7 Exercises to Burn Hanging Belly Fat for Women that are Strong

Understanding how to burn belly fats

Excess belly fat can be a common concern for many women, as it not only affects one's appearance but also poses potential health risks. While spot reduction is not possible, engaging in regular strength exercises can help tone and strengthen the abdominal muscles, contributing to the reduction of hanging belly fat. In this article, we will explore seven effective strength exercises specifically designed for women to target and melt away that stubborn belly fat. These exercises can be performed at home or at the gym, requiring little to no equipment. By incorporating these exercises into your fitness routine, you can work towards a stronger core and a flatter stomach.

1. Plank Variations

Planks are a fantastic exercise to engage the entire core, including the abdominal muscles, obliques, and lower back. They help improve posture, stability, and overall core strength. Here, we will discuss three plank variations to effectively target the hanging belly fat.

• Standard Plank: Begin in a push-up position with your forearms on the ground, shoulder-width apart. Keep your body straight from head to toe, engaging your core and holding the position for as long as possible.

• Side Plank: Lie on your side with your legs extended and stacked on top of each other. Lift your body using your forearm, creating a straight line from head to toe. Hold the position on each side for a designated time.

• Plank Knee Tucks: Start in a standard plank position. Bring one knee toward your chest, engaging your abs, and then alternate legs. Repeat for a set number of repetitions.

2. Russian Twists

Russian twists target the oblique muscles, which play a crucial role in achieving a well-defined waistline. This exercise helps strengthen the side abdominal and improve overall core stability.

• Sit on the floor with your knees bent and feet flat on the ground. Lean back slightly and lift your feet off the floor, creating a V-shape with your torso and thighs.

• Hold your hands together or clasp them in front of your chest. Twist your torso to one side, bringing your hands close to the floor. Return to the center and twist to the other side. Repeat for a designated number of repetitions.

3. Bicycle Crunches

Bicycle crunches are an effective exercise to target the rectus abdominis, also known as the "six-pack" muscles. They engage both the upper and lower abs, helping to melt away hanging belly fat.

• Lie flat on your back with your hands behind your head and your knees bent.

• Lift your head, shoulders, and upper back off the ground. Simultaneously, bring your right elbow toward your left knee while extending your right leg straight.

• Alternate sides, bringing your left elbow toward your right knee while extending your left leg straight. Continue cycling through the motion for a set number of repetitions.

4. Deadlifts

Deadlifts are a compound exercise that primarily targets the posterior chain, including the lower back, glutes, and hamstrings. They also engage the core muscles, promoting overall strength and stability.

• Stand with your feet hip-width apart and a barbell or dumbbells in front of you.

• Hinge at the hips, bending your knees slightly, and grasp the weight with an overhand or mixed grip.

• Keeping your back straight, drive through your heels, and lift the weight by extending your hips and knees.

• Slowly lower the weight back down, maintaining proper form. Repeat for a designated number of repetitions.

5. Mountain Climbers

Mountain climbers are a dynamic exercise that elevates the heart rate while engaging the core muscles, including the rectus abdominis and obliques. They are highly effective for burning calories and reducing overall body fat.

• Start in a high plank position with your hands directly under your shoulders and your body in a straight line.

• Engage your core and bring one knee toward your chest, then quickly switch legs, simulating a running motion.

• Continue alternating legs in a fluid and controlled manner for a set number of repetitions or a specified time.

6. Kettlebell Swings

Kettlebell swings are a powerful full-body exercise that targets the hips, glutes, and core muscles. This exercise not only helps to strengthen the abdominal muscles but also enhances cardiovascular endurance and overall fat burning.

• Stand with your feet slightly wider than shoulder-width apart, holding a kettlebell with both hands in front of you.

• Hinge at the hips, keeping your back straight and your knees slightly bent. Swing the kettlebell back between your legs.

• Drive through your hips and explosively swing the kettlebell forward, aiming for chest height. Engage your core and squeeze your glutes at the top of the movement.

• Allow the kettlebell to swing back down between your legs and repeat the motion for a designated number of repetitions.

7. Standing Side Crunches

Standing side crunches are an effective exercise to target the oblique muscles and strengthen the entire core. This exercise can be performed without any equipment and is particularly useful for those looking to reduce hanging belly fat.

• Stand with your feet shoulder-width apart and your hands lightly touching the sides of your head.

• Lift one knee towards your elbow on the same side, while simultaneously crunching your upper body towards the knee.

• Slowly return to the starting position and repeat the movement on the opposite side. Alternate sides for a designated number of repetitions.

Incorporating these seven strength exercises into your fitness routine can contribute to the reduction of hanging belly fat and the overall toning of the abdominal muscles. Remember, spot reduction is not possible, and a comprehensive approach involving regular exercise, a balanced diet, and overall lifestyle changes is essential for achieving desired results. Consult with a healthcare professional or a certified fitness trainer before starting any new exercise regimen, especially if you have pre-existing health conditions. Stay consistent, be patient, and enjoy the journey towards a stronger core and a more confident you.