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Exercises to Reduce Belly Fat for Females

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Exercises to Reduce Belly Fat for Females

3 min read


Females often gain weight in the belly and hip areas due to busy schedules and lack of self-care, leading to fat accumulation in different body regions.

Medically reviewed by

Dr. Sneha Kannan

Published At July 12, 2019
Reviewed AtAugust 1, 2023


Owing to a sedentary lifestyle and unhealthy eating habits these days, many individuals are becoming grossly overweight. Females especially gain a lot of weight in their belly region and around the hip area. Majority of females these days hardly get time for themselves because of managing work inside as well as outside their houses and hence they develop fat around various areas of their body. We women should take care of our bodies as this is the only place that we have to actually live in forever.

We all want to look like our favorite celebrity and have a flat belly. Is it not? So, never delay exercising or working out as “TOMORROW NEVER COMES.” Some women might feel that it is tough for them to go for a walk due to the rains. In such cases, we can perform basic exercises at home to stay healthy and fit.

What Are the Specific Exercises to Reduce Belly Fat For Females?

1) Crunches:


Crunches are one of the most famous belly fat exercise that females can perform at home. There is no need to join a gym to perform crunches. According to many research studies, it has been observed that individuals performing at least 10 sets of crunches per day at a beginner level saw tremendous belly fat reduction levels in three months along with following a balanced diet. Being consistent led to fat loss around the hips and belly region in many individuals, especially females. To perform crunches, follow the steps as mentioned below.

  • Lie down flat on the ground with your hands placed behind your head and your knee bent with your feet lying flat on the ground.
  • As you lift your upper torso region, inhale deeply and as you move back towards the ground, exhale deeply.
  • Repeat at least ten sets of crunches per day, and as you will feel that your stamina, endurance, and flexibility is built. You can increase the number of sets slowly and gradually.

Always remember that whenever you are on a weight loss journey, you might get tempted to have foods that are high in sugar and you might get tempted to have foods that are not good for your health. But you must have a strong will power to overcome these temptations. Imagine yourself being healthy, fit, and having a flat belly in a couple of months and stay motivated. You can even stick a picture of your favorite celebrity next to your hall or room or the place that you frequently visit at your home to stay motivated to achieve your target. Tell your mind that “EVERYTHING IS POSSIBLE, AND I CAN DO IT.”

2) Bicycle Exercise:

Bicycle exercise

The bicycle exercise is another belly fat reduction exercise. It helps in tightening and toning of your abdominal muscles. If you do not have a bicycle to perform these exercises, you need not worry. You can perform these exercises at home without needing or purchasing any kind of equipment. To perform this exercise, follow the steps as mentioned below.

  • Lie flat on the ground with both the hands placed on your head similar to what you do for performing crunches.
  • Now lift your legs up high from the ground, bend it slightly, and start paddling.
  • Do at least 10 sets per day if you are a beginner. Do it religiously every day to see a fall in your belly fat percentage level. Remember that when you are paddling, do not let your legs touch the ground.

3) Forearm Plank:

Forearm plank

Plank is another kind of belly fat reduction exercise. It helps to increase the overall strength of the body by strengthening the core muscles of your body, especially the abdominal muscles. Following are the steps to perform the forearm plank.

  • Lie down facing the ground with the weight on the elbows touching the ground parallel to your shoulder length.
  • Tighten your abdominal muscles. Look straight. Your toes should carry the weight of your body while you lift your body up.
  • Experienced individuals can hold their body for at least sixty seconds, but beginners can begin by fifteen seconds.

The benefits of performing the forearm plank daily are not only for the reduction in total body fat percentage level but it helps to decrease the levels of cortisol in the body thereby helping an individual to lead a stress-free life.

4) Captain's Chair:

Captain's chair

This is another belly flattening and body toning exercise that can be done at home itself. To perform this exercise follow the steps as mentioned below.

  • Sit erect on a chair with your hands at the sides of the chair and inhale deeply.
  • Bend your knees and lift your knees closely towards your chest and exhale all the air out. Again when you keep your feet towards the ground inhale deeply.

This exercise improves your sitting posture and also helps to tone your body. Perform this exercise daily to see your belly fat levels dropping drastically.

5) HIIT Sprint:

HIIT sprint

This is a fantastic cardio exercise that not only targets the belly fat but also tones your body overall. To perform HIIT sprint, follow the steps as mentioned below.

  • Jog slowly at the rate of 6 mph for about a minute.
  • Now begin a quick sprint at the rate of 12 mph for about fifteen seconds only.
  • Now again start jogging at the rate of 6 mph per minute.

Repeat these episodes of jogging and running for at least five minutes daily. Believe me, your cardiovascular fitness levels will improve.

I hope you really loved reading this article on belly fat exercises for females and would definitely implement these exercises in your daily schedule.


Frequently Asked Questions


Which Exercises Can Burn the Most Amount of Stomach Fat?

