Today I show you 10 easy exercises to lose belly fat by record time!
With these exercises you will strengthen and tone all your muscles.
You can make them anywhere, anytime and WITHOUT materials!
In addition, this routine is suitable for all levels:beginner, intermediate and advanced.
The first 10 exercises are for beginners, but you have 30 in total!
Ready tobuild your body easily and WITHOUT equipment at home ?
So make room in the living room and get ready to sweat. Here we go ! Watch these exercises in pictures:
These top 10 bodyweight exercises are for beginners.
They have been selected specifically because they allow you to work all the muscles of the body.
Obviously, they are effective in both men and women...
...but also whether you want to lose belly fat after 40, 50 or even 60!
How quickly will you lose belly fat?
If you follow these 10 daily exercises, in just 2 weeks you will see great results.
With these tips, say goodbye to bulges and love handles for this summer!
- For each exercise, do 2 sets of 10 to 15 repetitions .
- Take 1 minute break between each exercise .
In all, the program (2 sets of exercises) takes about 15 minutes.
A great starting point for beginners!
Also called "small bridge" or "raised pelvis", this exercise solicits the back muscles, but also the muscles of the center of the body .
This muscle chain includes the muscles of the abdominal strap, the lumbar muscles and the flexor muscles of the hips.
A perfect exercise to warm up.
1. Lie on your back. The knees are bent, the feet flat on the ground and the arms extended along the body.
2. Raise your hips by supporting yourself on your feet, until your thighs and your back form a straight line. Be sure to contract the muscles in the center of the body.
3. Hold this position for a second, also contracting the muscles of the buttocks at the end of the movement.
4. Slowly return to the starting position and repeat the movement.
The squat strengthens the leg muscles and also the core muscles of the body.
This exercise will strengthen the stability of the core of the body and improve your daily balance.
At first, in order to master the movement of the exercise, use a chair to do your squats.
1. Get into a standing position in front of a chair. Feet are hip or shoulder width apart. The toes are turned slightly outwards.
2. Bend your knees and lower your hips, until your butt touches the seat of the chair. At the same time, extend your arms forward.
3. Keep your feet firmly planted and use the strength of your legs to return to the starting position.
Doing push-ups on the knees halves the weight of the upper body on the arms.
Thus, beginners can strengthen their muscles enough before moving on to classic push-ups.
1. Get on your knees on the floor. Place your hands in front of you on the floor, about shoulder width apart. The fingers are facing forward.
2. Bend the elbows to lower the chest to the floor. The elbows are turned slightly backwards. Be sure to keep your upper body, hips and legs aligned throughout the exercise.
3. Use the strength of your arms to push up and return to the starting position.
The in-place lunge targets the thigh muscles (quadriceps and hamstrings) as well as the gluteal muscles.
1. Take a big step forward with your right leg, with your foot flat on the floor. Keep the left leg behind you, on tiptoe.
2. Bend your knees, keeping your upper body straight, until your front leg forms a 90° angle.
3. Rise to the starting position by supporting yourself on the front leg.
Do 10-15 reps with the right leg forward, then switch sides.
Who said you need dumbbells to build your shoulders?
This exercise helps in particular to strengthen the muscles of the upper body, especially the shoulders.
1. Get into a plank position with your arms straight, shoulders over your hands, and feet hip-width apart.
2. Supporting yourself with your hands and feet, raise your hips to slowly come into a downward facing dog position. Be sure to contract the muscles in the center of the body.
3. At the end of the movement, your body must form a triangle, with the gaze towards the feet (not towards the hands). Remember to keep your neck relaxed.
4. Hold this position for a second, then slowly return to the plank position. Repeat the movements.
An exercise that targets the gluteal muscle area.
1. Get on all fours. The hands are placed on the ground, aligned under the shoulders and the knees under the hips.
2. Keeping your back straight, raise your right foot and extend your right leg as far behind you as possible.
3. Throughout the movement, keep the foot bent, with the toes pointing down. Also be sure to keep your hips aligned with the ground. Contract your glute muscles as you extend your leg backwards.
4. Return to the starting position. Do 10-15 reps with the right leg, then switch sides.
The movements of this exercise strengthen all the muscles of the body and require balance and coordination.
In addition, the dog-bird adapts easily to all levels.
The beginner variant is done from a position on all fours.
1. Get on all fours and keep your back straight. The hands are placed under the shoulders, and the knees are aligned with the hips.
