A big belly is much easier to put on than to lose. It’s the last place for a lot of people, and the process can be daunting. The most frustrating? Many people who are trying to lose belly fat aren’t approaching it with the right exercises. If your goal is to get rid of a “big belly” for good, to lose fat, you should start right away. Start eating in a calorie deficit and choose foods rich in lean protein and plenty of vegetables. You’ll also want to do strength training at least three times a week and be diligent about your daily steps.
Strength training will be the main focus of your exercise, as it will burn more calories than cardio, build muscle, and help raise your metabolism. This course will help you get rid of that big belly. It’s about optimizing your efforts in 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 foundational movement patterns: squat, hinge, push, pull, and lunge. This course should make up the majority 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’ve got you covered. Do 3-4 sets of the following exercises, then check out The 6 Best Exercises for Strong, Toned Arms in 2022, Coach Says.
Start your squats by grabbing a pair of dumbbells. Stand up straight with your feet just outside shoulder-width apart. Keeping your chest up and core tight, push your hips back and begin to squat down until your hips reach parallel height and the weights are below your shin. Drive through your heels to come back up, flexing your quads and glutes to finish. Complete 3-4 sets of 10-12 reps.
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For this exercise, you’ll assume a push-up position, keeping your shoulders in line with your wrists and your back straight. Keep your core tight and glutes contracted, and lower yourself under control until your entire body is on the ground. Once you reach the bottom, take your hands off the ground and then put them back to push yourself up. Flex your triceps and chest at the top to finish before doing another rep. Perform 3 to 4 sets of 8 to 15 repetitions.
Related: Lose a Belly Fast With These 3 Surefire Habits, Coach Says
For this next move, grab the wide-grip attachment on a seated row machine and place your feet firmly on the foot pad. Pull the handle out and then fully straighten your legs. Keep your chest up and drive your elbows toward your hips, squeezing your back and lats hard to finish. Straighten your arms fully and give your shoulder blades a good stretch before doing another rep. Do 3 to 4 sets of 10 to 12 reps.
To perform this deadlift, grab a pair of dumbbells and place them in front of you. Keeping your chest up and your knees soft, push your hips back as you drag the weights up your thighs. Once you get a good hamstring stretch, thrust your hips forward and squeeze your glutes to finish. Complete 3-4 sets of 10-12 reps.
Begin this lunge exercise with a dumbbell in each hand. Step forward with one leg and firmly plant your foot. Then lower under control until your rear knee gently touches the ground. Walk forward with the other leg and repeat. Perform 3 to 4 sets of 10 to 12 repetitions on each leg.
Tim Liu, CSCS
Tim Liu, CSCS, is a Los Angeles-based online nutrition and fitness coach Read More