SAEDNEWS: Belly and side fat can affect how clothes fit and is hard to lose. The healthiest way to reduce it is through exercise. Here are a few simple moves to help burn belly fat quickly.
A flat, toned stomach is a common goal, but achieving it can be challenging and requires commitment. To help you reach this goal, fitness coach Matt Roberts has designed a 4-week program that targets belly fat reduction through a series of 10 effective exercises.
Every year, significant resources are spent on finding new methods to eliminate abdominal fat. Over 200 types of devices, from rollers to vibration machines, claim to shrink the waistline. However, these devices alone are insufficient. They cannot effectively burn the fat surrounding abdominal muscles; they provide only minimal assistance toward achieving a toned midsection.
The first step to flattening your stomach and trimming your waist is understanding how your abdominal muscles work and how your body burns fat. Naturally, everyone’s stomach is flat, but excess fat covering the muscles creates the appearance of a larger belly. The initial goal is to reduce the fat layer covering your abdominal muscles.
Matt Roberts, a celebrity fitness trainer, developed a method that can reduce waist size in a short period. This 20-minute program should be performed consistently over four weeks. If you have an upcoming event and want to look your best, this program is designed to help you fit into your desired outfit. Roberts emphasizes that the exercises can be done at home and help both men and women tone their midsection while reducing belly fat.
The “six-pack” or midsection muscles include the rectus abdominis and the external obliques, which shape and tighten the waist. Perform this program three to four times per week, with each session lasting about 20 minutes. On the remaining two days, include aerobic exercises such as running or cycling. For example, run continuously for 30 seconds, rest for one minute, and repeat. Following this routine for a month is essential for effective fat burning and noticeable results.
The most effective approach combines core-focused exercises with strategies to maintain stable blood sugar levels. Stable blood sugar prevents weight gain and excessive fat accumulation.
1. Reverse Crunch
Lie on your back with arms at your sides.
Lift your legs to form a 90-degree angle with the floor.
Press your legs toward your abdomen, lowering them to a 45-degree angle, then return to the starting position.
Repeat 25 times initially, increasing to 40 repetitions in weeks 3 and 4.
2. Plank
Position yourself on your palms and toes, keeping your body straight.
Hold for 30 seconds.
In weeks 3 and 4, increase intensity by lifting one leg about 15 cm and holding for a few seconds.
Perform 20–30 repetitions, alternating legs.
3. Sit-Ups
Perform 25 standard sit-ups continuously, increasing to 35 repetitions by weeks 3 and 4.
4. Squat Exercise
Stand with feet shoulder-width apart.
Keep knees and feet forward, back straight, and head facing forward.
Lower until thighs are parallel to the floor, then return to the starting position.
Repeat 20–25 times; in weeks 3 and 4, add a small jump at the end of each squat for increased intensity.
5. Mountain Climber
Start in a push-up position.
Bring your right knee toward your right shoulder and return; repeat with the left knee.
Perform 30 repetitions, 15 seconds each; increase to 40 repetitions at 20 seconds each in week 2.
6. Glute Bridge
Lie on your back with knees bent.
Engage your core to lift your hips until shoulders and knees form a straight line.
Keep feet grounded.
Perform 30 repetitions, increasing to 40 in the final two weeks.
7. Spider-Man Plank
Start in a push-up position, slightly lowering your chest.
Lift your right leg and bend your knee toward your right elbow; return and repeat on the left side.
Perform 20 repetitions (10 per side), increasing to 30 (15 per side) in weeks 3 and 4.
8. Rotational Plank
Lie on your right side and lift your body, balancing on your right hand and foot.
Rotate your torso, passing your left arm underneath your body, then return.
Perform 20 repetitions (10 per side), increasing by 5–10 in weeks 3 and 4.
9. Single-Leg Deadlift
Holding a barbell or weight, lift from the floor to your thighs, keeping your back straight.
Lift your left leg behind you while balancing.
Maintain a straight line from head to left foot.
Repeat 20 times (10 per side), increasing to 30 (15 per side) in week 2.
10. Crunch
Lie on the floor with hands beside your head.
Lift your torso slightly, bringing your right elbow toward your left knee.
Return and repeat on the opposite side.
Perform 30 repetitions (15 per side), increasing to 40 (20 per side) in weeks 3 and 4.
This program combines core-strengthening movements with controlled aerobic effort, designed to reduce abdominal fat and improve overall midsection tone. Following it consistently over four weeks yields noticeable results.
