A big belly is something that’s so much easier to put on than it is to lose. It’s the place where it goes last for a lot of folks, and the process can be daunting. The most frustrating thing? Many people who are trying to lose their belly fat aren’t tackling it with the right exercises. If your goal is to get rid of a “big belly” for good, in order to lose fat, you have to start right away. Begin eating at a calorie deficit, and choose foods that are high in lean protein and plenty of vegetables. You’ll also want to perform strength training at least three times each week and be diligent about getting in your daily steps.
Strength training will be the main focus of your exercise since it will burn more calories than cardio, build muscle, and help elevate your metabolism. This course will help you get rid of that big belly. It’s all about streamlining your efforts to the area where you want to make the most progress.
When it comes to strength training exercises, it’s imperative to choose exercises from the fundamental movement patterns: squat, hinge, push, pull, and lunge. This course should make up the bulk of your workouts to recruit as many muscle fibers as possible, allowing you to burn more fat. The result? A smaller belly in no time.
Want to get rid of a big belly and not sure how to put together an effective workout? We have you covered. Perform 3 to 4 sets of the following exercises, and next, check out The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.
Start your squats by grabbing a pair of dumbbells. Stand up straight with your feet just outside shoulder width. Keep your chest tall and core tight, push your hips back, and begin squatting down until your hips hit about parallel height and weights are below your shin. Drive through your heels to come back up, flexing your quads and glutes to finish. Complete 3 to 4 sets of 10 to 12 reps.
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For this exercise, you will assume a pushup position, keeping your shoulders in line with your wrists and your back straight. Keep your core tight and glutes squeezed, and lower yourself under control until your whole body is on the floor. Once you reach the bottom, take your hands off the ground, then place them back to push yourself up. Flex your triceps and chest at the top to finish before performing another rep. Perform 3 to 4 sets of 8 to 15 reps.
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For this next move, grab the wide grip attachment on a seated row machine, and place your feet firmly on the footpad. Pull the handle out, then straighten your legs fully. Keep your chest tall, and drive your elbows back towards your hips, squeezing your back and lats hard to finish. Straighten your arms all the way, and get a good stretch in your shoulder blades before performing another rep. Perform 3 to 4 sets of 10 to 12 reps.
To perform this deadlift, grab a pair of dumbbells, and position them in front of you. Keeping your chest tall and knees soft, push your hips back while dragging the weights down your thigh. Once you get a nice hamstring stretch in, drive your hips forward, squeezing your glutes to finish. Complete 3 to 4 sets of 10 to 12 reps.
Start this lunge exercise with a dumbbell in each hand. Step forward with one leg, and firmly plant your foot. Then, lower yourself under control until your back knee gently touches the floor. Walk forward with the other leg, and repeat. Perform 3 to 4 sets of 10 to 12 reps on each leg.
Tim Liu, CSCS
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles Read more