9 AtHome Exercises to Help Reduce Belly Fat


Gravity Transformation - Fat Loss Experts


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whether you simply can't get to the gym or you just want to train in the privacy of your own home it's always good to have a wide variety of effective bodyweight exercises that can help you speed up your progress with losing weight reducing your belly fat and burning overall body fat now of course to lose weight and burn fat you will need to watch what you're eating but certain high intensity exercises can really help you speed up the process and help you get into the best shape of your life right in your own home so today I want to go over nine of the best exercises you can do to lose weight without the use of any equipment now to combine these exercises into a workout you're gonna want to perform each one of them for a minute on and then 30 seconds off for your break then move straight to the next exercise the idea here is to move through all nine of the exercises without taking any other breaks but if you start getting tired I'm also providing regressions so don't worry first we're starting with the spider-man pushup to do spider-man push-ups you'll start by getting into a push-up position on the ground making sure that your heels tailbone and the back of your head are in a relatively straight line do not allow your hips to sink down and don't raise them up towards the ceiling from that correct starting position you want to start lowering yourself down for what looks like a regular push-up but as you go down you want to open up your hip and bring one knee up to your elbow then push yourself back up and bring that leg back to meet the other one so that you're back in a regular push-up position then you're just gonna repeat the same thing on the other side and alternate back and forth for reps now if these are too advanced you could simply perform regular push-ups instead and if those are still too hard for you then for this exercise you can also just drop to your knees and perform push-ups on your knees just keep in mind that you want to stay in a straight line and you don't want to raise your hips up even if you're doing it on your knees sticking the butt up in the air is a very common mistake that I see with this regression with that said if you have the strength to do spider-man push-ups in the beginning but you can't do it for the full minute perform as many reps as you can with the spider-man push-ups and then finish out the rest of the minute on your knees if necessary next up we have squats but we're going to perform them a little than usual and that's gonna be by not locking out at the top this is gonna make it much more challenging because it'll keep constant tension in your glutes quads and hamstrings so you'll definitely feel your legs burning as you go start by spreading your feet a little wider than shoulder width apart and slightly rotate your feet outward raise your arms straight in front of your body and hold them there to help with balance before beginning make sure that your chest is up pointed straight ahead and that you're maintaining a nice neutral curve in your lower back then drive your hips back bend your knees and lower yourself down while making sure to keep your weight over the middle of your foot you shouldn't be up on your toes because that'll put a lot of pressure on your knees and you shouldn't be on your heels either squat down until your hips are either parallel with your knees or a little under parallel then drive through the middle of your foot extend your knees and come back up but right before you get to the point where you can lock out you're gonna want to go straight back into the next squat and repeat that for reps next we have a challenging one the burpees sit through the Burpee itself is a full-body exercise that requires a lot of energy and really gets you breathing heavy so when we combine it with sit through sit becomes even more challenging so if it happens to be too difficult for you don't worry I'll show you some regressions so you'll want to start by standing straight up with your feet shoulder-width apart then bend down place your hands on the ground in front of your feet and hop your feet out into a push-up position lower yourself down for a push-up and then when you come back up you'll want to raise your hips up to create some space from the ground next you're gonna begin to sit through by picking up your opposite hand and your opposite foot off the ground then you're gonna kick your foot through as you bring your hand up towards your face and turn your hips until your butt is facing the floor then reverse the movement by rotating your hips back to where they were and planting your hand and your foot back on the ground then repeat the same motion on the other side after you're done with the other side you'll return back to that original push-up position and jump your feet back in towards your hands stand up and jump up with your hands over your head then repeat for reps now if the cynthia's are too difficult or if you have problems with your shoulders you can just stick to regular burpees where you would place your hands on the ground jump out into a push position perform a push-up hop your feet in and jump up if the Burpee is too hard you can do regressions by walking your feet out instead of hopping them out when getting down and when getting back up just like before you can also drop to your knees after getting into a push-up position to perform the push-up if you struggle performing regular push-ups next we have the multiplanar plyometric lunges to begin you're gonna want to take a big step forward and plant your front foot flat on the ground while coming up on your toes with your back foot from the front angle your feet should still be about hip width apart a lot of people make the mistake of trying to keep their feet in a straight line and that's gonna make it really difficult for you to maintain your balance once you're in the proper starting position lower yourself down by bending both knees and dropping your back knees straight down towards the ground now right before your knee meets the ground you're gonna want to explode and drive up through your legs jump in the air and switch your feet then right away go down into the next lunge and repeat you're gonna repeat this for four reps and then you're gonna stand straight up and go right into ice skaters here you're gonna hop to one side as far as you can and you're gonna land on one foot at the same time your other foot should come down behind you like you're doing a curtsy lunge