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Belly Fat Workout for Girl Moms (+ Awesome Video) ❤

I previously did a workout for boy moms.

So of course I had to do one for girl moms!

My cousin is a girl mom (4 gorgeous princesses). And it’s hard!

If you’re tackling belly fat while juggling the beautiful chaos of motherhood, don’t worry, I’ve got your back!

This joyful belly fat workout is tailored especially for every girl mom out there that is just trying to catch a break.

Say goodbye to endless crunches and unrealistic routines.

Join me in this fun and effective workout that fits seamlessly into your daily life.

No need to sacrifice precious time with your girls. Get ready to sweat, smile, and sculpt that tummy!

Let’s reclaim your confidence and strength together.

Not losing belly fat? Take this instant quiz. Find out what could be blocking your progress

Belly Fat Workout for Girl Moms: How this Workout Works

Did you know that the way a workout is organized is just as important as the individual exercises themselves?

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For example, you might know that jumping jacks are good for burning fat.

But do you know the best exercises to combine with jumping jacks to actually get results?

This is where my input as a Personal Trainer comes in very handy.

I’ve helped you pick the right exercises AND combined them in the right order to get you results.

In this workout, you’re getting exercises that will raise your heart rate, strategically target your biggest muscle groups, and make you sweat.

Together, these stimuli signal to your body to burn fat quickly during your workout and to continue to burn fat after your workout.

Your part in this process is to keep showing up and stay consistent.

You can do that by using the free exercises here on my blog – or you can start a free trial for a more efficient experience (video format, real-time guidance, perfectly organized).

Exercises in this Workout for Belly Fat

Belly Fat Workout for Girl Moms Exercise 1: lateral suspensions

lateral suspensions exercise demo

Want to avoid doing lateral suspensions incorrectly? Try this Premium workout video. So you can be confident you’re not wasting any time. Try it free for 14 days.

Quick tips to do lateral suspensions correctly.

  • You’re going to hop to the side then hold. Then hop to the other side then hold. That’s it
  • Interlock your fingers (or just hold your hands together) to help maintain your balance
  • Deceptively easy as this exercise looks it’s actually quite challenging so have grace for yourself if you don’t get it right away
  • Keep the standing leg firmly planted on the ground. Keep a soft bend in the knee as well Be sure to look to the side you are hopping (look where you are going vibes)
  • Always try to keep your core engaged as you do lateral suspensions

Belly Fat Workout for Girl Moms Exercise 2: high roller

high roller exercise demo

Want to avoid doing high roller incorrectly? Try this Premium workout video. So you can be confident you’re not wasting any time. Try it free for 14 days.

Quick tips to do high roller correctly.

  • Remember to move your feet as you are rolling your hands
  • You’re doing a gentle skip from side to side nice and natural. Nothing too hectic
  • Raise your arms as high as you can – the higher they are, the better
  • Keep your back straight (as best you can)
  • Your fists should be forehead level or higher throughout this exercise

Belly Fat Workout for Girl Moms Exercise 3: high roller step – right

high roller step - right exercise demo

Want to avoid doing high roller step – right incorrectly? Try this Premium workout video. So you can be confident you’re not wasting any time. Try it free for 14 days.

Quick tips to do high roller step – right correctly.

  • Stand tall with your feet shoulder-width apart and your weight evenly distributed on both feet. Keep your shoulders relaxed and your core engaged Practice the basic step first to develop your coordination. The basic step involves stepping forward with your right foot, pivoting on your left foot, and stepping back with your right foot.
  • Keep your feet close to the ground and make small, controlled movements. Use the ball of your foot to pivot and shift your weight smoothly from one foot to the other.
  • Keep your upper body still and centered. Avoid swaying or leaning to the side, Start practicing the high roller step right at a slow pace. As you become more comfortable with the move, gradually increase your speed

Belly Fat Workout for Girl Moms Exercise 4: lateral runs

lateral runs exercise demo

Want to avoid doing lateral runs incorrectly? Try this Premium workout video. It’s free for 14 days.

Quick tips to do lateral runs correctly.

