How To Lose Belly Fat In A Month With Exercise: 13 Best Exercises (2023)

Table of Contents

What Contributes to Belly Fat

• Stress

• Poor Diet

• Excessive Alcohol Consumption

• Inadequate Sleep

How to Lose Belly Fat in a Month With Exercise

1. Burpees

2. Squats

3. Walking Lunges

4. Mountain Climbers

(Video) 13 Best Flat Tummy Exercises At Home

5. Flutter Kicks

6. Russian Twist

7. Kettlebell Swing

8. Skaters

9. Jumping Jacks

10. Squat Jumps

11. Bicycling

12. Brisk Walking

13. Yoga

“How to Lose belly fat in a month with exercise?”is a problem for many people. When one thinks of weight reduction, one of the first things that come to mind is getting a toned and flat tummy.

Nothing too immoderate as extra paunch could have a terrible result in your health. It may cause a few severe fitness problems like excessive blood pressure, excessive blood sugar, excessive cholesterol, and so on.

Tell me if this happens to you- whenever you see ahealthy personon your television set, a lean person, you immediately take a look in the mirror and realize how you are not that healthy person.

You stare at your belly, and a sudden optimism hits you that you should know about how to lose belly fat in a month with exercise.

You decide to join the gym, add leafy vegetables to your lunch list, add yoga mats to your shopping carts. You promise yourself how tomorrow will be your D-Day towards starting a healthy life, and with this optimism, you go to sleep, but what happens the next day?

(Video) 10 At-Home Exercises to Get Rid of Belly Fat In a Month


You start by telling yourself that you will start next week. A week later, you say the same thing about how to lose belly fat in a month with exercise, and the same thing happens the week later. It always ends the same way, you submitting to a never-ending cycle of procrastination.

What we humans don’t comprehend is that being fit is not a choice but a necessity.

If you’re carrying a couple of additional pounds, you are not alone. However, if you have accumulated fat, it can prove to be hazardous.

The issue with how to lose belly fat in a month with exercise is that it’s not restricted to the additional layer of padding found just beneath the skin (subcutaneous fat).

It additionally incorporates visceral fat – which lies deep inside your midsection, encompassing your internal organs.

No matter what your general weight, having an excessive amount of belly fat exposes you to the danger of various life-threatening diseases, including:

  • Cardiovascular disease
  • Insulin resistance and type 2 diabetes
  • Colorectal cancer
  • Sleep apnea
  • Premature death from any cause
  • High blood pressure
How To Lose Belly Fat In A Month With Exercise: 13 Best Exercises (1)

What Contributes to Belly Fat

• Stress

How to lose belly fat in a month with exercise? Various research studies suggest that increased stress levels can lead to preferential abdominal fat gain via chronic production of the stress hormone- cortisol, i.e., high levels of cortisol increase appetite and drive abdominal fat storage.

Therefore, any hustle-bustle in your life that heightens your stress response can also lead tofat gain.

• Poor Diet

How to lose belly fat in a month with exercise? A diet that is low in protein and high in carbs leads directly to weight gain, especially in the central area of the abdomen.

Trans fats, in particular, can cause the most harm and eventually lead to obesity. Trans fats are present in most foods, especiallyfast food.

It is important for individuals trying to lose belly fat to replace food items containing trans fats with healthy whole-grain foods, monounsaturated fats, and polyunsaturated fats.

• Excessive Alcohol Consumption

How to lose belly fat in a month with exercise? Excessive alcohol consumption is linked with greater visceral fat accumulation and a higher Body Mass Index (BMI).

Alcohol contains ahigh number of caloriesand may also lead to elevated levels of cortisol, which stimulates abdominal fat storage.

• Inadequate Sleep

How to lose belly fat in a month with exercise? Many probable causes are leading to belly fat from inadequate sleep, increased food consumption to compensate for lack of energy, changes in hunger hormones, and inflammation to lack of physical activity due to tiredness.

For example, those with inadequate sleep are more likely to select low-nutrient options (e.g., foods high in sugar and fat) and consume more calories daily than those who get enough sleep each night.

So are you, too, struggling tolose belly fat, maybe fit into some of the old jeans? Here are a few exercises that will help you lose those extra inches.

How to Lose Belly Fat in a Month With Exercise

1. Burpees

How to lose belly fat in a month with exercise? To lose belly fat, the more muscles you work, the better the results are, and Burpees are the way to do just that to burn belly fat.

Burpees allow your body to build muscle strength and equilibrium in both your lower and upper body. A standard Burpee exercise works to fortify the muscles in your legs, hips, buttocks, abdomen, arms, chest, and shoulders.

2. Squats

How to lose belly fat in a month with exercise? Squats, along with helping you in burning fat, also aids in building muscle to lose belly fat.

Squats are an excellent exercise to enhance your strength and power; heavy Squats ascend the body’s ability to obtain lean muscle mass, abs which escalate your ability to burn calories.

How to do Squats:

How to lose belly fat in a month with exercise?

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  • Stand with your feet apart, marginally wider than your buttocks, and put your hands on your buttocks.
  • Standing up tall, subtly draw your shoulders back and lift your chest a little.
  • While attempting to breathe out, attempt to maneuver your navel into your back to employ your abdominal muscles to keep the spine and pelvis stable.
  • Bend your knees while keeping your chest area as straight as you can, as though you are bringing yourself to sit on a seat behind you.
  • It is absolutely fine to permit your middle to shift normally as you Squat, but don’t let your chest fall or round your shoulders forward.
  • On the off chance that you’re too erect, your hips can’t deliver as expected, and you’ll place an excessive amount of strain on your knees.
  • Lower yourself to the furthest extent that you can without inclining your chest area above a few inches forward. Stoop as deep as you can comfortably.


Don’t permit your knees to go excessively far forward. You don’t need them to stand out past your toes-all things considered, attempt to keep them by your toes.

Likewise, don’t allow your knees to buckle inwards. Press them outward (as though you were pushing out an undetectable obstruction band) so they stay lined up with your feet as you hunch down.

Fix your legs, being mindful so as not to lock your knees when you arrive at a standing position. Repeat this exercise for three sets of 10 to 15 reps.

3. Walking Lunges

How to lose belly fat in a month with exercise?Walking Lunges exercise is an excellent exercise to focus on all the significant muscles of your body while at the same time working on your equilibrium and core strength to lose belly fat.

This exercise is recognizable to a great many people; it includes making wide forward strides, bowing the two knees, and bringing your back knee down to the floor while keeping your middle upstanding and tall.

Dissimilar to stationary lunges, walking lunges present an additional challenge: You need to keep up your stability while venturing forward between each jump, transferring your weight and body position while briefly remaining on one leg.

How to do Walking Lunges:

How to lose belly fat in a month with exercise?

  • Stand with your feet approximately hip-distance apart.
  • Check your stance before beginning; your middle should be upstanding and tall, center drawn in, your shoulders back, and jawline lifted. Gaze directly ahead.
  • Move forward with your right foot.
  • You might need to place your hands on your hips, or you might need to swing your arms normally, elbows bowed at 90-degrees as you make each stride. Keep your core engaged and upstanding.
  • Twist the two knees and lower your back knee toward the floor. Stop just before it touches down. Inhale during the lowering period of the exercise.
  • Press firmly through your right heel point and stretch out your right knee to lift it as you lift your left foot from the ground, swinging your left foot forward to establish it around two feet in front of your right foot.
  • Try not to incline your middle forward from your hips as you make this stride. Exhale as you get up.

4. Mountain Climbers

How to lose belly fat in a month with exercise?This exercise is an effective one as it works one’s core, in addition to a slew of other body muscles, to lose belly fat. Mountain climbers increase your pulse, challenges your equilibrium and dexterity, and get your muscles working.

How to do Mountain Climbers:

How to lose belly fat in a month with exercise?

  • Form a high-plank position making sure to allocate your weight evenly between your hands and your toes, and place your wrists directly under your shoulders.
  • Check your posture before starting—your hands should be about shoulder-width apart, your back should be flat, your abdominal muscles engaged, and your head in alignment.
  • Keeping your core tight by sucking your belly button towards your spine is essential. Move your right knee in the direction of your chest and then bring it back to plank.
  • Then, move your left knee in the direction of your chest and bring it back. Continue this on alternate sides.

A Simple Tip

When you’re focused on the transfer, you might find yourself holding your breath. Breathing all through exercise is essential to losing belly fat.

5. Flutter Kicks

How to lose belly fat in a month with exercise?This is the fastest exercisefor you to burn calories to lose belly fat.

Flutter Kicks works wonders if your goal is to tone up the lower abdomen area.

It toughens the muscles in the core area and strengthens the lower rectus abdominal muscles and hip flexors.

How to do Flutter Kicks:

How to lose belly fat in a month with exercise?

  • Lie on your back. Lower both your hands and place them under your buttocks.
  • Keep your lower back fixed on the ground as you raise the right leg off the ground marginally past hip height and raise the left leg so it hangs a few inches off the floor.

6. Russian Twist

How to lose belly fat in a month with exercise? This particular exercise, along with helping you lose belly fat, also aids you in achieving a significant amount of muscle tone and sculpts away the fat around your midsection.

It can help you achieve a much flatter stomach, tighter hips, and a smaller waist.

How to do Russian Twist:

How to lose belly fat in a month with exercise?

(Video) 13 Minute Exercises For A Flat Stomach : How To Lose Belly Fat and Get a Flat Stomach in 1 Month

  • Sit on the floor and bend your knees, keeping your foot flat on the ground.
  • Lean back a little so that the torso and thighs form a V-shape or a 45-degree angle.
  • Lift your feet slightly off the ground while your hands clasp the front of the knees.
  • Use your core muscles to twist your torso first to the right, then back to the center, and then to the left.

7. Kettlebell Swing

How to lose belly fat in a month with exercise? The KettlebellSwing is an excellent way to get the heart rate up and burn calories for losing fat.

Along with aiding one to lose belly fat, it’s been used often as an exercise to improve cardiovascular health.

The crucial part is doing multiple sets for increased results and consistency in burning fat.

How to do Kettlebell Swing:

How to lose belly fat in a month with exercise?

  • Stand with your feet just more than hip-width apart with the kettlebell resting on the floor in front of you.
  • Hinge at your hips and press your butt towards the wall behind you, bending knees slightly.
  • Grasp the kettlebell by handle using both hands.
  • Swing the kettlebell between your legs, keeping your weight on your heels.
  • Thrust your hips frontward, straighten your knees, and squeeze the glutes to swing the kettlebell through your legs and up to your chest height.

8. Skaters

How to lose belly fat in a month with exercise?Skaters impart multiple benefits, including enhanced agility, building strength, boosting power, besides helping you lose belly fat and skyrocket your fitness.

9. Jumping Jacks

How to lose belly fat in a month with exercise? Jumping Jacks are proficient complete body exercises that you can do anywhere. This exercise is part of what’s called plyometrics, or jump training which will burn fat.

Plyometrics is a blend of vigorous exercise and resistance work. This sort of activity works your heart, lungs, leg, and muscles simultaneously. Jumping jacks likewise include your shoulder muscles and lose belly fat.

How to do Jumping Jacks:

How to lose belly fat in a month with exercise?

  • You should get into a standing position with your legs together, your knees slightly bent, and your hands on your thighs.
  • Spread your feet past hip-width apart while bringing your arms over your head, almost contacting.
  • Bring your arms down and unite your legs once more as you hop. Get back to your beginning position.
  • Repeat this process for three sets of about 10-15 reps each.

10. Squat Jumps

How to lose belly fat in a month with exercise?Jumping squatsis a top-notch exercise that works extremely well if losing belly fat is what you are looking for, especially weight loss around the mid-section.

How to do Squat Jumps:

How to lose belly fat in a month with exercise?

  • Stand with your feet shoulder-width and knees marginally bowed.
  • Twist your knees and plunge to a full squat position.
  • Draw in through the quads, glutes, and hamstrings and coerce the body up and off the floor, reaching out through the legs.
  • The feet should be a couple of inches (or more) off the floor with the legs completely broadened.
  • Plunge and control your arrival by going through your foot (toes, ball, curves, and heel) and slide into the Squat again for another leap.
  • After landing, quickly repeat the next jump.

11. Bicycling

How To Lose Belly Fat In A Month With Exercise: 13 Best Exercises (2)

How to lose belly fat in a month with exercise? Bicycling is a great form of workout you can do to lose weight, stay in form, and healthily. It is a very effective workout that helps you to lose belly fat and achieve your losing weight desires faster. While losing stubborn belly fat is difficult, it isn’t impossible.

12. Brisk Walking

How To Lose Belly Fat In A Month With Exercise: 13 Best Exercises (3)

How to lose belly fat in a month with exercise? Briskwalkingis considered an effective method to burn calories and to lose belly fat. It is a part of a heat-up session. This is more frequently observed through an excessive exercise routine.

Both running outdoor and running within the region have unique health advantages as you use precise muscle mass and movements.

13. Yoga

How To Lose Belly Fat In A Month With Exercise: 13 Best Exercises (4)

How to lose belly fat in a month with exercise?Yogais a graceful workout; reducing weight desires rigorous power to burn fats, and yoga does simply that. Practicing yoga is beneficial for your mind in addition to for your body.

It creates a tremendous version of you that you continuously dream of.

Practicing yoga makes you extra aware of the whispers of your body, and because of this, you emerge as extra aware about the food you consume, the energy you intake, the food plan you comply with, etc., collectively with wearing sports.

It’s also important to preserve music for your calorie intake and food habits, proper weight loss, and loss of belly fat.

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What exercise burns the most belly fat the fastest? ›

1. Crunches: The most effective exercise to burn stomach fat is crunches. Crunches rank top when we talk of fat-burning exercises.

What is the most effective exercise to lose belly fat? ›

Some great cardio of aerobic exercises for belly fat include: Walking, especially at a quick pace. Running. Biking.
Some HIIT exercises that people of all fitness levels and ages can try are:
  • Jumping jacks.
  • Burpees.
  • Push-ups.
  • Jump squats.
  • High knees.
Nov 10, 2020

What exercise burns the most belly fat in 2 weeks? ›

While it's impossible to lose all of your belly fat in 2 weeks, you can lose some of it quickly by losing weight and body fat all over.
Incorporate high-intensity interval training (HIIT).
  • 1 minute moderate walk at 10% incline.
  • 2 minute brisk walk at 12% incline.
  • 3 minute cool down at 5% incline.

What are the three best exercises to lose belly fat? ›

Some specific exercises that target the abdominal muscles and help tone the belly include burpees, crunches, planks, and side bends.

What burns fat while you sleep? ›

Here are five handy ways you can burn fat while you're asleep.
  • Drink a casein shake. ...
  • Sleep more. ...
  • Eat cottage cheese before bed. ...
  • Resistance training. ...
  • Eat small meals throughout the day.

What exercises flatten your stomach fast? ›

8 exercises to help achieve a flat stomach
  1. Results timeline.
  2. Plank.
  3. Side planks.
  4. Toe reaches.
  5. Leg raises.
  6. Roll ups.
  7. Bicycle crunches.
  8. Boat pose.
Mar 6, 2019

How do I flatten my tummy? ›

Here are 29 science-backed methods to help you lose extra belly fat.
  1. Cut calories, but not too much. ...
  2. Eat more fiber, especially soluble fiber. ...
  3. Increase your intake of probiotics. ...
  4. Add more cardio to your routine. ...
  5. Try protein shakes. ...
  6. Eat foods rich in monounsaturated fatty acids. ...
  7. 10 Effective Tips to Lose Belly Fat.

How do I lose belly fat ASAP? ›

Here's how to whittle down where it matters most.
  1. Try curbing carbs instead of fats. ...
  2. Think eating plan, not diet. ...
  3. Keep moving. ...
  4. Lift weights. ...
  5. Become a label reader. ...
  6. Move away from processed foods. ...
  7. Focus on the way your clothes fit more than reading a scale. ...
  8. Hang out with health-focused friends.

How do I get rid of my belly pooch? ›

To battle belly fat:
  1. Eat a healthy diet. Focus on plant-based foods, such as fruits, vegetables and whole grains, and choose lean sources of protein and low-fat dairy products. ...
  2. Replace sugary beverages. ...
  3. Keep portion sizes in check. ...
  4. Include physical activity in your daily routine.

How to lose 10 pounds? ›

Here are 14 simple steps to drop 10 pounds in a single month.
  1. Try cardio for weight loss. ...
  2. Eat fewer refined carbs. ...
  3. Start counting calories. ...
  4. Choose better beverages. ...
  5. Eat slowly. ...
  6. Add fiber to your diet. ...
  7. Eat a high protein breakfast. ...
  8. Get enough sleep every night.

How much water should I drink to lose weight? ›

Drinking at least 64 ounces (eight cups) of water every day may help with weight loss. Downing liquid is not the only way to meet this goal. About 20 percent of your hydration needs can be met through your diet, says Caroline Susie, RDN, a national spokesperson for the Academy of Nutrition and Dietetics.

How can I slim my stomach in 2 weeks? ›

Start with our high-fiber diet plan.
  1. Walk every day.
  2. Load up on protein.
  3. Okay, now you can do some crunches.
  4. Try to limit your stress.
  5. Prioritize quality sleep.
  6. Drink less alcohol.
  7. Cook more often.
  8. Avoid sugary foods.
Dec 16, 2022

How can I get a flat stomach in 24 hours? ›

24 Ways to Shrink Your Belly in 24 Hours
  1. Make a Metabolism Tea. A sluggish digestive system equals a slower metabolic rate. ...
  2. Take a Bath With Epsom Salt. ...
  3. Eat a Banana. ...
  4. Avoid Certain Veggies.
Dec 8, 2015

How can I lose stomach fat in a week? ›

Additionally, check out these tips for how to burn belly fat in less than a week.
  1. Include aerobic exercises in your daily routine. ...
  2. Reduce refined carbs. ...
  3. Add fatty fish to your diet. ...
  4. Start the day with a high protein breakfast. ...
  5. Drink enough water. ...
  6. Reduce your salt intake. ...
  7. Consume soluble fiber.
Jun 4, 2019

How can I get a flat stomach in 30 days? ›

30-Day Countdown: How to Get a Flat Belly
  1. Do Some Flat Planks.
  2. Sleep 7 to 8 Hours.
  3. Snack On Popcorn.
  4. Try Flutter Kicks And Criss Crosses.
  5. Drink Water Before Each Meal.
  6. Toss Some Berries And Nuts Into Your Oats.
  7. Pair Split Lunges With Bicep Curls.
  8. Cut Your Sugar Intake And Increase The Amount Of Fiber You Eat.
Mar 19, 2021


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