and you should bend down and reach with your opposite hand towards your front foot then explode from that position and hop as far as you can to the other side and repeat the same thing on the other side once again we're doing this for four reps then you're gonna go back to the plyometric lunges and alternate back and forth for four reps of each until your full minute is up moving on we have the pike push up dive bomber now with this exercise we want to break the regular pushup rules a little bit so our starting position is going to be on the ground just like in a regular pushup except this time we do want our hips high up in the air also known as a downward dog position first you're gonna perform a pike push-up by lowering yourself down from that position with your hips up this is gonna help you hit your shoulders a little more than with a regular push-up then press your body back up and repeat again for a second rep after that we're moving straight to dive-bombers so from that downward dog position you want to lower yourself to the ground for what looks like another pushup but as you near the bottom of the movement and your chest comes closer and closer to the ground you want to drop your hips to the ground and press your upper body up so you wind up in what looks like a cobra stretch hold that for a second and then reverse the movement by bending your elbows and lowering your upper body to the ground as you raise your hips back up into that downward dog position and then press yourself up until your elbows are fully locked out then repeat again for another rep of dive-bombers and then go back and forth alternating between two dive bombers and two Pike push-ups next we're gonna do squat thrusts squat thrusts look like a simplified version of burpees but do not underestimate them to perform squat thrusts you want to first bend down and plant your hands on the ground then you're gonna kick your legs out and jump into a push-up position from there you'll hop your feet back in so that your knees are almost touching your chest and then repeat that for reps even though this exercise looks simple it's definitely not easy just after a few reps you'll notice your heart rate going way up and you'll start to feel pretty winded let's move on to the next one which is the kneeling tuck jump to begin you'll want to start by lowering yourself into a slight squat while keeping your hands in a prayer position in front of your chest from there you're gonna take a step backwards with one foot and lunge down onto your knee then you're gonna take your other leg and bring that knee down to the ground so that now both knees are meeting next you're gonna lower your butt towards your heels before exploding off the ground and hopping onto your feet in a squat position from that squat position you'll now want to drive through your legs and jump up as high as you can then tuck your knees into your chest now it's very important that when you land you don't land by extending and locking out your knees because that's gonna put a whole lot of tension on them instead you want to land in a squat position then from that squat position you'll repeat the same thing now if this sounds too advanced you can do a beginner version by lunging back with one leg getting down on that knee and just like before bringing both knees together then instead of jumping up into a squat you'll step up with the leg that you originally lunge backwards on and then you'll step back up into that original squat position from there you'll just perform regular squat jump where you would jump up off the ground with your legs straight rather than your knees tucked and then repeat for reps next we're gonna work the back while still keeping our heart rate up by combining mountain climbers with skydivers you'll start by getting into a push-up position and from there you'll perform eight mountain climbers by driving one knee up towards your chest and then alternating from side to side each time that you shuffle your knees it counts as one rep after you finished the eight reps you're gonna lower yourself to the ground in a push-up position and then once you're flat on the floor you'll bring your arms out to your sides then raise your upper body and your lower body off the ground at the same time and hold it there for a three-second count and then lower back down repeat this for four reps then push yourself back up into a push-up position and go right back to mountain climbers continue alternating back and forth for the full minute last but not least you're gonna move on to the explosive Bulgarian split squats for this exercise you'll need either a chair a couch or some kind of platform that's about at knee level stand a few feet in front of whatever platform you choose and then take one of your legs bring it back and place your ankle onto the platform then lower yourself down by bending your knees and dropping your back knee towards the ground until you feel a nice stretch at the bottom after that drive through your leg and hop up as high as you can when landing again you want to make sure that your knee is bent and not locked out then repeat four reps for this exercise keep in mind that we're only doing 30 seconds per side for a minute total so you'll switch sides halfway through now if it's too difficult to jump up at the end just do regular Bulgarian split squats without exploding up so after completing all nine of these exercises I recommend you take a 2 to 3 minute break and then go right back to the first one and repeat all nine again you can do this two or three rounds total to get an amazing full-body at-home workout that about wraps it up guys I really hope you enjoyed this video if you have make sure you subscribe to the channel and hit that Bell icon and remember that to lose weight and body fat like I said in the very beginning you will have to definitely be eating the right things especially if you want to see faster results so if you're serious about hitting your goals and you want to take part in one of my programs where on average my clients are losing either 20 pounds or 5% of their body fat in just 42 days then visit my website with our program you'll get a 42 day workout plan which comes with an in gym as well as an at-home version and also you'll get a full video exercise library a diet plan based on your body a recipe book and you'll get an accountability coach to guide you through the entire process to apply for one of these challenges you can just click the link below or you can visit my website directly at gravity transformation calm I'll see you guys soon [Music] [Applause]