  • Keep your core engaged by keeping your back straight and your head up.
  • Keep your arms and legs moving in a fluid motion.
  • Maintain a good “running” pace.
  • keep your back as straight as you can.
  • focus on your breathing (don’t hold your breath)
  • keep a soft bend in your knee

Belly Fat Workout for Girl Moms Exercise 5: flap pulls

flap pulls exercise demo

Want to avoid doing flap pulls incorrectly? Try this Premium workout video. It’s free for 14 days.

Quick tips to do flap pulls correctly.

  • keep your head up and looking forward
  • keep your chest open (dont curl your shoulders inward as if you’re carrying a backpack)
  • don’t lean back
  • avoid arching your back
  • keep your back straight
  • flap your hands all the way past your knees
  • keep your core engaged
  • relax your shoulders as much as you can (don’t hold tension in your neck and shoulders as you move)

3 Belly Fat Tips for Girl Moms

Read a food label or three 😀

Keep in mind, this is not just about calories.

It is also about looking out for unnecessary additives like coloring, “natural flavoring”, excessive amounts of sugar.

And the absence of useful nutrients like fiber.

Learning to read food labels is an important part of making informed choices when we go grocery shopping.

It can ensure that we are getting the nutrition that our bodies need while avoiding ingredients that have unhealthy consequences.

Reading food labels can help us understand what nutrients and additives are in what we eat, so that we can make better decisions and actively work towards burning fat in a healthy way.

So, the next time you reach out for a snack, take some time to read its label – your body will thank you!

Take Healthy Snacks With You

Take healthy snacks with you when you’re traveling or on the go.

When you’re out and about, it can be hard to find healthy options.

That’s why it’s important to plan ahead and bring snacks that are high in protein and fiber, such as nuts, seeds, and fruit.

These snacks can help you stay full and energized throughout the day.

Plus, they’re easy to take with you wherever you go.

Watch the sneaky sugars in “healthy” juices

Have you ever looked at the nutrition label on the back of a juice carton and felt shocked by the amount of sugar present?

If so, you aren’t alone!

Store-bought juices are filled with unhealthy and often unnecessary sugar.

Instead, reach for whole fruit to get all the nutrients with significantly less calories and added sugar.

Whole fruits provide fiber that helps fill you up while also satisfying sweet cravings.

With this method, you can keep your calorie intake low while still enjoying sweet indulgences!

Belly Fat Workout for Girl Moms Frequently Asked Questions (FAQ)

What types of foods should I avoid when trying to lose belly fat?

Avoid everything that has taste and makes you happy and you’ll be good 😐

I’M JOKING! I’M JOKING!!! haha

Yes, some faves will have to go but it’s actually not that bad.

If you’re trying to lose belly fat, avoid these foods:

1. Deep fried, battered fries.

Fries are made out of potatoes – which is a carbohydrate energy source. Oil is fat – which is also an energy source. When you combine them, you’re making an energy + energy combo. Too much energy gets stored as fat. So – an easy way to avoid accumulating belly fat is to let go of deep fried battered potatoes.

Try a baked or boiled potato instead.

2. Orange juice

Oranges are great because the orange provides fiber.

However, when you strip the fiber to create orange juice, it becomes just another sugary beverage.

Skip the juice as much as possible and eat the actual fruit instead.

3. Apple juice (same reason as above). This logic applies to almost all juices. Ive just mentioned these two because they are the most common here in the States.

4. Bagged chips Things like doritos fall into this category.

To lose belly fat, you need highly nutritious foods and a caloric deficit.

I assure you that bagged chips are not highly nutritious.

And they are not designed to help you maintain a caloric deficit. Quite the opposite actually.

5. Alcohollllllll Yes, this is a big one.

Just say no. No to the beer. No to the wine. No to it all.

Alcohol is high in calories, stresses the cow out of your liver, and can slow down the body’s ability to burn fat.

Drink tea instead.

No, for real that’s what i do. I love green tea. Dandelion tea. Hibiscus tea. All of it.

I have a whole tea collection in my bedroom to keep me on the straight and narrow.

How much water should I drink each day to aid in belly fat loss?

