In addition to a balanced, healthy diet and regular exercise, there are some exercise movements you can do anywhere that use your body weight as natural resistance to engage your abs, build muscle, and boost your resting metabolism—which is key to burning fat!

Far Rockaway Center for Rehabilitation and Nursing has details on three exercise movements you can accomplish with no equipment that will help you reduce belly fat even further to complement diet and more intense exercise.

  1. Reverse Lunge Twist

This not only engages your abs but your glutes as well and also helps your balance, which is key as we get older.

Start with your feet at hip-distance apart and then step back with your left foot. Lower your body so both knees are at 90-degree angles, and twist your torso to the right as you lower yourself. Twist back to center, return to a standing position and then repeat on the other leg and twist the other day. Then repeat that process 10 times.

  1. Bird Dog

This exercise works your core and the six-pack along with your glutes and your lower back muscles.

Start by getting onto your hands and knees, tighten your abs, and look to the floor. Then extend your right leg behind you and your left arm in front of you, trying to create a straight line with both by keeping your spine straight. Hold the position for five seconds, switch sides, and repeat that process 10 times.

  1. Burpees

A burpee is one of the best movements for all-around fitness, as it works just about every muscle in your body. It’s a calorie burner and also helps balance and coordination.

Start by standing with your legs hip-width apart, then squat down to the floor. Instead of getting back up, shift your weight to your hands and get into a plank position. Then use your feet to jump back into the squat position, rise up, then jump and clap above your head at the same time. That’s a burpee! Do 10 of those, and you’ll definitely feel like you accomplished something.

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