Are you looking for the best home workout for belly fat, love handles, and inner thighs? Well, you're definitely not the only one. There's always that wish for the belly and other body parts to get firmer. But here's the deal – you might be surprised by the facts.
You can absolutely tone those body parts at home, using nothing but your body weight. What you have to do is to combine your exercises with the right approach and some patience.
Why You Can't Spot-Reduce Fat (But Can Train Those Areas Effectively)
First, let's sort out this issue that troubles many people.
Spot reducing fat is not possible. You can't simply burn the fat from certain areas by doing exercises for that exact area.
What you can do, however, is to strengthen the muscles under it, making the skin tight once the fat layer becomes smaller.
Therefore, you see the idea – do more exercise in general, use the proper diet for fat reduction, and give these particular areas a targeted workout a couple of times a week.
American Council on Exercise – Spot Reduction
10-Minute Home Workout for Belly Fat
This quick and easy session will be perfect for those days when you simply don't have time for a long workout.
It is a 10 minute belly fat workout without any special equipment.
Perform each exercise for 40 seconds, rest for 20, and repeat the sequence twice.
- Dead bugs – Lie flat, arms up, and knees bent at 90 degrees. Lower slowly one arm and the opposite leg toward the floor and then change sides.
- Plank – Forearms and toes on the ground, body in a straight line. Avoid piking up and sagging of your hips.
- Bicycle crunches – Support yourself on the floor with hands, lift legs up, and touch the opposite knee with the elbow of the opposite arm.
- Mountain climbers – From the plank position, quickly drive one knee in towards the chest.
- Glute bridge marches – Lay on the back, lift the hips, and march alternately one leg towards the chest.
Done! Ten minutes for a great home workout to reduce belly fat.
Love Handle Workout: 8 Exercises That Actually Work
Love handles are very responsive to the exercises that target obliques. And here is the love handle workout at home that is going to be a real challenge for them.
Perform each exercise 12-15 repetitions (or 30-40 seconds for isometric exercises). Have rest for 30-45 seconds between each move. Perform the circuit two to three times.
- Side plank – Stand with stacked feet or staggered, to make it easier. Hold the position, or dip a little bit hips up and down.
- Russian twists – Sit, bend the knees, lean back a little bit, and rotate left to right. Keep the chest up.
- Standing side bends – Stand with hip-width feet, slide one hand down the leg, then return to the starting position. Make sure to perform the exercise smoothly and in a controlled way.
- Heel touches – Lay flat, bent knees, and touch your heels with the opposite hands.
- Bird dog – From the all-fours position, extend one arm and leg simultaneously, and change sides.
- Cross-body mountain climbers – Same as the regular mountain climbers but drive the knee towards the opposite elbow.
- Side-lying leg lifts – Lay on your side, and lift slowly the top leg.
- Oblique crunch – Lay on your side, support your head with one hand, and place another hand on your side. Contract your muscles and bring the shoulder of the lifted arm toward the hip.
There you have the full oblique workout for love handles.
Inner Thigh Toning Routine (No Equipment Needed)
Your inner thighs can sometimes be a problem spot that resists the efforts you're putting into toning them. However, they can be trained successfully without anything but your body.
Here is the inner thigh workout at home which is going to be useful for you. Perform 15-20 repetitions per side (or 40 seconds of the continuous motion). Two or three rounds.
- Sumo squat pulses – Take a wide stance, turn your toes out, and pulse at the bottom of the squat.
- Side-lying inner thigh lifts – Lay on your side, and lift the bottom leg slowly. Bend the top one and rest it in front.
- Standing inner thigh squeezes – Stand with feet wider than hips apart, and bring them slowly together.
- Curtsy lunges – Step your leg backwards and to the side in a "curtsy" way, then return to the starting position.
- Butterfly pulses – Sit with your feet together and press your knees to the floor.
- Supine inner thigh squeezes – Lay on the back, bend the knees, place a pillow between them, and squeeze.
- Lateral lunges – Step one leg to the side, bend it, sit back to the hip, and return to the starting position.
And there's the inner thigh exercises no equipment required.
Sample 7-Day Home Workout Plan
Here you have an easy 7 day home workout program that includes everything you need.
Make sure to keep the workouts short, so you actually manage to stick to them.
Day 1 – 10-minute belly fat circuit + one round of love handle moves
Day 2 – Inner thigh routine (2-3 rounds)
Day 3 – Rest or light walking
Day 4 – Love handle workout (2-3 rounds) + core finishers
Day 5 – 10-minute belly fat circuit
Day 6 – Daily inner thigh routine (light version, 1-2 rounds) + side planks
Day 7 – Full rest or stretching
You can rearrange days as you prefer. Consistency is the main point.
External link: CDC – Physical Activity Guidelines
FAQ: Home Workouts for Belly Fat and Love Handles
Can I really lose belly fat with just home workouts?
Yes, but just workouts won't be enough. There must be a deficit of calories either from diet or from general exercise routine. The exercises are aimed at making your belly look better after this process.
How often should I train love handles?
Two to three times a week is enough. Your obliques need rest same as other muscles.
Will these exercises increase the size of my waist?
Only if you use excessive number of reps and focus too much on the weights instead of control. You're strengthening the muscles, but you're not building mass.
How long until I see changes in my inner thighs?
Most people notice they become stronger within two to three weeks. Visible changes are going to take longer and depend on the amount of the body fat.
Do I need cardio too?
It would be helpful for you. Walking, cycling, or any other kind of exercise will increase the burn of calories and make the process of fat reduction more effective. You don't have to do HIIT if you don't like it.
