Get rid of pot bellies with These 6 At-Home Exercises

Don’t have time to take that spin class after work anymore? Or do you suffer from social or performance anxiety when exercising in front of groups of people when chances are nobody is even looking at you? No worries! There are so many ways to stay active, burn calories, and get in shape from the comfort of your own home. Here are six great at-home exercises for those days you need to skip the gym or just don’t feel like leaving the house.

Sponsored ad: Flat Belly Fix

1. Burpees

Burpees, or squat thrusts, aren’t called “one of the most effective workouts” for nothing. This killer full body exercise activates the chest, arms, core, glutes, and hamstrings. Start off in a standing position, drop into a squat position, place your hands on the floor, kick back into a plank position, then reverse these steps, and repeat.


2. Mountain Climbers

Mountain climbers are a boot camp workout, and I’m tired even thinking about doing them. This insane cardio and core exercise successfully helps to burn stubborn belly fat and strengthen a bunch of different muscles. Incorporate a few reps into your routine every day and you’ll get sexy six-pack abs in no time.

3. Jump Rope

Time to dig through boxes in your parents’ basement, tap into your childhood, and whip out that old school jump rope. If you don’t have a jump rope or want to save your hard-earned five dollars like the thrifty betch you are, jumping jacks are equally as effective. Who knew we were such little geniuses back then?

4. Stairs/Steps

Do you live in a two-story house or an apartment building with stairs? If so, then substitute the step boxes at the gym for the staircase in your own home. Whether you’re wearing leggings or pajama pants, running or jumping up and down steps is a totally legit cardio and leg workout. I promise your heart will be pounding out of your chest after you complete a couple of stories.

5. Yoga

Stretching is amazing for the mind and body—but downward-facing dog isn’t as easy as it looks. Yoga is a fantastic workout that activates your entire body and improves flexibility. You’ll be surprised at how much you actually sweat and how refreshed you feel after twisting, turning, and detoxing those tequila shots from last night out of your body with certain yoga sequences.

6. Workout Programs

No matter if you want to dance Zumba, challenge yourself (aka die) with high-intensity interval training, or try out a fitness influencer-created guide like BBG, there are tons of awesome at-home workout programs to choose from and try in front of your TV or computer.

Never waste your time and gas driving to the gym to work out on boring machines again! Now you can try any of these exercises to save your money on a gym membership and workout at home whenever and however you want. Now you literally have no excuse not to exercise. You’re welcome.

Images: Giphy (4)

Read more:

How to get rid of a pot belly


Fat Belly – People that Changed Their Lives

Fat Belly is part of many peoples lives. It can be a struggle and certainly are for so many. The people at has compilled this impressive list of people that really did some amazing changes to their weight problem.

#1 Facial Progress – 206 Lbs Lost

Check out our article: How to get rid of a pot belly

#2 365 Days, -85 Pounds, 2ish Pieces Of Advice. From
220 Lbs To 135 Lbs

#3 Lost 230 Lbs In 3 Years. I’m Officially Half The Man I Used To Be

#4 8 Years Ago I Could Hardly Get Out Of Bed. From 2010 To 2018

#5 From 320 Lbs To 230 Lbs. 3 Year Progress

#6 Father Transformed His ‘Dad Body’ By Exercising With His Newborn Baby

#7 370 Pounds To 208 Pounds!  I’m Done, Time To Bulk

#8 My Weightloss Journey. Lost 225 Lb

#9 Almost 100 Lbs Down

#10 104,2 Lbs Down. Started In 3XL, Today I’m Wearing M Top And S Trousers!

#12 Today I Hit -250 Lbs Lost!  Started At 526, Now 276.  Over 3 Years On Keto, Also Incorporated Both Intermittent Fasting And Extended Fasting

#13 In The Same Pose, In The Same Mirror And With The Same Clothes. Only With 50 Kg Less

#14 222 Lbs Transformation

#15 When I Started Changing My Lifestyle Over 5 Years Ago Now, It Took Well Over A Year To Lose Most Of The Weight – Around 35 Kg /77 Lbs

#16 159 Lbs Lost, VSG, CICO, Walking And Biking. From A 5x Tee To A Medium

#17 My Only Hope Was To Be Out Of The 300s And I Did It

#18 110 Lbs Lost In 18 Months. Unmotivated Couch Potato To Australian Ninja Warrior And 4x World Champs Obstacle Course Racer. Loving Life Now!

