Push-ups to reduce belly fat: 5 benefits and how to do them

Are you struggling to lose belly fat and feel like nothing is working? We’ve all had the experience of trying endless exercises and still not getting the desired results. Push-ups are a good exercise that can do wonders for your stomach and overall health. Therefore, if you want to know how to burn belly fat with push-ups, you have arrived at the right page. Push-ups not only strengthen upper body strength, but also strengthen your core and help burn fat, including around your belly. These are simple, effective, and can be done anywhere without the need for fancy equipment. If you’re looking for the perfect move to target belly fat, pushups may be just the game changer you’ve been looking for.

What are push-ups?

Push-ups are a bodyweight exercise that primarily targets your chest, shoulders, and triceps, while also strengthening your core and lower body. Push-ups work multiple muscle groups at the same time by using your arms to lower and raise your body. This makes it a very effective full-body workout. The benefits of push-ups include improved upper body strength, improved endurance, and improved core stability. Push-ups are also one of the best exercises to lose belly fat because they increase fat burning, promote cardiovascular health, and enhance overall fitness. Ready to learn how to burn belly fat with push-ups?

How to burn belly fat with push-ups: know the benefits

Push-ups are a strength training exercise that may seem simple, but they have many benefits, especially when it comes to burning belly fat. If you’re wondering how to burn belly fat with push-ups, here are five reasons why you should make this move a part of your fitness routine.

1. Burn calories

Push-ups are a great way to burn calories, which is essential for losing fat. A compound exercise that targets multiple muscle groups, push-ups increase your heart rate and cause your body to expend more energy. The more calories you burn, the more effective you will be in reducing belly fat.

2. Targets multiple muscles

Unlike isolation exercises, push-ups work multiple muscles, including your chest, shoulders, triceps, and core, suggests the American Academy of Sports Medicine. Engaging your core throughout the movement activates your abdominal muscles and helps target your abdominal area. This makes push-ups a full-body workout that helps with overall fat loss.

3. Improves endurance and muscle strength

Regular push-ups increase both muscular endurance and strength. Over time, your muscles become more efficient and your workout performance improves. As you strengthen your muscles, you will notice a toned and toned abdomen, which is the key to losing belly fat.

4. High-intensity interval training (HIIT) exercises

Learn how to burn belly fat with push-ups and know that you can incorporate push-ups into your HIIT routine, which are proven to burn fat faster. Doing short push-ups with short breaks in between will increase your metabolism and keep you burning calories long after your workout is over.

5. Improve heart health

A 2019 study published in JAMA Network found that people who could do 40 push-ups had fewer cardiovascular events than those who couldn’t do 10 push-ups. This is because push-ups not only strengthen your muscles, but also improve your cardiovascular health. A healthy heart improves your overall fitness and fat burning, reducing belly fat and making it easier to lose weight.

Incorporating push-ups into your daily routine can be a game-changer. So, if you’re looking for a way to burn belly fat with push-ups, it’s time to start reaping the benefits of this simple yet highly effective exercise!

7 exercises to help improve your push-ups to increase strength and endurance

How to burn belly fat with push-ups: know the steps

Here’s how to burn belly fat with push-ups.

1. Start in a high plank position with your hands flat on the ground, slightly wider than shoulder width apart.
2. Keep your feet together or slightly apart, with your body in a straight line from head to heels.
3. Tighten your abdominal muscles and engage your core to keep your body straight throughout the movement.
4. Slowly bend your elbows and lower your chest toward the floor. Keep your elbows at a 45-degree angle from your body and don’t spread them too wide.
5. Lower your body until your chest is just above the ground, forming a 90-degree angle with your elbows.
6. While exhaling, press with your palms to push your body back to the starting position.
7. If you are a beginner, do 2-3 sets of 5-10 reps, and if you are advanced, do 3 sets of 15-20 reps.

Push-ups for weight loss: Take your exercise to the next level with these 7 variations

Mistakes to avoid when doing push-ups

By avoiding these five common mistakes when doing push-ups, you can make the exercise more effective and avoid injury.

• Placing your hands too wide or too narrow can put strain on your shoulders and wrists. Place your hands at your chest, about shoulder width apart.
• If you allow your lower back to sag, it can put strain on your spine. Train your core and keep your body straight from your head to your heels.
• Extending your elbows too far out can put pressure on your shoulder joints. Keep your elbows at a 45-degree angle to your torso.
• Doing half push-ups will limit your effectiveness. Lower your chest to the floor, maintaining proper form.
• Holding your breath increases internal pressure and can reduce your stamina. Breathe deeply throughout the movement and exhale as you push up.

Who should avoid push-ups?

Now you know how to burn belly fat with push-ups, but it is also important to understand whether it is possible or not. Push-ups are a great exercise for most people, but certain people should avoid this weight loss exercise. People with injuries to their shoulders, wrists, or elbows should use caution as push-ups can put stress on these areas. People with lower back problems may also want to avoid traditional push-ups, as pain can worsen if they don’t maintain proper form. Pregnant women, especially those in their third trimester, should consult their doctor before doing push-ups. It’s always important to listen to your body and make modifications or seek professional advice if necessary.