The standard accepted guideline is to drink at least 8 cups (64 ounces) of water per day for overall health.

It’s a good idea to optimize your health as much as possible – so test out drinking this amount of water.

If it works for you and your body feels great doing it, continue.

If not, adjust till you find the amount of water that feels best to your body.

Don’t be afraid to trust yourself on this.

The standard recommendation may or may not be right for you.

It is just a great starting point to experiment from.

For example, someone living in Arizona (where it is HOT in the summer) might need more water than someone living in Wisconsin or Michigan.

One thing to note though: drinking a ton of water (above and beyond what is reasonable) has not been shown to accelerate fat loss.

I’ve seen people try this and it is – quite frankly – dangerous.

The safe, effective way to reduce belly fat is to eat right, exercise, sleep, and say no to drama (aka reduce stress).

Overall, drinking enough water is important for overall health and can support weight loss efforts, but it is not a substitute for the methods mentioned above.

Are there any other lifestyle changes I should make in order to optimize my results?

Yes, there are many lifestyle changes you can make to get better results when losing belly fat.

You already know about diet and exercise – so I won’t bore you. But did you know about these other changes?

1. Chill out. Listen, this one is HILARIOUS for me to say. I am literally the most non-chill person I know. But alas – stressing out about every little thing makes your body pump out cortisol.

Cortisol tells your body that you are clearly in danger and fat needs to be stored around your belly to keep you safe.

So, if you’re a little stress ball, you better start doing some woosah when people cut you off in traffic.

I personally find breathwork to be helpful. Scented candles and a warm shower also do the trick. Forget all these people talking about cold plunges. I need my mirrors MISTY when i shower 😂

2. Sleep. Yes, it’s true. Not sleeping = pump cortisol = belly pooch. Aim for 8 hours of sleep per night so even if something happens to disrupt your plan, you will at least get 7 hours (if not the full 8).

3. Drink waterrrr: it will help flush out toxins, reduce fluid retention, and make your belly appear flatter. Yes, it will also have you running to the bathroom every 5 minutes and run up your toilet paper bill. But it is a small price to pay.

Pee up, ladies!

The standard recommendation is to aim for at least 8-10 glasses of water per day. However, i’ve noticed some of us are more thirsty than others (no pun intended).

Pay attention to your personal thirst level and hydrate accordingly.

How often should I do these cardio exercises to get the best results?

The “official” answer from the CDC and the ACSM is to do 30 minutes of exercise, 5 days a week.

The “unofficial” answer (aka what I tell all my friends) is to follow this schedule. This is ideal for those who have fallen off their routine for 3 months or more (it happens to the best of us).

1️⃣: Exercise for 10 minutes ONCE a week for 2 weeks

2️⃣: Then increase to 10 minute workouts THREE days a week for 3 weeks

3️⃣: Increase to 30 minute workouts three days a week for 3 weeks

4️⃣: Evaluate whether you want to stay on step 3 for a while – or move on step 5

5️⃣: Increaase to 30 minute workouts 5 days a week

This is the build up I also use for myself. Most of the time, I get overambitious. I try to jump straight to step 3.

My life throws cold water in my face. And then i go back to follow the plan like i should have done in the first place 😅

Note: the CDC and ACSM also advise doing 2 days of resistance training a week.

I don’t bother mentioning this because it should already be included in a well designed program (like mine :)).

How long does it take to see results from cardio exercises if I want to lose belly fat?

The time it takes to see results from cardio exercises in regards to belly fat loss varies from person to person as it depends on several factors such as age, gender, body composition, diet, and the intensity and duration of the workout. However, consistent cardio exercises coupled with a healthy diet can help reduce belly fat within a few weeks to a few months.

I like to give the general guideline of – give yourself 4 weeks to start to see physical changes. If you are doing my workouts, you will feel a difference immediately on day 1. This is the feedback I have received from thousands of women. But to start to SEE the changes, and have other people notice, you need at least 4 weeks minimum.

Cardio exercises such as jumping jacks, high knees, squat jacks, running, cycling, swimming, and brisk walking are effective in burning calories and reducing body fat, including belly fat. To achieve significant results, try to exercise for 30 minutes a day, 5 days a week.

