. Your body should form a straight line from head to toe.
  2. Hold this position for 30 seconds to 1 minute. Be careful not to drop the glutes and hips, to avoid hollowing out the back.

Exercise 9: side leg lift

Few people think of strengthening the flexor muscles of the hips.

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Still, it’s essential to work those muscles before it’s too late.

This is especially important if you work in a seated position all day.

You can easily compensate for this problem by performing movements that target the hips.

How to do a side leg lift

  1. Lie on your left side, with your legs straight and feet together.
  2. Raise your right leg towards the ceiling, without moving the rest of the body. During the movement, be careful not to open your hips.
  3. Return to the starting position. Do 10 to 15 repetitions with the right leg, then repeat the exercise on the opposite side.

Exercise 10: bicycle crunches

Almost all of the exercises on this list work the muscle chain of the muscles in the center of the body.

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But the bicycle crunch mainly targets the abdominal muscles. What can’t hurt you …

How to do bicycle crunches

  1. Lie down on your back with your hands behind your head. Raise your legs and bend your knees 90 °.
  2. Straighten your right leg, keeping it parallel to the floor. At the same time, rotate your upper body and touch your left knee with the right elbow.
  3. Slowly return to the starting position. Now straighten your left leg and touch your right knee with the left elbow.
  4. Do 10 to 15 repetitions of this exercise.

INTERMEDIATE LEVEL

Have you already learned and mastered all the exercises at the beginner level?

Congratulations, that means you are ready to move on to the 10 Intermediate Level Exercises.

How to do the intermediate level exercises

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  • For each exercise, do 2 sets of 10 to 15 repetitions.
  • Take a 1-minute break between each exercise.

To increase the difficulty level, try doing your sets against the clock.

Instead of doing a set number of reps, you should do as many as possible for a set amount of time.

For example, try to do as many repetitions as possible for 1 minute, for each exercise.

Continue in this manner and complete 2 sets of the entire 10 exercise program.

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This will allow you to compete with yourself.

The idea is to try and do 1 or 2 more repetitions each time you do the program.

Exercise 11: the bridge on one leg

The single-leg bridge is the more difficult version of the classic bridge or “small bridge”.

And of course, doing a single-leg exercise further strains and strengthens the target muscles.

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To do this exercise, follow the steps of the classic bridge.

But this time, to increase the difficulty level, you have to lift one foot while keeping the knee bent.

How to make a bridge on one leg

  1. Lie on your back. The knees are bent, the feet flat on the ground, and the arms extended at the sides of the body.
  2. Lift the right foot a few inches off the ground, while keeping the knee bent.
  3. Support yourself on the foot that remains on the ground and lift the pelvis horizontally.
  4. Hold this position for a second, also contracting the buttocks muscles at the end of the movement. Make sure the hips stay centered and do not tip to the side during the entire exercise.
  5. Slowly return to the starting position and repeat the exercise with the opposite leg.

Exercise 12: classic squats

Do the same movement as the chair version of the squat.

But this time, WITHOUT the chair.

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Taking off the chair will allow you to master the classic version of the squat, only with your body weight.

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How to do a classic squat

  1. Get into a standing position. The feet are hip or shoulder-width apart. The toes are turned slightly outward.
  2. Bend your knees and lower your glutes as low as possible. At the same time, extend your arms forward.
  3. Keep your feet firmly planted and use the strength of your legs to return to the starting position.

Exercise 13: classic pump

The classic push-up is harder than the knee-length version.

How to do a classic push-up

  1. Get into plank position. The hands are on the floor, below the shoulders with the fingers facing forward.
  2. Bend your elbows to lower your chest to the floor. The elbows are turned slightly backward and 45 ° outwards.
  3. Use arm strength to push up and return to starting position.

Be sure to keep your upper body, hips, and legs aligned when going down and up.

Exercise 14: front lunges

With this version of the lunge, you have to step forward instead of standing still.

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This adds more difficulty to the exercise: stability, mobility, and balance.

The more your steps will be spaced, the more the muscles of the glutes will be solicited.

How to do a front lunge

  1. Get into a standing position with your feet shoulder-width apart.
  2. Take a big step forward with the right leg. Bend your knees, keeping your upper body straight, until your front leg forms a 90 ° angle.
  3. Return to the starting position, resting on the front leg.
  4. Repeat the movement on the opposite side, with the left leg forward.

Exercise 15: push-ups

With this variation, you do your push-ups in the upside-down dog position.

The exercise primarily works the shoulders and triceps, as all movement is in the arms.

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Thus, be sure to contract the muscles of the rest of the body without changing position.

How to do a toe push-up

  1. Get into a downward dog position. Your body forms a triangle, with all of your weight on the toes and palms of your hand.
  2. Bend your elbows to bring your head down to the floor. Keep your spine straight and look towards your legs (not your hands).
  3. Support your hands to straighten your upper body and return to the starting position.

Exercise 16: squat + kneeling position transition

This version of the squat increases the time under tension of the exercise.

