You should geduction exercise three to five times a week. Women's Fitness. Yoga Nidra. Getty Images.

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Belly fat reduction exercises at home -

Belly fat is simply fat around your midsection, says Albert Matheny , R. Most people gain belly fat as their overall body fat percentage increases, Matheny says. However, Matheny points out that drinking a lot of alcohol and eating a diet high in carbohydrates may lead to more belly fat than other things you take in.

The big concern with belly fat is its link to serious health conditions. People with higher amounts of belly fat are at higher risk of heart disease, type 2 diabetes, and high blood pressure compared to those with less fat in that area.

Worth noting, though: New research suggests that some people have genes that protect them from these conditions when they have higher amounts of belly fat. This exercise works your core, as well as your chest, shoulders , lats, triceps and quads, explains Michaels.

How to do burpees: Stand with your feet shoulder-distance apart and send your hips back as you lower your body toward the ground in a low squat. Then, place your hands right outside of your feet and hop your feet back, allowing your chest to touch the floor.

Push your hands against the floor to lift your body up into a plank and then jump your feet just outside of your hands. With your weight in your heels, jump explosively into the air with your arms overhead. Like burpees, Michaels is a fan of this moving plank exercise because it works your core, in addition to a slew of other body muscles.

How to do mountain climbers: Get into a high-plank position with your wrists directly under your shoulders. Keep your core tight, drawing your belly button in toward your spine. Drive your right knee toward your chest and then bring it back to plank.

Then, drive your left knee toward your chest and bring it back. Continue to alternate sides. While it is slightly complicated, she says that the total-body conditioning move is seriously effective. How to do a Turkish get-up: Holding one kettlebell by the handle with both hands, lie on your side in a fetal position.

Roll onto your back and press the kettlebell up toward the ceiling with both hands until the weight is stable on one loaded side. Release your free arm and free leg to a degree angle with your palm facing down. Slide the heel of the loaded side closer to your butt to firmly grip the floor.

Pushing through the foot on the floor, punch the kettlebell up with the loaded arm and roll onto your free forearm. Be sure to keep your chest wide open. Straighten the elbow on the ground and lift yourself up to a seated position.

Weave your front leg through to the back. To protect your knees, your shin on the back leg should be perpendicular to your shin on the front leg.

Perfectly align your arms: wrist over elbow, shoulder over elbow over wrist. Raise your torso to make your upper body erect. Swivel your back knee so that your back shin is parallel with your front shin.

Get a grip on the floor with your back toes, then take a deep breath, and stand up. Phelps suggests adding a medicine ball to your burpee to increase the intensity of the exercise and boost your metabolism —all while building core muscle. How to do medicine ball burpees: Standing with your feet shoulder-distance apart, hold a medicine ball with both hands.

Extend the ball up overhead, then slam the ball down on the ground as hard as you can, hinging over and sitting your butt back as you slam.

As you hinge over, bend your knees. Place your hands on the ground outside of your feet and jump back into a high-plank position. Keep your body in a straight line. Then, jump your feet back towards the outsides of your hands so that you are squatting. Pick up the ball and press it overhead, extending your body and standing tall.

The sprawl is basically a burpee on steroids—a full body exercise that works as many muscles as possible and burns calories while shaping and toning upper- and lower-body, especially your abs.

How to do a sprawl: Standing with your feet shoulder-distance apart, squat down and place your hands on the ground. Jump your feet back to a plank and lower your body to touch the ground. Push yourself up to a plank and then jump your feet outside of your hands into a squat.

Stand back up. On the surface, the obliques, hamstrings, quads, biceps, and shoulders are the primary movers of this exercise. Doing side-to-side ball slams versus overhead slams incorporates more oblique ab work.

How to do lateral medicine ball slams: Stand with your feet about shoulder-width apart with the medicine ball on one side. Pick up the ball and simply rotate your body as you slam the ball a few inches away from your pinky toe.

Make sure to pivot your feet and bend the back knee as you come into a split squat position to catch the ball on one bounce. Alternate sides. Make sure you tighten your core as you bring the ball overhead and to the side.

Overhead medicine ball slams strengthen your core as it works against gravity. This exercise also tests your endurance, getting your heart rate up each time you pick the ball up and bring it overhead.

To get the most out of this exercise, be sure to use a heavy weighted ball. How to do overhead medicine ball slams: Standing tall with your feet hip-width apart, hold a medicine ball with both hands.

Reach both arms overhead, fully extending your body. Slam the ball forward and down toward the ground. Squat to pick the ball up and then stand back up. Why: Yes, pushups are a chest day staple.

Pushups are a compound movement that require work from your chest, triceps, and core. Sets and Reps: 3 sets of 12 to 15 reps. Why: If you're not ready to take on complex Olympic lifting movements with a barbell—and even if you are—dumbbell thrusters are a great place to start off with multi-joint exercises.

You'll move through multiple phases, pumping up your heart rate and kicking off that fat burn. Sets and Reps: 3 sets of 6 to 8 reps. Learn the basics of the deadlift right here. Sets and Reps: 3 to 4 sets of 6 to 8 reps. Why: Yes, you've been told that the burpee is a killer calorie torcher, and whoever told you wasn't wrong.

But when you take on the notoriously tough exercise, make sure that you don't go overboard. Always move under control, without putting your arms and wrists at risk when you hit the deck.

Sets and Reps: 3 sets 40 seconds on, 20 seconds off. Why: The cardio row is one of the best go-to full-body moves in the gym, utilizing power, endurance and a pace that truly tests your cardiovascular potential. If you need some rowing workouts, we have some for you right here. Why: Yes, this leg day staple is a great way to work your entire body, hammering leg strength and building a solid midsection.

Not sure how to squat? Start with the goblet squat variation. Sets and Reps: 3 to 4 sets of 8 to 12 reps. Why: You'll turn on your legs here and break free of the monotony of typical stationary lower body movements. Ramp up the challenge—and fat-burning capabilities—by adding a load.

You'll increase core engagement that way, especially with a racked or goblet grip. Sets and Reps: 3 sets of 20 to 30 seconds. Why: That devilish bike you see in the gym, the one with the arm-pumping handles in addition to the wheels, is one of the best ways to ramp up your heart rate.

Ramp yourself up to max power capacity; start by going hard in intervals, attacking for 30 seconds, then resting for Five rounds of that is a good starting point; you can push harder after that.

Sets and Reps: 5 rounds of 30 seconds on, 90 seconds off. Why: Power in motion! The kettlebell swing is a basic in ballistics. You have to be explosive to drive the kettlebell up, but you need your whole body to handle the momentum, staying tense for swing after swing.

Sets and Reps: 5 rounds of 30 seconds on, 30 seconds off. Why: Build explosive power and burn fat with another multi-joint dumbbell movement. This exercise challenges you to nail triple extension extension and straightening at the hip, knee, and ankle in one fluid motion. Start with light weight first to master the three steps of the exercise and always focus on keeping your core engaged.

Sets and Reps: 3 rounds of 30 seconds on, 30 seconds off. Why: One of the first power exercises you learned to do in your life. Arguably the best bodyweight move on the planet, sprinting is an activity we are all capable of doing but progressively lose capacity in as we get older.

Core stability is crucial. Head to the track and try doing 10 meter dashes, or 10 yard dashes across a football field; take plenty of time between each.

Why: Moving heavy weights is one of the best ways to elicit the response you want from your body, and to kick things into fat-blasting overdrive. Sled pushes are also joint-friendly. Sets and Reps: 3 to 5 rounds of 30 seconds on, 30 seconds off.

Why: One of the most underutilized exercises for fat loss is the simple act of carrying a heavy weight to a destination. Loaded carries come in all manner of varieties, and they build critical strength you can use every day, too.

Not sure how to start with loaded carries? Check out this breakdown. Sets and Reps: 4 rounds of 40 seconds on, 20 seconds off. Why: Looking to burn fat and blow off some steam?

Try the medicine ball slam. This full-body power move is driven by the upper body but has a large demand on the lower body as well. Not sure where to start? These medicine ball exercises are a good place to get going. Sets and Reps: 4 rounds of 30 seconds on, 30 seconds off.

Why: The gold standard for back exercises demands plenty from your upper limbs, and pushes your core and lower body more than you realize. Sets and Reps: 3 sets of 6 to 10 reps. David Otey, CSCS is a fitness writer, NYC-based strength coach, and Men's Health Advisory Board member who specializes in strength and hypertrophy protocols as well as athletic performance.

For more on Otey check out www. You can find more of her work in HealthCentral, Livestrong, Self, and others.

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