If that feels out of reach, start wherever you’re at and build up to the recommendation above. It is perfectly normal to start with just a 10 minute workout 3 days a week.

Quick Note – on Intensity of Belly Fat Workouts

There is a misconception that the intensity of the workout is the most important thing. Yes, intensity plays a role. But your consistency is far more important. The person that does a low impact workout everyday is going to see more progress in 1 year than the person that did the hardest workout ever for only 2 months and then fell off.

So forget about high-intensity interval training (HIIT) if it is not for you. Listen to your body and give it what it needs and can handle.

Diet is also an essential factor in losing belly fat. It is important to create a calorie deficit by consuming fewer calories than you burn through exercise and daily activities. Consuming a well-balanced diet that includes plenty of fruits, vegetables, lean protein, and whole grains can also help support belly fat loss.

FYI there are many other awesome benefits of cardio exercises. Cardio exercises provide other health benefits such as improving heart health, reducing the risk of chronic diseases, and boosting mental health. They’re an awesome bunch! 🙂

In summary, the time it takes to see results from cardio exercises in regards to belly fat loss depends on several factors. However, consistent cardio exercise coupled with a healthy diet can produce amazing results. And as a rule of thumb, give yourself a least 4 weeks to start to see results.

Workout Options (Belly Fat Workout for Girl Moms)

There are two workout options for belly fat in this post.

Regardless of the option you choose, please be sure to do a thorough warm up and cool down.

Here’s a good multi-purpose warm up that most people can easily do.

  • 20 sec jumping jacks
  • 20 sec squats
  • 20 sec lunges

Do twice.

For your cool down, I recommend doing your favorite gentle streches for at least 5 minutes.

Belly Fat Workout Video (Option 1):

Do you want to try a follow along belly fat workout?

Simply press play on the video below.

It’s only 10 minutes long. You’ll be done before you know it!

Workout Video: Intense Flat Stomach + Love Handles Workout

Belly Fat Workout (Option 2):

Do you want to try a self-paced belly fat workout?

I have you covered.

Follow the workout outline below.

Belly Fat Workout for Girl Moms: Workout Outline

⏩⏩ swipe right to see the next move

  • Belly Fat Workout for Girl Moms-lateral suspensions exercise
  • Belly Fat Workout for Girl Moms-high roller exercise
  • Belly Fat Workout for Girl Moms-high roller step - right exercise
  • Belly Fat Workout for Girl Moms-lateral runs exercise
  • Belly Fat Workout for Girl Moms-flap pulls exercise
 
Disclaimer: This or any other exercise program may result in injury. Always consult your doctor / physician before beginning this or any other workout or exercise program. By performing any of the exercises in this program or on this site, you agree to the full disclaimer and assume ALL risks of injury from doing so. Koboko Fitness is NOT responsible or liable for any injury or loss you may sustain by participating in this workout or any exercise program. Read the full disclaimer here before you begin.

Workout Instructions (1/2)

Do each exercise for 30 seconds. Take a 10 second break between each exercise.

  1. lateral suspensions
  2. high roller
  3. high roller step – right
  4. lateral runs
  5. flap pulls

Workout Instructions (2/2)

Once you complete all the exercises above as explained, take a 1 minute break, then repeat the exercises as follows

  1. flap pulls
  2. lateral runs
  3. high roller step – right
  4. high roller
  5. lateral suspensions

Once you complete this second round, congratulations! Your belly fat workout for girl moms workout is complete!

Want another belly fat workout? Try this one

A few things to note:

  • Whenever there are 2 exercises shown side by side, one is a lower impact modification. Always go with the lower impact version if you are a beginner or have not exercised in a long time.
  • If I show an exercise that you do one leg (or arm) at a time, do the leg (or arm) shown for 15 seconds. Then do your other leg (or arm) for the remaining 15 seconds.

It’s easier for me to show you how to do it with just one arm or leg in this post. But if you’re doing my full-length follow along Premium workout videos, I always show both sides of every exercise.

Ready to Get Results that Last?

Try this Premium Workout

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