The best exercises to lose belly fat quickly and permanently
Do you want to lose belly fat quickly but permanently, without falling into the traps of traditional ab workouts? You've come to the right place. In this article, we'll guide you step by step with simple and accessible exercises you can do at home or outdoors, without any special equipment. We'll also explain why breathing and diet play an essential role in this process.
By combining movement, breathing, and a balanced diet, you'll maximize your results while avoiding the usual frustrations. Ready to get started? Here's everything you need to know to effectively tackle belly fat.
Why you don't lose belly fat despite abs
Many people still believe that doing hundreds of crunches or sit-ups will give them a flat stomach. In reality, this type of exercise mainly targets the superficial muscles, but does not directly affect abdominal fat.
Spot fat loss is a myth: you can't target a specific area to burn fat. Your body loses fat globally. That's why the approach needs to be more comprehensive: regular physical activity, a healthy diet, and stress management.
The foundations for losing belly fat effectively
Before moving on to the exercises, you need to understand the three pillars that will make a difference to your stomach:
- Regular physical activity: You don't need to be an athlete, but moving every day is essential to boost your metabolism.
- A balanced diet: fewer processed products, more fiber, protein and good hydration.
- Conscious breathing: Breathing incorrectly puts unnecessary stress on your body. Properly controlled abdominal breathing improves digestion, reduces stress, and activates the diaphragm.
The best exercises to lose belly fat at home
Here are some simple exercises you can do at home that are incredibly effective if done regularly:
- Plank : Engage your abs and stay supported on your elbows and toes. Start with 30 seconds.
- Mountain climbers : In a plank position, bring one knee after the other toward your chest. Excellent for cardio and core strength.
- Glute bridge : Lie on your back with your feet flat on the floor. Raise your pelvis by engaging your glutes and abs.
- Side plank : Lie on your side and lift your pelvis to work your obliques.
- Jumping jacks : ideal for getting your heart rate up and burning calories.
Sample Weekly Schedule
| Day | Session (20-25 min) |
|---|---|
| Monday | Board + mountain climbers + jumping jacks |
| Tuesday | Glute bridge + lateral plank |
| Wednesday | Active rest: brisk walking or yoga |
| THURSDAY | Abdo + diaphragmatic breathing |
| Friday | Strengthening + dynamic sheathing |
| SATURDAY | Free activity: swimming, cycling, etc. |
| Sunday | Deep breathing + stretching |
The Importance of Breathing in Belly Fat Loss
Breathing from the belly (diaphragmatic breathing) activates the parasympathetic nervous system, reduces stress, and promotes better digestion. By reducing cortisol (the stress hormone), you limit the storage of visceral fat.
Simple breathing exercise to do every day
- Lie on your back with one hand on your stomach.
- Breathe in slowly through your nose, expanding your stomach.
- Exhale through your mouth, gently pulling in your navel.
- Repeat for 5 minutes, every morning.
Good eating habits for a flat stomach
Without paying attention to what you eat, exercise alone isn't enough. Here are some simple rules to follow:
- Reduce fast sugars (sugary drinks, cakes, white bread)
- Increase fiber (vegetables, fruits, legumes)
- Favor lean proteins (eggs, chicken, tofu)
- Drink plenty of water
- Avoid ultra-processed foods
The little extra: BreatheBetter nasal strips
To improve your breathing during exercise and optimize your recovery, consider using a BreatheBetter nasal strip. By opening your airways, it helps you better oxygenate your body, reduce fatigue, and improve your performance. It's a little extra that makes all the difference, especially during core or cardio sessions.
What you need to know to lose belly fat permanently
The key isn't intensity, but consistency. Simple, well-executed exercises, combined with proper breathing and a healthy diet, will produce visible results. Don't look for a miracle solution; instead, establish an accessible and sustainable routine.
Do you want to go further?
You can also read our other articles to complete your routine:
And you, which exercises do you find most effective? Have you ever tried combining breathing and exercise? Share your feedback in the comments or send this article to someone who wants to get back in shape.
