What a disappointing list!
That’s what I thought when I read a recent Interwebz article about the so-called “10 best flat belly exercises”.
I disagreed with so many of the choices that I decided to put together my own Uncensored List right here for you.
Of course, there’s a big problem with my list, too, as I’ll reveal in a second…
These are the 10 BEST exercises that you can do, at home, to lose belly fat.
The Uncensored Advanced List of Flat-Belly Exercises
2. Prisoner Squat Jump
3. Lunge Jumps
4. Goblet Squat
5. Kettlebell Swing
6. Side-to-Side Slalom Jumps
7. Box Jumps
8. Total Body Extension
9. Med Ball Slams
[Let me know what I missed! … And I’ll blame it on Bally.
By the way, you don’t need to use all 10 of them at once. Just yesterday I did a short but sweet 5-Minute circuit in my garage gym that went like this:
1B) Prisoner Squat Jumps
1C) Slam Ball Slams
Do each exercise for 15 seconds and go through the circuit 5 times.
Now the PROBLEM is that a LOT of the exercises on my Top-10 list are a “No Go” for TT readers with bad knees, excess weight, or if you’re less athletic than Bally the Dog (like I am!).
For example, you’re more likely to get hurt from the Lunge Jump than you are to get a flat belly. That’s why you never see Lunge Jumps in the workouts I give you.
And that’s why I have another list for you of modified flat-belly exercises that you can do at home – safely – to burn calories and boost your metabolism…
The Modified List of Fat Burning Exercises
1. Total Body Extension
2. Goblet Squat
3. Split Squats (stand near a wall to use for balance)
4. Prisoner Squat
5. Low-Box Jumps
6. Narrow-Stance Bodyweight Squat
7. Reverse Lunges
9. Wall Squat
10. 1-Leg Lying Hip Extension
But wait, Craig, I still can’t do squats and lunges, you might be saying.
So what are the best exercises you can do for fat burning?
Here’s a knee-friendly, total body circuit that builds core strength, works ALL of your major muscle groups, gets you stronger, protects your joints, and helps you burn calories so you can lose the weight and make all the other exercises – and daily activities – easier.
Best Beginner Bodyweight Workout
– Do each exercise for 30 seconds.
– Rest 15 seconds between exercises.
– Rest 1 minute at the end of the circuit.
– Repeat the circuit 2-3 times.
1A) Wall Squat Hold (stay within a pain-free range)
1B) Pushups (regular or kneeling)
1C) Total Body Extension (stay within a pain-free range)
1D) Plank or Rocking Plank
1E) 1-Leg Lying Hip Extension
1F) Side Plank (15 seconds per side)
1G) Total Body Extension (yes, again!)
You’ll soon be lighter, stronger, and fitter, and ready to rock the more advanced movements in the Modified List, and soon after that – and once you learn proper form – you’ll be good to go with Kettlebell Swings and Burpees to torch the fat off even faster.
But wait, there’s GREAT news … in case all of that ‘exercise’ and ‘progression’ gets you a little down…
If you’re worried that it’s going to take a long time to get fit and lose weight, here’s the TRUTH:
Diet is more important than exercise.
You do NOT have to be an athlete to lose belly fat.
You don’t have jump around and hurt your joints to get slim.
Like I said, the beginner circuit will work great for burning calories.
And you can lose weight fast if you have the right meal plan.
Fortunately, thanks to millions and millions of people that are working hard to create tasty fat loss meals, there’s an endless number of ways to eat healthy and lose fat these days.
Ok, just kidding. Bally the Dog doesn’t have a cookbook. After all you don’t need a recipe book for his motto: “If it falls on the floor, eat it!” Ha!
Oh, and if you don’t like cooking, or worse, cleaning up after cooking, there’s one “weird diet” to lose fat without changing what you eat. It’s from my strange Canadian friend, Brad. I actually thought he was crazy when he came up with this…
…but since he did, he’s been featured on television all over the world.
It might be just the trick you need to finally get rid of that stubborn weight.
Getting you healthy and fit one way or another,
Craig Ballantyne, CTT
Certified Turbulence Trainer
PS – Don’t neglect the power of your mind!
“I will do this” is the only attitude that works. “I’ll try” or “I think” doesn’t work.” – Kekich Credo #76
Pick a poison and eliminate it from life. Replace it with a good habit and make this easier to do each day…
“We are given a new day following each night so that we can choose to begin anew at ANY point in our lives. Change is a matter of CHOICE, not calendar.” – Dan Kennedy
Time to choose to change. You can – and WILL – do it. I believe in you.
PPS – Here’s a Video of Brad eating pizza while I explain the importance of diet…
Um, yeah, long story…Click the image to watch the video… it’s old school!