8 Exercises to Exterminate Tummy Fat

After breaking my ankle in mid-2023 due to an unfortunate mishap involving a pothole on my street, I’ve noticed a bit of weight gain around my midsection.

It’s taken me four months of modified exercises to regain my ability to walk. Before the accident, I was making some improvements in my eating habits, though it’s still a work in progress.

I typically have fruit smoothies in the morning and the occasional vegetable smoothie in the afternoon, followed by modest family dinners. This routine has been effective, for the most part, along with a maximum of two flat-white coffees each day.

Given my job as a window washer, which demands extra energy, I ensure I pack nutritious lunches, and I drink at least a liter of water daily. However, there are times when I consume more calories than my body can burn off.

To address this, I’m planning an improved exercise regimen, so I’ve identified some body movements that would be beneficial.

1. Let’s talk about bicycle crunches – it’s a great exercise that can help your abs and oblique muscles (the ones on your sides).

~ Lie on your back and make sure your lower back is flat on the ground.
~ Put your hands behind your head and interlace your fingers.
~ Bring your knees toward your chest and lift your shoulders off the ground.
~ Straighten your right leg out at a slight angle while turning your upper body to the left.
~ Try to touch your right elbow to your left knee, like you’re pedaling a bike.
~ Aim for 10 to 20 repetitions. It’s a super effective move for your core!

2. Now, let’s look at the downward dog pose – a simple yoga move that works wonders for your upper body, core, and legs.

~ Start by lying on your stomach.
~ Keep your back straight, relax your shoulder blades, and place your palms on the floor.
~ Exhale and push your back upward towards the ceiling, extending your legs back at the same time.
~ You’ll end up looking like an upside-down “V”. It’s a fantastic exercise for improving flexibility and strength in your upper body and core. Give it a try!

3. Here’s a straightforward move called the side stretch that targets your oblique muscles, which are the ones on your sides:

~ Start by lying on your right side with your knees slightly bent.
~ Cross your left foot in front of your right foot.
~ Place your right hand on the floor right under your shoulder and your left hand behind your head.
~ Lift your hips off the floor, so your body forms a diagonal line with the ground. This exercise is great for working those side muscles.

4. The plank exercise is a fantastic way to strengthen your core, and it’s pretty simple to do:

~ Start by lying with your face down on the ground.
~ Support your upper body using your forearms, with your elbows firmly on the ground.
~ Lift your body off the floor so that it forms a straight line, balancing on your forearms and toes.
~ Keep your body straight and avoid sagging in the middle.
~ Aim to hold this position for 10 to 20 seconds. It’s excellent for building core strength and stability!

5. Let’s talk about the bent-over rear delt fly, which is a great exercise for your upper back and shoulders.

~ Sit on the edge of a chair or bench, placing your feet over the middle of an exercise band.
~ Cross the band at your knees and grab each handle with your palms facing each other.
~ Bend forward at your waist, keeping your back straight.
~ Raise your arms straight out to the sides until the band reaches shoulder level.
~ Then lower them back to the starting position.
~ Repeat this motion for 10 to 12 reps. It’s a good way to work those upper back and shoulder muscles!

6. The lateral raise is a simple yet effective exercise to target your shoulder muscles.

~ Stand with your feet placed over the center of a tube band, about shoulder-width apart.
~ Hold each handle with your arms down at your sides, and your palms facing in.
~ Bend your elbows slightly, then lift your arms straight out to the sides until they reach shoulder level.
~ Lower your arms back down slowly.
~ Aim for a total of 8 to 10 repetitions. This exercise is great for working on your shoulder strength!

7. The forward raise is excellent for working the front of your shoulders.

~ Stand on the middle of the exercise band with your feet about shoulder-width apart.
~ Hold each handle at your sides with your palms facing in.
~ Without locking your elbows, raise your right arm straight out in front of you to shoulder height.
~ Lower it back down slowly.
~ Repeat this motion for 8 to 12 reps before switching to the other arm. It’s a great exercise to strengthen your front shoulder muscles!

8. If you don’t have a barbell, you can still do a bench press with a tube band.

~ Anchor the tube band on the legs of a bench.
~ Lie on the bench face up.
~ Grab a handle in each hand and position them at shoulder height so your thumbs touch the front of your shoulders.
~ Extend your arms straight up overhead until they’re fully extended, bringing your hands closer together at the top.
~ Lower your hands back down and repeat this motion for 10 to 12 reps. It’s a great way to work on your chest and arm strength!

I discovered these simple, yet powerful, belly-toning exercises through a combination of sources. My knowledge comes from casual readings of fitness books, insights shared by gym memberships, and occasional YouTube videos breaking down the exercise details.

Alternatively, go ride a bike: