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The 3 Best Floor Exercises To Shrink Belly Fat Fast, Trainer Says

Check out these exercises to shrink belly fat—no equipment required.
FACT CHECKED BY Alexa Mellardo

When it comes to losing belly fat, it's important to focus on the basics: eating a healthy diet while in a calorie deficit, getting in regular cardio, and strength training at least 2 to 3 times per week. If you focus on these three things consistently, then you'll drop weight, shed fat, and reach your fitness goals. However, if you're already doing that, then you can also incorporate certain core exercises into your routine. Get excited, because we have the very best floor exercises to shrink belly fat that you'll want to check out ASAP.

When trying to get a flatter stomach and burn belly fat, many people make the mistake of doing endless sets of crunches, side bends, sit-ups, and weighted ab movements. The problem with doing weighted core work is that your abs can grow just like any other muscle group. Even if you do get leaner and lose fat, your stomach can look "bulkier" because the abs have hypertrophied from all of the training you've done. So today, we're going to focus on some super effective floor exercises that will produce results—no equipment required.

Without further ado, here are three of the best floor exercises to shrink belly fat that you can do as part of your ab routine. Check them out below, and next, be sure to read The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.


Supine Vacuum Pose

Supine Vacuum Pose
Tim Liu, C.S.C.S.

Begin this exercise by lying flat on your back with your knees bent and feet flat on the floor. Once you're in this position, exhale all of your air, and hollow out your stomach. Draw your belly button in towards your spine as much as you can. This will activate your transverse abdominis muscle. Hold this position for 15 seconds to start, then build yourself up to a longer hold, up to 60 seconds.

Related: The 10-Minute Daily Workout To Shrink Abdominal Fat Fast, Trainer Says


Hollow Body Hold

hollow body hold
Supine Vacuum Pose

Lay flat on your back with your arms extended over your head and feet straight out and together. Pressing your lower back into the floor, slightly curl up, lifting your legs and arms in the air. Your body should be in the shape of a banana. Hold for the prescribed amount of time.

Be sure to keep tension in your core at all times and try not to compensate with your lower back. You can regress the exercise by raising both your legs and arms higher until you get the strength to have it lower. Do the hollow body hold 3 times for 20 to 30 seconds each.

Related: The Worst Exercise Mistakes When You're Trying To Burn Belly Fat, Trainer Says


Reverse Crunch

reverse crunches
Tim Liu, C.S.C.S.

Start this movement by lying down with your lower back flat on the floor. Keep your core tight, and raise your feet back towards your body, flexing your abs hard. Lower your legs slowly, maintaining tension in your core before performing another rep. Complete 3 sets of 10 to 15 reps.

For more…

man doing exercise with dumbbells outdoors along winter walk

For more fitness inspiration, be sure to check out Secret Exercise Tricks To Tone Sagging Arm Skin While Walking, Trainer Says and The Best Hula Hoop Exercises To Shrink Belly Fat next.

Tim Liu, C.S.C.S.
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles Read more about Tim
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