Some of the top exercises to burn persistent belly fat is as follows:
- Aerobic Exercises: Walking, running, biking, rowing, swimming, and cycling.
- High-Intensity Interval Training (HIIT): Jumping jacks, burpees, push-ups, jump squats, and high knees.
- Abdominal Exercises: 60-second planks, bicycle crunches, abdominal crunches, and leg lifts.
- Weight and Resistance Training: Bicep curls, lunges, squats, and tricep kickbacks.


What Can Girls Do to Lose Belly Fat at Home?

Some of the ways that can be implemented to lose belly fat at home include:
- Plenty of soluble fiber intake.
- Avoid trans fats.
- Avoid excess alcohol.
- Consume a high-protein diet.
- Reduce stress levels.
- Avoid sugary items.
- Cardio training.
- Cut back on refined carbs.
- Weight and resistance training.
- Avoid sugary drinks.


What Can Women Do to Slim Their Stomachs Quickly?

Losing belly fat is a long journey, not a short-term destination. Women undergo massive hormonal changes throughout their lifetimes, making the process all the more challenging. Apart from pharmacotherapeutic hormonal correction, diet modifications, lifestyle modulation, and extensive exercises can help in the belly fat loss journey.


What Can Beginners at Home Do to Lose Belly Fat?

Apart from inculcating healthy behaviors and dietary and lifestyle changes, certain exercises can be practiced at home to meet belly fat-loss goals. These exercises include butterfly crunch, plank, side-to-side, and leg swings. Additionally, beginners may include flutter kicks, bicycle crunches, mountain climbers, heel touch, Russian twists, and burpees..


What Can Be Done to Burn Fat When Asleep?

It is possible to lose body fat even while sleeping. To achieve that, one must fulfill certain prerequisites. These include:
- Drink a casein shake.
- Sleep more.
- Consume cottage cheese before bedtime.
- Resistance training.
- Small meals at regular intervals instead of large meals.


Which Fruits help flatten the Belly?

The belly fat loss journey is not just exercising; this also includes certain dietary inclusions and exclusions. For example, fruit inclusion in diets can also facilitate fat loss. The list of fruits includes apples, tomatoes, guavas, strawberries, and kiwis. Additionally, green leafy vegetables with double fiber contents help with the journey.


What Is the Cause of Belly Fat Accumulation in Females?

Belly fat refers to the fat around the abdomen consisting of two types of fats-visceral and subcutaneous. The causes of fat accumulation in females include:
- Poor diet.
- Alcohol consumption and smoking.
- Lack of exercise.
- Stress.
- Genetics.
- Inadequate sleep.
- Age and menopause.
- Gut microbial imbalance.
- Postpartum weight gain.


Which Five Food Items Help Burn Belly Fat?

Some of the food items that can help burn belly fat include:
- Beans.
- Salmon.
- Yogurt.
- Red bell peppers.
- Edamame.


Can Walking Help Burn Belly Fat?

Walking is a moderate-intensity exercise that can be incorporated easily into the routine. Walking not only helps in losing weight and belly fat but also provides other excellent health benefits like decreased risk of diseases like cardiovascular and mental health disorders. On average, walking a mile burns about 100 calories.


Which Is the Best Sleeping Position for Weight Loss?

It is not advisable to sleep on the belly as it does not cause belly fat loss but causes breathing problems and slows food digestion, fat accumulation, and lower back muscle strain. Lying on the stomach overloads the joints, thoracic, and cervical systems. Additionally, belly sleeping can cause cortisol secretion, which facilitates fat accumulation. It is advisable to sleep on the side as it helps lose weight by preventing swelling in the lower appendages and facilitates good digestion. However, the side must be changed to prevent over-stressing the arms. Not only position but certain pre-sleep routines can also further help with weight loss.


What Is the Pre-sleep Routine to Lose Belly Fat?

Certain pre-sleep routines can help lose belly fat even while sleeping. These include:
- Sip non-caffeinated tea.
- Eat tryptophan-rich food.
- Eat cottage cheese.
- Create a routine and follow it stringently.
- Strict kitchen hours.
- Resistance training.
- Relaxing before drifting to sleep.
- Leave the bed for 20 minutes if unable to sleep.
- Consume a protein shake.
- Bodyweight exercises.
- Late-night cardio.
- Adjust the thermostat to 66 degrees Fahrenheit.
- Pre-sleep shower.
- Crunches.
- Eat some carbs.
- Hide screen devices,
- Breathing exercises.
- Small, steady meals throughout the day.


What Is the Reason for Not Losing Belly Fat?

Some of the reasons for the persistent retention of belly fat are:
- One is into the wrong kind of food.
- One is too much into food.
- Smoking and alcohol habits.
- Too much stress.
- Not exercising enough.
- Practicing the wrong kind of exercises.
- Beer consumption.
- Sports, fizzy, and energy drinks consumption.
- Inadequate hydration.
- Genetic predisposition.
- Inadequate sleep.
Quadros Krystel Godfrey Lavina
Quadros Krystel Godfrey Lavina


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