Don’t you just wish you could snap your fingers and shrink your belly fat? Reducing fat in the midsection is a tough fitness goal, but it is achievable. In order to do so, you have to be consistent in the basics: eat at a calorie deficit, and get in strength training and cardio. We’re here to share the #1 trainer-approved belly-shrinking workout that will give you the results you’re looking for.
If you’re serious about losing your belly fat, it’s important to know that full-body strength training workouts should have more of a priority over aerobic work. This is because strength training burns more calories than cardio, builds lean muscle, and elevates your metabolism. Each of your strength training sessions should include exercises from each of the fundamental movement patterns: squat/hinge, push, pull, and lunge. Each of these movement patterns recruits more muscle fibers and burns more calories than single-joint exercises.
Many people don’t know where to begin when it comes to putting together a full-body strength routine that will help achieve fat loss goals. You are well on your way—simply incorporate this belly-shrinking workout into your regular schedule. Check it out below, and next up, don’t miss The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.
Start Trap Bar Deadlifts by standing in the center of the trap bar with your feet shoulder-width distance apart and toes pointed straight. Keeping your chest tall and core tight, push your hips back, and squat down until you are able to grab the handles. Pick up the weight by driving through the heels, flexing your quads and glutes at the top to finish. Push your hips back, and squat down until the weights touch the ground before performing another rep. If you do not have access to a trap bar, you can perform a kettlebell deadlift or with two dumbbells out to your sides. Complete 3 sets of 8 to 10 reps.
Related: The Worst Exercise Habits That Are Aging You Faster, Trainer Says
For Dumbbell Push Presses, grab a pair of dumbbells, and hold them up at shoulder height with your palms facing each other. Keep your core tight, and dip into a quarter squat. Explode up, and use the momentum to press the weight up over your head. Lower under control back into the starting position before performing another rep. Perform 3 sets of 8 to 10 reps.
READ RELATED: Cancer: The fruit shown to 'selectively' kill cancer – may be 'more effective' than chemo
Get into a staggered stance position for Split Stance Dumbbell Rows with one foot forward and the other one out to the side behind you. Grab a dumbbell, and hold it on the side of the leg that’s straight. Keeping your chest tall and core tight, bend forward at the waist about 45 degrees with your arm fully extended. Lead with your elbow, and begin pulling the weight towards your hips, squeezing your lat at the end to finish. Straighten your arm fully, getting a full stretch in your shoulder blade at the end before performing another rep. Plan to do 3 sets of 10 reps on each arm.
Related: The #1 Workout To Lose Your Beer Gut for Good, Trainer Says
Start your Dumbbell Step-Ups by grabbing a pair of dumbbells and placing your foot on a bench or sturdy surface. Keeping your chest tall and core tight, lean into the heel of the front leg, and push off of it to step up. Flex your quad and glute at the top of the movement, then lower yourself under control before performing another rep. Perform all reps on one leg before switching over to the other. Do 3 sets of 10 reps on each leg.
Start V-Ups by lying flat on your back with your arms over your head and your feet fully extended. Press your lower back into the ground, and begin the movement by raising your legs straight up and reaching your hands towards your feet. Crunch hard at the top, then lower yourself under control back to starting position. Complete 3 sets of 10 to 15 reps.
Tim Liu, C.S.C.S.
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles Read more
Source:
