5 Bodyweight Exercises That Shrink Belly Fat Faster Than Crunches
If you're still relying on crunches to burn belly fat, it's time to rethink your strategy. While crunches strengthen your core, they don't do much for overall fat loss. To effectively shrink belly fat, you need full-body movements that engage multiple muscle groups and elevate your heart rate. When talking to my clients, I always emphasize that the best way to burn fat is through dynamic exercises that challenge your core while also increasing calorie burn.
High-intensity bodyweight exercises activate your metabolism and improve muscle endurance, helping you shed stubborn fat more efficiently. Even better, you don't need equipment, just your body and the determination to push through.
Below is a five-move routine designed to engage your core, boost fat-burning, and strengthen your midsection. Perform each exercise for 45 seconds, moving quickly from one to the next. In just a few minutes a day, you'll be working smarter to achieve a leaner, stronger core.
High Knees (45 seconds)
High knees are an excellent way to spike your heart rate and engage your core. This exercise forces your abdominal muscles to work while improving your coordination and endurance. The rapid movement strengthens your hip flexors and lower abs, making it one of the best fat-burning exercises.
How to do it:
– Stand tall with feet hip-width apart.
– Run in place, driving your knees up to waist level while pumping your arms.
– Keep your core engaged and land softly on the balls of your feet.
– Continue for 45 seconds.
Jump Squats (45 seconds)
Jump squats fire up your legs and core while sending your heart rate soaring. This movement builds lower-body strength and helps torch calories quickly. The explosive power required for each jump also strengthens your glutes and stabilizing muscles, improving overall athleticism.
How to do it:
– Stand with feet shoulder-width apart.
– Lower into a squat, keeping your chest up and core engaged.
– Explode upward, jumping off the ground.
– Land softly and immediately go into the next squat.
– Continue for 45 seconds.
Plank Shoulder Taps (45 seconds)
Plank shoulder taps force your core to work overtime to maintain stability. This exercise strengthens your deep abdominal muscles while also improving balance and coordination. Unlike traditional crunches, this movement actively engages multiple muscle groups, making it more effective for fat loss.
How to do it:
– Start in a high plank position with hands directly under shoulders.
– Keeping your hips stable, lift one hand and tap the opposite shoulder.
– Lower your hand back down and repeat on the other side.
– Keep your core tight and avoid rocking side to side.
– Continue for 45 seconds.
Wall Sit with Reach (45 seconds)
Wall sits are a powerful isometric exercise that strengthens your core, legs, and lower back. Adding a reach engages your obliques, making this move even more effective for shrinking belly fat. It also improves posture and stability by reinforcing core endurance.
How to do it:
– Stand with your back against a wall and lower into a squat position.
– Keep your knees at a 90-degree angle and your back flat against the wall.
– Extend your arms straight in front of you, then twist your torso to reach one arm toward the opposite side.
– Return to center and repeat on the other side.
– Continue alternating for 45 seconds.
Bear Crawl Hold (45 seconds)
The bear crawl hold activates the entire core while also engaging your shoulders and legs. This move forces your body to stabilize, making it an effective alternative to crunches for core strength. It also enhances mobility and overall endurance.
How to do it:
– Start on all fours with hands under shoulders and knees under hips.
– Lift your knees slightly off the ground, keeping your back flat and core engaged.
– Hold this position while maintaining steady breathing.
– For added challenge, slightly shift your weight from side to side without losing stability.
– Continue for 45 seconds.
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