How to Lose Belly Fat for Men – Exercises and Tips for Weight Loss

Get Rid Of Your Muffin Top With These Home-Based Exercises for Men!

Abdominal fat looks unsightly and ruins one’s overall personality opening the door to diseases.

One may have stubborn belly fat because they consume more calories than they burn. It might be due to busy life, eating disorders, or mental health problems. Sometimes genes also cause someone to become obese.

Whatever the reason, one should toil to slay additional belly fat and become healthy.

Numerous ways to reduce fat around the stomach and waist include dancing, running, cycling, swimming, and exercising.

However, this blog revolves around the finest exercises to lose belly fat for men. In addition, one will also comprehend workable tips to reduce body weight. So, let’s begin.

18 Top-Notch Exercises To Lose Belly Fat For Men

One thing that is essential to reduce belly fat is dedication. Without sincerity, you will not get closer to the fitness objectives. In other words, the fat loss voyage requires consistency and stubbornness not to give up.

Here are easy home-based exercises for men to perform.

1. Mountain climbers

This workout works on significant muscles, including the shoulders, abdomen, and chest. In other words, this exercise helps to reduce excess belly fat to look stunning.

How to perform this exercise at home? 

1. To begin this exercise, get into a high plank position. Make sure your palms and toes touch the mat.
2. Do not bend the arms and keep the hips in the air.
3. Tighten your core muscles and bring the right knee towards the right elbow keeping your left leg straight and your hips level.
4. Similarly, bring the left knee towards to left elbow while maintaining your form.

Tip: Do 10 times this exercise to reduce belly fat for males at home without equipment.

2. Running or walking

30 minutes of running are adequate to regulate blood pressure, lose belly fat, enhance physical stamina, improve bone density, and boost mental health.

However, some senior citizens can’t run due to muscle or bone injury risks. So, walking is one of the best exercises to lose belly fat after 50. Walking 6000 steps burns around 200 calories and trims the waistline.

Tip: Wear high-quality shoes while running or walking to avoid injuries.

3. Russian twists

One of the best ways to develop stability, strength, and balance is to do Russian Twists. This workout targets the side fat and makes the belly slim and slender.

How to perform this exercise? 

1. Sit on the floor with knees bent and position the upper body at 40 degrees to the ground.
2. Raise the lower legs together in the air to bring them parallel to the ground.
3. Hold the dumbbell with both hands and keep it closer to the stomach.
4. Twist and rotate the body towards the left as if you are trying to keep the dumbbell on the floor. But don’t release the dumbbell, though!
5. After that, rotate the body towards the right.

Tip: Do the right and left body twists fastly 10 times for the best results.

4. Zumba 

Moderate or high-intensity Zumba can burn around 900 calories in a day.

But what is Zumba? It is a Latin-inspired fitness dance characterized by choreographed motions. Zumba fanatics claim that this aerobic fitness workout is entertaining and energetic.

One can join a Zumba academy near their home or in the gym or take paid online lessons or free classes.

5. Crunches

Crunches are the best belly fat-burning exercises at home for males, as it helps to build abdominal muscles and enhances core strength.

How to perform this exercise at home? 

1. Lay down on your back on the floor with knees bent and soles touching the floor. The legs should not be wide open.
2. Keep both hands underneath your head.
3. Raise the head and the shoulders without lifting the upper back and moving the legs.
4. Bring the body back to the initial position. That’s one repetition.

Tip: Perform this exercise ten to fifteen times for the best results.

6. Skipping

Skipping rope helps in reducing abdominal fat, enhances cognitive abilities, improves bone density and flexibility, and eliminates the risk of cardiovascular ailments.

How to perform this exercise at home or the gym? 

1. Stand straight with one end of the skipping rope in the left hand and the other in the right hand.
2. Keep the arms slightly away from the sides of the stomach, and the rope should be behind the body.
3. Begin this exercise by jumping. While jumping, bring the rope forward from above the head to let it pass from under the feet toward its initial position. That’s one repetition.

Tip: Perform this exercise to reduce belly fat for a male at home ten to fifteen times.

7. Medicine ball slam

This cardio workout targets the upper body and the lower body muscles. Choose the medicine ball according to experience and weight.

How to perform this exercise at home?

1. Stand straight on the mat with legs open more than shoulder-width.
2. Hold a medicine ball with both hands and take it above the head.
3. Slam the ball on the floor hard. While slamming, bend the knees and lower the hips as if trying to sit on the invisible footrest. Don’t touch the hips with the floor. That’s one repetition.

Tip: Perform these home-based exercises for men to slay belly fat.

8. Treadmill running

Treadmill running burns abdominal fat and ensures that the unsightly fat doesn’t return to the body. In short, this workout renders long-term weight loss benefits.