2. In one motion, extend your left arm straight out in front of you and your right leg as far back as possible.
3. Hold this position for two seconds, contracting the core muscles of the body. Throughout the exercise, be sure to keep your hips aligned with the ground.
4. Return to the starting position. Repeat the movement on the opposite side, with the right arm and the left leg.
The plank is a complete exercise that requires strength and balance.
All variations of the plank make you work the core muscles of the body intensively.
1. Get into a plank position, with your forearms on the floor and your elbows aligned under your shoulders. Your body should form a straight line from head to toe.
2. Hold this position for 30 seconds to 1 minute. Be careful not to drop your glutes and hips, so as to avoid arching your back.
Few people think about strengthening the hip flexors.
However, it is essential to work these muscles before it is too late.
This is especially important if you work in a seated position all day.
You can easily compensate for this problem by performing movements that target the hips.
1. Lie on your left side, with your legs straight and feet together.
2. Raise your right leg towards the ceiling, without moving the rest of the body. During the movement, be careful not to open your hips.
3. Return to the starting position. Do 10 to 15 repetitions with the right leg, then repeat the exercise on the opposite side.
Almost all of the exercises on this list work the muscle chain of the muscles in the core of the body.
But the bicycle crunch mainly targets the abdominal muscles. Which can't hurt you…
1. Lie down on your back with your hands behind your head. Raise your legs and bend your knees at 90°.
2. Straighten your right leg, keeping it parallel to the floor. At the same time, rotate your upper body and touch your left knee with your right elbow.
3. Slowly return to the starting position. Now straighten your left leg and touch your right knee with your left elbow.
4. Do 10 to 15 repetitions of this exercise.
Have you already learned and mastered all the beginner level exercises?
Congratulations, that means you are ready to move on to the 10 Intermediate Level exercises.
- For each exercise, do 2 sets of 10 to 15 repetitions .
- Take 1 minute break between each exercise.
To increase the level of difficulty, try to do your series against the clock .
Instead of doing a set number of reps, you should do as many as you can for a set amount of time.
For example, try to do as many repetitions as possible for 1 minute, for each exercise.
Continue in this manner and complete 2 sets of the entire 10-exercise program.
This will allow you to compete with yourself.
The idea is to try to do 1 or 2 more reps each time you do the program.
The bridge on one leg is the more difficult version of the classic bridge or "little bridge".
And of course, doing a single-leg exercise works and strengthens the targeted muscles even more.
To do this exercise, follow the steps of classic bridge.
But this time, to increase the level of difficulty, you have to lift one foot while keeping the knee bent.
1. Lie on your back. The knees are bent, the feet flat on the ground and the arms extended along the body.
2. Raise your right foot a few inches off the ground, while keeping your knee bent.
3. Support yourself with the foot remaining on the ground and lift the pelvis horizontally.
4. Hold this position for a second, also contracting the muscles of the buttocks at the end of the movement. Make sure the hips stay centered and don't tip to the side throughout the exercise.
5. Slowly return to the starting position and repeat the exercise with the opposite leg.
Do the exact same movement as the chair version of the squat.
But this time WITHOUT the chair.
Removing the chair will allow you to master the classic version of the squat, only with the weight of the body.
1. Get into a standing position. Feet are hip or shoulder width apart. The toes are turned slightly outwards.
2. Bend your knees and lower your glutes as low as possible. At the same time, extend your arms forward.
3. Keep your feet firmly planted and use the strength of your legs to return to the starting position.
The classic push-up is more difficult than the version on the knees.
1. Get into a plank position. The hands are on the floor, below the shoulders with the fingers facing forward.
2. Bend the elbows to lower the chest to the floor. The elbows are turned slightly backwards and 45° outwards.
3. Use arm strength to push up and return to starting position.
Be sure to keep your upper body, hips and legs aligned during the descent and ascent.
With this version of the lunge, you have to step forward instead of standing still.
This adds more difficulty to the exercise:stability, mobility and balance.
The more your steps are spaced out, the more the gluteal muscles will be used.
1. Get into a standing position with your feet shoulder-width apart.
2. Take a big step forward with your right leg. Bend your knees, keeping your upper body straight, until your front leg forms a 90° angle.
3. Rise to the starting position by supporting yourself on the front leg.
4. Repeat the movement on the opposite side, with the left leg forward.
With this variation, you do your push-ups in downward dog position.
The exercise primarily works the shoulders and triceps, as all the movement is in the arms.
Thus, be sure to contract the muscles of the rest of the body without changing position.