Tension time is the amount of time your muscle is under tension during exercise.

Thus, this squat allows targeting the muscles of the legs and glutes throughout the exercise, which considerably increases the effort.

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How to do a kneeling squat

  1. Get into a squat position, with your knees bent and hips lowered. For this exercise, you will never be in a standing position.
  2. Get into a kneeling position, putting one knee on the floor at a time.
  3. Use leg strength to lift one foot at a time and return to the starting position, squat with knees bent.
  4. Repeat the movement as quickly as possible, taking care to respect the positions of the exercise.

Exercise 17: “Superman” lumbar extension

This exercise primarily works the muscles of the lower back and the entire back of the body.

Do the movements as slowly as possible to increase the tension time of the exercise.

How to make a “Superman” expansion

  1. Lie on your stomach, with your arms and legs outstretched to form a straight line.
  2. Simultaneously lift your arms and legs to lift them off the ground as high as possible. Be sure to contract the muscles of the center of the body and back, and keep the neck relaxed.
  3. At the end of the movement, hold the position for one second.
  4. Lower arms and legs to slowly return to starting position.

Again: don’t try to perform these movements too quickly. Better to do them slowly and in a controlled manner.

Exercise 18: plank with leg lift

In this version of the plank, you have to lift one leg.

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This increases the effort of the muscles in the center of the body to keep your body in balance.

How to do a plank with a leg lift

  1. Get into a plank position, with shoulders above your hands and feet hip-width apart.
  2. Raise your right leg, and hold this position for 5 seconds.
  3. Slowly lower your right leg back to the floor.
  4. Repeat the movement with the left leg.

Exercise 19: side plank on the knee with leg lift

To do this variation of the plank, you start in a sideways position, on one knee.

With each leg lift, you should put your full body weight on one knee and one elbow.

The movements in this exercise put more strain on the muscles in the center of the body and also strengthen the upper part of the body.

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How to do a side plank on the knee with leg lift

  1. Get into a side plank position. You are in a lying position on your right side, supporting yourself on the right forearm and the right knee.
  2. By contracting the muscles in the center of the body, you lift your hips off the ground, stabilizing your upper body in a straight line.
  3. Raise the left leg towards the ceiling to open the pelvis. Hold this position for a second.
  4. Lower the left leg slowly to return to the starting position.

Do 10 to 15 reps with the right leg, then repeat the movement on the opposite side.

Exercise 20: the dead bug

Engage the deep core muscles with the dead bug exercise, also known as the “dead bug” exercise.

How to make a dead bug

  1. Lie on your back. The arms are extended towards the ceiling and the legs are raised and bent at 90 °.
  2. In one motion, extend your right arm above your head and your left leg, without hollowing out your lower back.
  3. Raise your leg and arm to the starting position.
  4. Do the same movement on the opposite side, with the left arm and the right leg.

ADVANCED LEVEL

Ready to take it to the next level?

If the intermediate level sets have become a breeze for you, try the advanced level exercises.

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Exercise 21: the straight leg bridge

To increase the difficulty of the bridge on one leg, extend the leg.

How to make a straight leg bridge

  1. Lie on your back. The knees are bent, the feet flat on the ground, and the arms extended at the sides of the body.
  2. Lift and straighten your right leg as high as possible. Keep the right foot in a bent position throughout the exercise.
  3. Support yourself on the foot that remains on the ground to raise the pelvis horizontally. Be sure to contract the muscles in the center of the body.
  4. Hold this position for a second, also contracting the buttocks muscles at the end of the movement.
  5. Slowly return to the starting position and repeat the exercise on the opposite side, with the left leg.

Do the same number of repetitions on each side.

Exercise 22: squat arms straight above the head

Instead of straightening your arms out in front of you like with a regular squat, extend them overhead.

This will increase your upper body range of motion while strengthening your balance and lower body muscles.

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How to do a straight arm overhead squat

  1. Get into a standing position and extend your arms towards the ceiling. The feet are hip-width apart with the toes turned slightly outward.
  2. Bend your knees and lower your glutes as low as possible.
  3. Keep your feet firmly planted and use the strength of your legs to return to the starting position.

Exercise 23: push-ups on one leg

With this version of the push-up, you have to elevate one leg as you make your descents and ascents.

This increases the difficulty of the exercise, as the three limbs left on the ground must carry more weight.

How to do a push-up on one leg

  1. Get into plank position. The hands are on the floor, below the shoulders, and with the fingers facing forward.
  2. Elevate the right leg a few inches.
  3. Bend your elbows to lower your chest to the floor. The elbows are turned slightly backward and 45 ° outwards.
  4. Use arm strength to push up and return to starting position. Make sure you keep your upper body, hips, and leg on the ground aligned during your descent and ascent.

Repeat on the opposite side, lifting the left leg. Do the same number of repetitions on each side.

Exercise 24: alternate lunges jumped

To increase the difficulty of your front lunges, jump on each climb.

