Losing belly fat at home as a beginner can be achieved by combining full-body workouts, cardio, and specific abdominal exercises. The key is consistency, good nutrition, and focusing on moves that engage multiple muscle groups. Here are some beginner-friendly exercises you can do at home, without equipment, to help burn belly fat:
- Planks: Hold your body in a straight line from head to heels, supporting yourself on your forearms and toes. Aim for 30-60 seconds per set[2].
- Bicycle Crunches: Lie on your back, bring knees up, and alternate touching opposite elbows to knees. This targets both upper and lower abs[2].
- Leg Lifts: Lie flat on your back and lift both legs up and down slowly. Keep your lower back pressed to the floor[2].
- Mountain Climbers: From a plank position, alternate driving your knees toward your chest quickly. This is a great core move that also works as cardio[2].
- Standing Ab Kicks: Stand tall and alternate kicking each leg forward while reaching the opposite hand toward your foot. Engages your abs and improves balance[5].
- Spinal Twists: Stand with feet hip-width apart, twist your upper body side to side to work your obliques and core stability[4].
- Standing to Floor Walkouts: From a standing position, bend down, walk your hands out to a plank, then walk back and stand up. Works your core, arms, and legs[5].
- Lying Oblique Crunches: Lie on your side and crunch up, targeting your side abs[5].
- Dead Bugs: Lie on your back with arms extended, move opposite arm and leg away from your body while keeping your lower back flat on the floor[3].
For best results, combine these exercises into a circuit, performing each for 30-60 seconds, and repeat the circuit 2-3 times. Pair your workouts with a healthy, calorie-controlled diet, as sustainable fat loss requires being in a caloric deficit[1]. Remember: there is no true spot reduction, so overall fat loss through cardio and strength training is necessary. Aim to stay active consistently and increase workout intensity over time as you build strength.