How to perform this workout?

1. Set the treadmill incline between 1-2%. But don’t make it too steep.
2. Walk on the treadmill at 2-4mph, followed by jogging for a minute at 4-5 mph, and walk again for a minute. It is a warm-up activity.
3. After that, start running over five mph for fifteen to twenty minutes.

Tip: Never hold the handrail unless for safety reasons.

9. Jumping jacks

It is the top-notch exercise to reduce belly fat for males at home without equipment. Its benefits include fat loss, heart health, reduced resting heart rate, and super-fast metabolism.

How to perform this exercise at home?

1. Stand straight with legs closed and hands resting on the sides of the thighs.
2. Jump high while extending the legs wide open. At the same time, raise the arms above the head level.
3. Bring the legs and the arms back to their original position.

Tip: Perform this exercise ten times for the best results.

10. Kettlebell swing

This cardiorespiratory workout is perfect for developing power and stamina and burning calories. However, one should do this work out with utmost precision for the best results.

How to perform this exercise to lose belly fat for men?

1. Stand in the squat position with knees bent, hips lowered as if sitting on the imaginary chair, chin straight, and hands holding a kettlebell positioned below the hips.
2. Stand up using full force and bring to kettlebell at chest level.
3. Bring the body back to its earlier position.

Tip: Perform this exercise ten to fifteen times to lose abdominal fat.

11. Leg lifts 

Another best way to induce balance and stability to the core is through leg lifts. With a robust abdomen, there will be a naught risk of injuries. Plus, one loses stubborn and unappealing stomach fat.

How to perform this exercise?

1. Lay down on your back on the mat. The arms should rest near the sides of the thighs, and the palms should touch the mat.
2. Lift both legs so that they are perpendicular to the mat.
3. Bring the body back to its initial state.

Tip: Perform  10 times these exercises to lose belly fat for men for the best results.

12. Cycling

Cycling for 30 minutes daily boosts cardiovascular, mental, and bone health, reduce the risk of deadly ailments, improves balance and posture, and enhances muscular strength.

More precisely, cycling at a moderate speed can burn around 210 calories in 1/2 hour. It also helps lose fat faster relative to walking. So, buy a sturdy cycle and start this cardio activity for toning the body.

13. Standing core workout 

This is one of the best exercises to lose belly fat for men that increases abdominal, pelvic, and hip flexors stamina. One must have a dumbbell to perform this exercise.

How to perform this exercise?

1. Stand straight with legs slightly open and hands holding a dumbbell.
2. Raise the arms and the hands, having a piece of equipment, up to chest level.
3. Rotate the body towards the left. At the same time, the right leg and feet should also rotate towards the left. However, the left leg must stand still.
4. Do this step five times on the left and right sides each.

14. Dumbbell side bends

This workout defines your waistline and enhances core and back strength. You need two dumbbells to do this exercise.

How to perform this exercise to lose belly fat for men?

1. Stand straight with legs wide open and hands holding dumbbells. The hands should rest near the sides of the thighs.
2. Bend the body towards the right side as if trying to pick something from the invisible table. While bending, the dumbbell in the right hand should slide along the side of the right leg. Don’t bend the knees and rotate or tilt the upper body.
3. Perform the same step on the left side.

Tip: Do this exercise ten times (five times on each side).

15. Thrusters

Thrusters workout develops glutes, triceps, quadriceps, shoulders, core, and back muscles. One needs two dumbbells to perform these exercises to lose belly fat for men.

How to do this exercise at home or the gym? 

1. Stand straight with legs open up to shoulder-width. Hold the dumbbells in your hands and bring them closer to the shoulders for support.
2. Bend the knees and lower the hips as if trying to sit on the invisible chair. It is called a squat position.
3. Stand up and straighten the arms above the head level.
4. Bring the body back to its earlier position. That’s one repetition.

Tip: Engage the core and keep the head straight while performing this workout 10 times.

16. Plank 

The benefits of planks involve erect posture, enhanced balance, fast metabolism, better mental health, and a strong core. More particularly, this exercise raises the calorie-burning rate.

How to do this exercise at home? 

1. Lie on your stomach with your forearms resting on the floor. The palms should touch the ground.
2. Raise the pelvic and the hip area so that the upper body and the lower body are in a straight line.
3. The eyes should stare at the ground.
4. Remain in this position for ten to thirty seconds.

Tip: For best results, perform a plank for two minutes daily.

17. Scissors kicks

Hips, adductors, quadriceps, and core become stronger with scissors kicks. Plus, homemakers can do this exercise anywhere in their house, as it doesn’t need special equipment.

How to perform this exercise at home? 