#19 Four Years Ago, I Wore The Same Shirt That I Wore Today, The Difference Is Stunning And I Am So Very Proud Of Myself

#20 7 Months And 125 Lbs Down

#22 Starting To Feel Like I’m Slowly Getting Back To My Normal Where I’m Feeling Good

#23 Lost 100 Lbs In 2 Years-Ish. Just Found An Old Profile Shot. I Can’t Believe I Didn’t See How Big I Was

#24 Lost 121 Lbs In 10 Months. First Time My Weight Has Started With A ‘1’ In 18 Years

#25 Lost 100 Lbs In 18 Months

#26 40 Lbs In 4 Months. Feeling Like A Brand New Person And Smiling A Lot More!

#27 From 292 Lbs To 232 Lbs In 5 Years And 5 Months. I Lost The First 50 Pounds In 2 Years But Fell Off After That. I Blew Up To 260 In January 2017 And Decided That Enough Was Enough. I Have Been Dedicated To Eating Right And Working Out Consistently Since

#28 My Dad Lost 128+ Lbs In 2+ Years. He Was Near Death And Had Given Up On Life. He Decided To Take One More Crack At It And Follow His Doctor’s Suggestion. Eat To Live Program, Walking Everyday And Gym 5 Days A Week. Some Things Are Irreversible, But He’s Regained His Will To Live

#29 Use To Be 500 Lbs, Now I’m Not

#30 87 Lbs Lost. There’s A Couple People In My Life Who Are Unsupportive Of My Journey And So As I Near Maintenance I’m Posting This To Remind Myself That It Is And Always Will Be Worth It

#32 I Have Gone Down 20 Dress Sizes And Lost Over 150 Pounds Of Weight In 9 Months! So Happy

#33 Lost 170 Lbs

#34 133 Lbs Gone In One Year

#35 Lost 109 Pounds In 25 Months. Suit Progress

#36 Lost 141 Lbs. Will Power Is Slacking, Trying To Keep Motivated

#37 Face Progress. About 8 Years. CICO, Maturity And A Better Perspective On Life Got Me Here

#38 Weight Loss

#39 Weight Loss Journey

#40 Vacation 2017 Vs Vacation 2018: Approximately 110 Pounds Down

#42 107 Lbs Lost In 18 Months. Vacation Was A Little Different This Year

#43 Lost 72 Kg In 18 Months. A Way To Go But Feeling Good

#44 From 340 Lbs To 199 Lbs And Nowhere Close To Giving Up

#45 Lost 86 Lbs In 4 Years. I Haven’t Posted An Update In A While, Really Happy With How I’m Looking

#46 190kg/420lbs To 145kg/320lbs

#47 I Lost 100 Lbs

#48 A Year Ago My Fiancé And I Decided To Get In Shape For Our Wedding. That Wedding Is Tomorrow. Second Best Decision We’ve Made

#49 298 Lbs To 147 Lbs In 15 Months. Feeling Pretty Cute Today

#50 Lost 310 Lbs. Have Never Felt Better!

#52 I Started At 417 Pounds. Today During My Weekly Weigh In I Was Down 105 Pounds In 168 Days

#53 2,5 Years Of Hard Work 261 To 152 Lbs

#54 10 Months Ago And Now

#55 433 Lbs To 253 Lbs In 13 Months. Down 180 Lbs

#56 Progress

#57 It’s Been A While Since I’ve Pulled This Blast From The Past Out Of My Closet. 2 Years A Bit More Wiggle Room

#58 Lost 130 Lbs In 11 Months. Officially Out Of The ‘Obese’ Category

#59 Weight Loss – 60 Lbs Face Gains

#60 It Took 5 Years, But I Am Now Happier In Life Than I Have Ever Been

#62 My Girlfriend’s 1 Year Progress Pic. 85 Pounds Down. She Is Absolutely Incredible

Losing weight is always a struggle, it requires a huge amount of willpower and discipline, plus plenty of exercise to make the difference. Getting started is often the hardest part, once you are in a routine and notice the changes, things become a whole lot easier. But how to get started?

A little inspiration goes a long way. To demonstrate exactly what can be done with the right approach, we here at Bored Panda have compiled another list of inspiring transformations of those who have been there, done that. You can check out our previous posts here and here if you just can’t get enough. These people have changed so much, it’s hard to believe they are the same person! Scroll down below to check them out for yourself, and let us know what you think in the comments!

How to Get Rid of a Pot Belly

How to get rid of a pot belly when you think you have tried it all? There are great reasons for getting rid of your “pot belly” or also called “beer belly”. Your motivation can be of a purely aesthetic nature or to gain some control back over your health, by reducing the heart disease risk at which your lipid protuberance is putting you. What’s inside of it by the way? What are the best exercises? Is there a miracle diet? So many questions to answer here. Flat Belly Fix may help you.

The World Health Organisation published the survey of “The top ten causes of death”. And guess what? Heart diseases and strokes are ranked nr 1 and 2! The correlation between a pot belly and coronary problems have long been demonstrated, so let’s see how to tackle “Mr Pot Belly”.

