The Best Belly Fat Loss Workouts for Women

Written by Francis Lucas on Thursday, 12 July 2012.

The Best Belly Fat Loss Workouts for Women

An apple a day keeps the doctor away but an apple-shaped body may not. You are probably aware that there are four common female body shapes:

  • Apple
    Women with broader shoulders and narrower hips; fat is deposited mainly in the abdomen and chest, which appear larger than the rest of the body

  • Banana
    Women whose waists measure less than nine inches smaller than the bust or hips; fat is distributed in the abdomen, buttocks, and chest

  • Hourglass
    Women with narrow waists and almost equal bust and hip sizes; body fat is distributed in the upper and lower body

  • Pear
    Women whose hips are bigger than their bust; fat tends to be stored in the buttocks, hips, and thighs

The hourglass shape is considered as the “ideal” female form. But whatever your body shape is, you need to exercise, particularly if you are an apple, because studies reveal that apple-shaped women have a greater risk of heart disease. Even women who are of normal weight but have apple shapes are still at risk. Having excess belly fat also increases your risk of bone loss, certain types of cancer, reduced brain volume, and type-2 diabetes.

How to Lose Belly for Women: Must-try Exercises

If you are among the millions of ladies who have used “how to lose belly fat for women” and other related search terms on Google, you must have read about the different workout programs that all claim to be the most effective for belly fat loss. To simplify things for you, the first thing you need to realize is that you cannot “spot reduce.” You can’t expect to lose fat just in your abdomen, which is why traditional crunches or sit-ups are not effective.

Fortunately, most people who need to lose weight tend to burn fat first in the abdominal region because visceral fat or deep belly fat is easier to lose compared to subcutaneous fat, the fat that lies just under your skin. Here are some of the best exercises that will help you lose fat fast in your belly and throughout your body:

  1. High-intensity interval training (HIIT)

    Forget about running on the treadmill for hours. HIIT or interval cardio requires less time but can help you lose fat fast better than traditional aerobic workouts. You can do this exercise outdoors or use an elliptical machine, recumbent bike, or treadmill. Warm up for about five minutes. Go all out by running or pedaling as fast as you can for 30 seconds and recovering for 90 seconds. Do eight burst and recovery cycles. This exercise will help you burn calories for hours even after you have stopped exercising.

  2. Exercise ball crunches

    These crunches are more effective than regular sit-ups because they involve your entire body. Put your hands behind your head or cross your arms over your chest and place the exercise ball under your lower back. After putting your legs in such a way that your knees will have a right angle, lift your body 45 degrees and return to start position. Make sure to keep your neck and the ball stable. Do 12 to 16 repetitions and complete two to three sets.
  3. Side planks

    Side planks are core exercises that work your abdomen, back, hips, legs, and obliques. Lie on your side, extend your legs one on top of the other, put your elbow under your shoulder, and straighten your forearm. Lift your hips and knees off the floor while using your forearm and legs to support yourself. Hold the position for at least five seconds before lowering yourself and taking a break. If you are an exercise newbie, bend your knees and use them and your forearm to support yourself. Lift your lower leg off the ground while holding the plank position if you want to increase the difficulty level of the exercise.
  4. Exercise ball roll out

    This exercise targets your deepest core muscles. Kneel behind a large exercise ball, put your palms on top of it, and straighten your arms. Slowly roll the ball towards and away from you while stretching out your body. Roll the ball forward as far as you can while maintaining your balance and control of the ball. Use a smaller ball to increase the level of difficulty.

  5. Super-slow strength training

    Building more muscle will help you burn fat better. But don’t be afraid of bulking up because you don’t need to do a bodybuilding workout. Super-slow strength training is HIIT using weights and emphasizes that fat loss and muscle gain are stimulated by the intensity, not the number of repetitions. Complete two sets of the basics -- bicep machine, chest press, leg curl, leg extension, lat pulldown, and tricep machine -- and focus on lifting the weight with control. Lift the weight gradually and lower it as slowly as possible (about 10 seconds each way). Repeat until the muscle is exhausted.

These are just some of the most effective exercises for burning fat. To make the most out of any type of exercise, apply Sweet Sweat, the scientifically-tested topical thermogenic workout enhancer, on the body part or muscle group that you are targeting. Sweet Sweat is formulated to increase circulation, which helps you exercise better, harder, and longer as well as recover faster.

About the Author

Francis Lucas

Francis Lucas

Francis is an SEO copywriter and Internet marketing professional. When not blogging or creating content for web pages, he can be found running, dreaming that he is God’s gift to basketball and soccer, conspiring with the Dark Side, and inflicting his idiosyncrasies on family and friends.

Comments (6)

  • Bob Boyd

    Bob Boyd

    19 July 2012 at 20:49 |
    Very informative post! I once had a problem in losing weight and this site really helped me a lot. Now, I am loving my body more than ever and exercising hasn't become my problem ever since. Do visit this website as well and you'll see some powerful tool in losing weight, too.
  • Jolene Christopherson

    Jolene Christopherson

    22 August 2012 at 03:11 |
    Hi. thanks for the article. I found it very informative. I have the pear shape body type and have struggled to lose weight myself around the middle. I like that you included the HIIT training as a resolution. This has been one of the best methods to target my belly and losing the fat...although honestly it's a lot of hard work and not my favorite training in terms of something I look forward to. Still, it's a great way to get results.
    Thanks again for the help. I know the info will help a lot of women with there stomach fat issues. I know it helped me.

  • Muhamad


    01 September 2012 at 15:41 |
    I too have PCOS, insulin recntsaise and glucose intolerance. I followed the atkins plan and in 12 months lost 125 pounds, came off all meds and my cycle has been normal ever since. My triglycerides and cholesterol and LDL were normal for the first time in my adult life! While I tend to be aware of the fat sources in my diet, it really isn't necessary to go low fat if you low carb .I've kept the weight off for three years now. But if you still want to lower your fats, choose lean protein sources and use oil/fat free cooking methods. make egg white omelettes and use less cheese. Good luck with your low carbing it works!
  • portrait drawing

    portrait drawing

    15 November 2012 at 03:19 |
    I really like what you guys tend to be up too. Such clever work and exposure!

    Keep up the fantastic works guys I've included you guys to my own blogroll.
  • Sherrill


    20 May 2013 at 21:49 |
    I love what you guys tend to be up too. This kind of clever
    work and exposure! Keep up the good works guys I've incorporated you guys to my personal blogroll.
  • low carbohydrate diets

    low carbohydrate diets

    21 May 2013 at 02:28 |
    Touche. Sound arguments. Keep up the amazing work.

Leave a comment

You are commenting as guest. Optional login below.

Like Us on Facebook

Add us on Google +

Blog Subscription

Enter your email address:

Delivered by FeedBurner

Latest on Twitter