1. Get into a downward facing dog position. Your body forms a triangle, with all your weight on your toes and palms.
2. Bend your elbows to bring your head down to the floor. Keep your spine straight and look towards your legs (not your hands).
3. Support yourself with your hands to straighten your upper body and return to the starting position.
This version of the squat increases time under tension exercise.
Time under tension is the amount of time your muscle is under tension during an exercise.
Thus, this squat allows you to target the muscles of the legs and glutes throughout the exercise, which increases the effort considerably.
1. Get into a squat position, with your knees bent and your hips lowered. For this exercise, you will never be in a standing position.
2. Get into a kneeling position, dropping one knee at a time.
3. Use leg strength to raise one foot at a time and return to the starting position, the squat with bent knees.
4. Repeat the movement as quickly as possible, taking care to respect the positions of the exercise.
This exercise basically works the muscles of the lower back and the entire back part of the body.
Do the movements as slowly as possible to increase the time under tension of the exercise.
1. Lie on your stomach with your arms and legs stretched out in a straight line.
2. Simultaneously raise your arms and legs to lift them off the ground as high as possible. Be sure to contract your core and back muscles, and keep your neck relaxed.
3. At the end of the movement, hold the position for a second.
4. Lower your arms and legs to slowly return to the starting position.
Again:don't try to perform these movements too quickly. Better to do them slowly and in a controlled way.
In this version of the plank, you have to lift one leg.
This increases the effort of the muscles in the core of the body to keep your body in balance.
1. Get into a plank position, with your shoulders over your hands and your feet hip-width apart.
2. Raise your right leg, and hold this position for 5 seconds.
3. Slowly lower your right leg back to the floor.
4. Repeat the movement with the left leg.
To do this variation of the plank, you start in a side position, on one knee.
With each leg lift, you must bear all of your body weight on one knee and one elbow.
The movements of this exercise work the muscles of the center of the body even more and also strengthen the upper part of the body.
1. Get into a side plank position. You are lying on your right side, resting on your right forearm and your right knee.
2. By contracting the muscles in the center of the body, you lift the hips off the ground, so as to stabilize the upper body in a straight line.
3. Raise the left leg towards the ceiling to open the pelvis. Hold this position for a second.
4. Lower your left leg slowly to return to the starting position.
Do 10 to 15 repetitions with the right leg, then repeat the movement on the opposite side.
Engage the deep muscles of the center of the body with the dead bug exercise, also called "dead insect".
1. Lie on your back. The arms are extended towards the ceiling and the legs are raised and bent at 90°.
2. In one motion, extend your right arm above your head and your left leg, without arching your lower back.
3. Raise your leg and arm to the starting position.
4. Do the same movement on the opposite side, with the left arm and the right leg.
Ready to take it to the next level?
If the intermediate level sets have become child's play for you, try the advanced level exercises.
To increase the difficulty of single-leg bridge, do a leg extension.
1. Lie on your back. The knees are bent, the feet flat on the ground and the arms extended along the body.
2. Raise and straighten your right leg as high as possible. Keep your right foot in a bent position throughout the exercise.
3. Support yourself with the foot remaining on the ground to raise the pelvis horizontally. Be sure to contract the muscles in the center of the body.
4. Hold this position for a second, also contracting the muscles of the buttocks at the end of the movement.
5. Slowly return to the starting position and repeat the exercise on the opposite side, with the left leg.
Do the same number of repetitions on each side.
Instead of extending your arms in front of you like with a classic squat, extend them above your head.
This will increase your upper body range of motion, while strengthening your balance and lower body muscles.
1. Get into a standing position and stretch your arms towards the ceiling. Feet are hip-width apart and toes turned slightly outward.
2. Bend your knees and lower your glutes as low as possible.
3. Keep your feet firmly planted and use the strength of your legs to return to the starting position.
With this version of the push-up, you have to raise one leg while you do your descents and ascents.
This increases the difficulty of the exercise, since the three limbs that remain on the ground must carry more weight.
1. Get into a plank position. The hands are on the floor, below the shoulders and with the fingers facing forward.
2. Raise the right leg a few centimeters.
3. Bend the elbows to lower the chest to the floor. The elbows are turned slightly backwards and 45° outwards.
4. Use arm strength to push up and return to starting position. Be sure to keep your upper body, hips and leg on the ground aligned when descending and ascending.
Repeat the exercise on the opposite side, lifting the left leg. Do the same number of repetitions on each side.
To increase the difficulty of your forward lunges, do a jump on each climb.
Exercises with jumps are part of plyometric training.
This type of exercise requires maximum muscular effort for a short period of time.
Because they work the power and explosiveness of the muscles, you will quickly feel the effort!
This variation is very difficult, so do not be discouraged if you need time to achieve several repetitions in a row.
1. Get into a standing position with your feet shoulder-width apart.
2. Take a big step forward with your right leg. Bend your knees, keeping your upper body straight, until your front leg forms a 90° angle.
3. Descend a little more towards the floor to gain momentum, and jump up, switching legs to land in a lunge position, this time with the left foot forward. Remember to control your cushioning well during the descent.
4. Repeat the movement in the opposite direction, with the left foot forward.
Place your feet on an elevated surface, such as a bench or step, to increase the difficulty of toe push-ups.
The higher the surface, the more difficult the exercise becomes.
If you are doing this exercise for the first time, place a pillow under your head, just in case!
1. Place your legs on a stair step, bench or the edge of a chair.
2. Get into a downward facing dog position. Your body forms a triangle, with all your weight on your toes and palms.
3. Bend your elbows to bring your head down to the floor. Keep your spine straight and look towards your legs (not your hands).
4. Support yourself with your hands to return to the starting position.
This exercise is a variation of the squat + kneeling transition.
Except this time, instead of lifting one foot at a time, you have to perform a jump to return to a squat position.
To perform this movement, you need a lot of power and energy.
1. Get into a squat position, with your knees bent and your hips lowered. For this exercise too, you will never be in a standing position.
2. Get into a kneeling position, dropping one knee at a time.
3. Use leg strength to jump into the air and land gently on your feet in the starting position, the squat with bent knees. If necessary, lower the pelvis a little more towards the ground to gain momentum.
4. Repeat the movement as quickly as possible, taking care to respect the positions of the exercise.
With this variation of the bird dog, instead of getting down on all fours, you start from a plank position with outstretched arms.
As you will see, this small change will considerably intensify the exercise.
As with all movements in the advanced level exercises, always keep your spine straight.
1. Get into a plank position with your arms straight, shoulders over your hands, and feet hip-width apart.
2. In one motion, raise and straighten your right arm and left leg to come into the bird-dog position.
3. Hold this position for two seconds. Be sure to keep your back straight and contract your core muscles.
4. Return to the starting position. Do the same movement on the opposite side, with the left arm and the right leg.
To take the plank exercise up a notch, simply raise an arm or a leg.
Know that lifting one leg is more difficult than lifting one arm. So, it's up to you to see which variant suits you best.
1. Get into a plank position, supporting yourself with your forearms. The legs are straight, with the feet resting on the toes. Legs and upper body are well aligned.
2. Raise and extend one arm (or one leg).
3. Hold this position for as long as possible. Be careful not to drop your glutes and hips, so as to avoid arching your back.
4. Return to the starting position and repeat the movement on the opposite side, with the other arm (or leg).
Instead of starting on one knee, the starting position is a side plank on one forearm and one foot.
This is the most complete version of the side plank, as it involves all the muscles of the body with each leg lift.
1. Get into a side plank position. You are lying on your right side, resting on your right forearm.
2. By contracting the muscles of the center of the body, you lift the hips off the ground, so as to stabilize the body in a very straight line.
3. Raise the left leg towards the ceiling to open the pelvis. Hold this position for a second.
4. Lower your left leg slowly to return to the starting position.
Do 10 to 15 repetitions, then do the same exercise on the opposite side, lifting the right leg.
Ready to sweat? Here you must contract your abs throughout the exercise.
The hollow position is an isometric exercise for strengthening and strengthening the core muscles of the body. It is also called "banana exercise".
In gymnastics, the jackknife is a position where the body is bent at the hips, with the legs extended. It is also called "pike position".
1. Get into the hollow position:lying on your back, with your legs and arms straight.
2. Simultaneously raise your legs and arms a few centimeters. Contract your abs to hold this position.
3. Get into a jackknife position:Raise your arms and legs toward the ceiling, bending your hips.
4. Slowly return to the hollow position and repeat the movement.
So, ready to spice up your workouts at home?
Bodyweight exercises are a great way to add variety to your workout, regardless of your fitness level.
Try the beginner level exercises first.
And, in a few months, I'm sure you'll already be perfecting the advanced level moves.
Happy training!
Have you tried these easy exercises to do at home? Let us know in the comments if it worked for you. We can't wait to read you!