How to get rid of a pot belly

Getting your waist back means exercising and changing some habits, for example foodwise where  Fat loss cooking will make it a lot easier cooking healthy food.

There are no miraculous solutions on how to get rid of a pot belly, stay away from miracle pills and powders. Doping is not in the scope here. A healthy mix of cardio activities, to burn more fat, and a routine to target these belly muscles, that’s in the topic. Before choosing the perfect set of exercises and enjoying a new diet, let’s have a deeper look at the inside story:

– The organs: the stomach, the intestines, the pancreas, the liver, the gallbladder, the kidneys and the spleen, digestion is their job, feeding the muscles the target. Keeping them in a good condition is helping a lot when it comes to losing weight, they will adapt to any healthy diet.
The abdomen muscles can be split into 4 main groups:

1. Transversus abdominis – the deepest muscle layer, it helps to compress the ribs and digestive organs and provide thoracic and pelvic stability.

2. Rectus abdominis – extends vertically between the ribs and the pubic bone at the front of the pelvis. This is your “six pack” or “washboard” muscle. It is a postural muscle, responsible for flexing the lumbar spine, as when doing a so-called “crunch” sit ups.

3. External oblique muscles – on each side of the rectus abdominis. They allow the trunk to twist.
4. internal oblique muscles – flank the rectus abdominis, found inside the hipbones. They work in the opposite way to the external oblique muscles.

These belly muscles cannot be left alone, around the spine are the Core muscle and the Multifidus which are working together with the transversus abdominis to increase spine stability and they protect you back injuries, if they are not strong enough yet, they will need to be addressed specifically, otherwise exercising might do more damages than good.

Now that we are acquainted with our inner companions, let’s get to the plan.

If you are not doing any fitness activities yet, start now, any sport or activity will do, as long as it will make you sweat! Join a training class of any aerobic, martial arts, hip hop, belly dancing, spinning, zumba, boot camp, etc. all these are helping burning fat. If you prefer outdoor, get out and run!

Abdominal workout: You can opt for a yoga or pilates class, the abdominal and core muscles are smoothly addressed. Or you prefer the traditional crunches and sit ups. Or mix methods, changing the exercises regularly and mixing them adds some spice! If you like working on the machines, go to the gym.

Two magazines are proposing here a good selection of simple crunches and sit ups to do. Men’s health is coming up with a 10 minutes workout to do every day. Perfect for a busy day. It’s about repeating 3 times a routine of 5 exercises done 12 times. The long-arm crunch, The Reverse crunch, The Janda sit-up, The Jacknife and The Extended plank. Easily done everywhere as no equipment is required. It’s nothing revolutionary, but it works. The description how to do each exercise are clear, they even explain why doing this exercise.

Or you can choose the sport stars recipes. GQ listed 6 exercises selected by famous trainers, they are also well described using videos. Next to crunches and sit ups there are side bends and squats which can be done with basic equipment.

If this is all new ground, have your fitness level checked by a fitness trainer and get a properly adapted exercise plan, the professional will help you getting the movements right.

With your plan in the hand and discipline results will be there in no time. The plan is adapted based on the progresses achieved. Don’t get overexcited and make more than your plan is telling you to do, avoid monster muscle soreness. And this will kill your motivation.

What’s about your food and drinks? Exercising is good, but might not be enough. Maybe you need only small adjustments. Write down what you are eating during a week and compare your daily food intake with for example the WHO basic healthy diet. Is everything in check? Reducing alcohol can be key to loosing this belly faster.

If you tried sport and healthy food already and still staring at your pot belly, you clearly lacked of stamina! Boost your motivation, no motivation, no stamina. Keep your mojo running and be successful. Everything is in the head:

– Your new physical activity is your new hobby, hobbies are fun activities to do!

– Sign a contract about losing your pot belly. Moral obligation can help.

– Do it for yourself just for you, you are the star, don’t do this for anybody else.

– Take pictures and measure your waist regularly, write down your results and your daily activities done. Seeing your progresses will keep you going.

– Set reachable goals, overdoing it can lead to frustration. Milestones are helpful if your goal will take more than a month to reach. Reaching milestones boosts the motivation.

– Do one thing at a time. Cumulating challenges increases the risk of failure. i.e. quit smoking another time, tackle issues separately.

– Don’t get advices from you friends, they might be right, might be wrong. For the sake of your abs, get advices from professionals, a physician for health issues, a fitness trainer for a routine and a nutritionist for diets.

After all this exercising and be discipline, your pot belly is gone, yes, well done, you did it! Continue your routine with some adaptation, to keep in shape. Your new hobby is here to last. This was this year’s best decision and will never regret it. In a few years you will look again at these pictures of you with your lipid friend and smile at him!

Goodbye Mr Pot Belly!

Best regards
Admin @