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Exercises with jumps are part of plyometric training.

This type of exercise requires maximum muscle effort for a short period.

Because they work the power and explosiveness of the muscles, you will quickly feel the effort!

This variation is very difficult, so don’t be discouraged if you need the time to get to several reps in a row.

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How to do alternate jump lunges

  1. Get into a standing position with your feet shoulder-width apart.
  2. Take a big step forward with the right leg. Bend your knees, keeping your upper body straight, until your front leg forms a 90 ° angle.
  3. Lower a little more to the ground to gain momentum, and jump, changing legs to land in a lunge position, this time with the left foot forward. Remember to control your cushioning during the descent.
  4. Repeat the movement in reverse, with the left foot forward.

Exercise 25: raised toe push-ups

Place your feet on an elevated surface, such as a bench or step, to increase the difficulty of push-ups.

The higher the surface, the more difficult the exercise becomes.

If this is your first time doing this exercise, place a pillow under your head, just in case!

How to do a raised toe pump

  1. Place your legs on a stair step, bench, or the edge of a chair.
  2. Get into the downward dog position. Your body forms a triangle, with all of your weight on the toes and palms of your hand.
  3. Bend your elbows to bring your head down to the floor. Keep your spine straight and look towards your legs (not your hands).
  4. Support your hands to return to the starting position.

Exercise 26: kneeling squat with a jump

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This exercise is a variation of the squat + kneeling position transition.

Except for this time, instead of lifting one foot at a time, you need to perform a jump to return to a squat position.

To perform this movement takes a lot of power and energy.

How to do a kneeling squat with a jump

  1. Get into a squat position, with your knees bent and hips lowered. For this exercise, too, you will never be in a standing position.
  2. Get into a kneeling position, putting one knee on the floor at a time.
  3. Use leg strength to jump in the air and land smoothly on your feet in the starting position, squat with knees bent. If necessary, lower the pelvis a little more towards the ground to gain momentum.
  4. Repeat the movement as quickly as possible, taking care to respect the positions of the exercise.

Exercise 27: advanced dog-bird

With this variation of the dog-bird, instead of getting on all fours, you start from a plank position with outstretched arms.

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As you will see, this small change will dramatically intensify the exercise.

As with all movements in advanced level exercises, always keep your spine straight.

How to make an advanced dog-bird

  1. Get into a plank position with arms straight, shoulders above hands, and feet hip-width apart.
  2. In one motion, lift and straighten your right arm and left leg to enter the dog-bird position.
  3. Hold this position for two seconds. Make sure you keep your back straight and contract the muscles in the center of your body.
  4. Return to the starting position. Do the same movement on the opposite side, with the left arm and the right leg.

Exercise 28: plank with arm or leg extension

To take the plank exercise up a notch, just lift one arm or one leg.

Know that lifting one leg is more difficult than lifting an arm. So it’s up to you to see which variant suits you best.

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How to do a plank with an arm or leg extension

  1. Get into a plank position, supporting yourself on your forearms. The legs are straight, with the feet resting on the toes. The legs and upper body are well aligned.
  2. Raise and extend one arm (or one leg).
  3. Hold this position for as long as possible. Be careful not to drop the glutes and hips, to avoid hollowing out the back.
  4. Return to the starting position and repeat the movement on the opposite side, with the other arm (or leg).

Exercise 29: side plank with leg lift

Instead of starting on one knee, the starting position is a side plank on one forearm and one foot.

This is the most complete version of the side plank, as it works all the muscles in the body with each leg lift.

How to do a side plank with a leg lift

  1. Get into a side plank position. You are in a lying position on your right side, leaning on the right forearm.
  2. By contracting the muscles in the center of the body, you lift your hips off the ground, stabilizing the body in a straight line.
  3. Raise the left leg towards the ceiling to open the pelvis. Hold this position for a second.
  4. Lower the left leg slowly to return to the starting position.

Do 10 to 15 repetitions, then do the same exercise on the opposite side, lifting the right leg.

Exercise 30: hollow + jackknife transition

Ready to sweat? Here you have to contract your abs throughout the exercise.

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The hollow position is an isometric exercise for building and strengthening the core muscles of the body. It is also called “banana exercise”.

In gymnastics, the jackknife is a position where the body is bent at the hips, with the legs extended. It is also called “pike position”.

How to make the hollow + jackknife transition

  1. Get into a hollow position: lie on your back, with your legs and arms outstretched.
  2. Simultaneously raise your legs and arms a few inches. Contract your abs to keep this position.
  3. Get into the jackknife position: lift your arms and legs to the ceiling, bending your hips.
  4. Slowly return to the hollow position and repeat the movement.

Conclusion

So, ready to spice up your workouts at home?

Bodyweight exercises are a good way to vary your workout, regardless of your level of fitness.

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First, try out the exercises at the beginner level.

And, within a few months, I’m sure you will already be perfecting the advanced level movements.

Good training!

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Published by
lbobvalla
Tags: fitness slimming weight loss

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