1. Lie straight on the back with hands under the hips.
2. Raise the legs at a position 60 degrees to the ground.
3. Move the right leg on top of the left leg. At the same time, bring the left leg under the right leg while in the air. That’s one repetition.

Tip: Perform this exercise 10 times for the best results.

18. Reverse crunches

It is one of the beneficial workouts to develop abdominal muscles, as it targets the core region. In addition, if you have a strain on the neck, this workout will be the greatest ointment.

How to perform this exercise at home? 

1. Lie straight on the back and hands resting near the sides of the pelvic area.
2. Raise the legs to make the thighs perpendicular to the ground and the lower legs above the level of the back of the knees.
3. Lift the pelvic and the hip region by engaging the core. The lower back should be 20 degrees to the ground.
4. Bring the body back to its initial state.

Tip: Perform this exercise 10 times for a positive transformation.

Undoubtedly, these exercises help men and women lose belly fat rapidly. However, they should also keep a few things in mind to enhance the effectiveness of their workouts.

Keep reading further to know the best tips to lose abdominal fat.

5 Tips to Lose Belly Fat

Diet and lifestyle changes are equally essential to make the abdomen area fat-free.

Consuming processed or sugary beverages and expecting to lose body weight is stupidity. So, follow the below-penned tips to get the most out of your workouts.

1. Devour healthy diets

Abdominal muscles require a combo of low-calorie, unhealthy-fat-free, and protein-rich meals.

Fruits, veggies, nuts, and seeds like sunflower seeds, and pumpkin seeds are beneficial for reducing belly fat and building muscles. In addition, drinking 7 to 8 glasses of water daily help in enhancing metabolism and slaying calories.

2. Reduce stressors 

High stress drives men and women to consume more food which leads to abdominal fat.

The best ways to tackle or reduce stress include talk therapy, long hours of sleep, following a hobby, journaling, doodling, spending time with loved ones, following a healthy diet, and gulping vitamin supplements.

If that doesn’t work, consider mental health therapy. A health professional recommends stress-reducing medications to improve your mental health.

3. Keep tabs on testosterone

Testosterone is a male hormone responsible for fat distribution, regulating muscle mass and bone density, sexual well-being, and better mental health.

However, when testosterone levels drop, men are more likely to experience weight gain.

If you feel or notice symptoms like low libido, low sperm count, sleep problems, depression, or bone loss, consulting a doctor is the best option.

4. Keep tabs on your eating habits

Most people can’t lose weight because they can’t change their unhealthy eating habits. It may happen due to eating disorders (psychological conditions) such as bulimia nervosa, binge eating, or night eating syndrome.

One must consult a qualified health professional for proper diagnosis and treatment.

5. Be with like-minded individuals 

That famous quote, “As the company, so the behavior“, couldn’t be agreed more in this situation.

When you surround yourself with people on the same journey, the drive to lose weight becomes more robust than before.

On the other hand, if your friends push towards unhealthy eating habits, it’s time to change the friend circle.

At last, these tips will enhance the output of the workouts to ensure that a healthy weight remains the same in the long run.

Natural Supplement to Lose Belly Fat in Men

Supplements also play a significant role in emphasizing fat loss efforts in both men and women.

Here we’ve listed some of the natural additives that may enhance your efforts to cut belly fat more easily.

1: Probiotic Supplement

Good digestion is vital to losing excessive fat accumulation from the belly, and for that, your gut health is needed to be good.  In order to support your gut health, combining the best probiotic supplement for gut health will be more beneficial.

2: Quality Protein Powder

Protein not only just promotes muscle growth but also helps in shedding excess fat from the body. Combining the best quality protein will help you with a healthy metabolism. Some of the popular protein supplements include whey, casein, and soy protein.

3: Fish Oil

Fish oil is rich in omega-3 fatty acids and also contains EPA and DHA. They altogether reduce inflammation and improve body composition to counteract obesity-related metabolic changes.

4: Green Superfood Powder

Green foods are mostly preferred to enhance overall body functioning. Some popular green powders enhance the fat-burning properties of the body by raising the basal metabolic rate. Green Tea, Rhodiola, and Green coffee are examples of such superfoods.

5: Natural Fat Burners

In the market, there are some natural fat burners available. With the composition of natural ingredients, they emphasize weight loss efforts and ultimately help shed overall body fat. BURN by Capsiplex is one such pill that has been gaining attention nowadays.

Conclusion

Abdominal muscles aren’t challenging to achieve–one should have the utmost sincerity to build a desirable body shape.

These exercises are the best way to lose belly fat and develop muscles for men. However, one should stick to a vitamin and protein-rich diet to witness positive changeovers. Plus, avoiding sugary and processed foods and liquor is beneficial too.

Lastly, patience is an essential trait one should add to their personality on the fat loss journey.