Ready to tackle the excess fat around your midsection and get a slim waistline? If so, you’ve come to the right place. In this article, we will share the top five exercises for belly fat that you can incorporate into your daily routine. All you need is 10 minutes and a small area to start shedding those extra inches and feeling more confident in your skin.
Losing belly fat not only boosts your confidence but is also good for your overall health. According to the National Heart, Lung and Blood Institute, the more fat you carry around your waist and hips, the higher your risk of developing heart disease and type 2 diabetes. Your risk further increases if your waistline is more than 35 inches for women and 40 inch for men.
Fortunately, the following exercises (courtesy of Rachel MacPherson, CPTan ACE Certified Personal Trainer with Garage Gym Reviews) are specifically designed to target the abdominal area, helping to tone and strengthen muscles while melting away unwanted and unhealthy fat.
“Belly fat comes off your body when you lose overall body fat due to a calorie deficit. You can create a calorie deficit by cutting back on food and adding exercise. All exercise helps burn calories, and no specific exercise will burn belly fat.” belly better than any other if the total calorie burn is equal. That means 200 calories burned doing crunches won’t help you lose any more belly fat than 200 calories spent running,” explains MacPherson.
If you can carve just 10 minutes out of your busy schedule and devote it to these highly effective exercises for belly fat, you’ll be slimming your stomach in no time. Read on to find out how to do the exercises, then check out The No-Gym Workout To Melt Stubborn Belly Fat.
According to the National Academy of Sports Medicine (NASM), this classic compound movement works multiple muscle groups. These include the glutes, quads, hamstrings and calves to strengthen the lower body and help shed belly fat.
Here’s how to do the exercise: “Use a barbell placed across your shoulders and traps, or hold dumbbells or kettlebells at your sides,” says MacPherson. “When squatting down, keep your chest up, keep one foot on tripod with little toe, big toe, heel flat on the floor, and back straight. Squat as deep as you can without allowing your spine to flex. Make sure to get up guiding with your collarbones, not your hips.”
Perform two to three sets using a weight that challenges you when doing eight to 12 reps. Stop the set when you feel like you still have three reps left in the tank.
Barbell deadlifts are another traditional compound exercise that targets the entire body, including the abdominal muscles. They will help you build strength and burn calories, and will also help you sculpt a flatter, toned tummy.
“Engaging your lats pull your shoulder blades back and forth like you’re trying to slide them into your back pockets,” MacPherson explains. “Then, screw your feet into the floor and rotate your femur (thigh) bones outward into your hip sockets (externally rotate). The outsides of your buttocks and thighs should be activated. This position requires snug-fitting shoes that will allow you to put pressure on them on the outside, so a sturdy material is best. Push your hips back and start lifting the bar first. Don’t lift your hips until you’re lifting the bar, then keep your hips close to the bar, lift it up with your chest lifted and the bar close to your body.Slowly reverse, lowering the bar close to your body.
Do two to three sets of eight to 12 reps. Stop the exercise when you can only do three more repetitions safely before reaching failure.
“Ab rollouts engage the entire core and tighten the deep abdominal muscles for a tighter look,” says MacPherson. “They’re also quite tough and use the whole body more than other abs exercises, so they’ll burn more calories.”
Begin on your knees, place your hands on an ab wheel or stability ball, and roll forward, extending your body as far as possible without losing control. Engage your abs as you return to the starting position. Try to do three sets of five to 10 repetitions.
“Suitcase carrying is an excellent abdominal-strengthening exercise,” says MacPherson. “It’s a one-sided (one-sided) loaded carry, as well as a functional movement that helps improve daily activity. This exercise helps build spinal stiffness and engages deep core muscles while burning calories by walking with a heavy load.”
Hold a dumbbell or kettlebell in your right hand with an overhand grip and place your feet approximately shoulder-width apart. Walk forward with steady, deliberate steps as you engage your core and keep your hips level, resisting the pull on the weighted side. Walk a set distance, then turn around and walk back to the start. Once you reach the starting line, switch arms to repeat on the other side. Do this two or three times on each side and watch your waist shrink.
Kettlebells around the world are a dynamic exercise that engages your entire core. Since this is an anti-rotational exercise, you are forced to strengthen your core to resist the rotational force of the kettlebell pulling you from side to side.
“Stand standing with feet shoulder-width apart, holding a kettlebell in front of your lower abdomen with both hands with an overhand grip. Support your core and pass the kettlebell around your body, alternating hands in front and back of your body,” instructs MacPherson. Perform two or three sets of 15 to 20 steps.
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