Losing belly fat is one of the most common, relatable fitness goals. It’s a stubborn area of the body that takes time and patience to shrink down. But don’t feel down in the dumps! In order to get rid of belly flab, there are some basic habits and exercises we’ve put together for your routine that’ll get you on the right track. Consuming a healthy diet while in a calorie deficit, getting in your daily steps and cardio, and strength training on a regular basis are your keys to success.
When it comes to strength training, you should emphasize mostly free weight movements. The best free weight exercises to get rid of belly flab are compound movements that involve multiple muscle groups. This allows you to work more muscles and burn more calories, helping you trim that fat right off.
Contrary to what you may see on social media, you don’t need fancy combination exercises in order to tone up and shrink belly fat. If you focus on improving the basic movement patterns—whether that be using more weight or performing more reps—you’ll notice major progress in how you look and feel.
The following four exercises are simple to perform in order to get rid of belly flab. Incorporate them into your routine or as a standalone workout. And next, be sure to check out The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.
Begin this exercise by holding a pair of dumbbells with your feet outside of your shoulders. Keep your chest tall and core tight, and squat down until the weights are either mid-shin or below. Drive through your heels and hips to come back up, flexing your glutes and quads to finish. Complete 3 sets of 10 to 12 reps.
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Grab your dumbbells, and hold them up at shoulder-width height with your palms facing toward you. As you lift the dumbbells over your head, rotate your palms and elbows out away from you, and press the weight up smoothly. Flex your shoulders at the top, then reverse the movement back to the starting position before performing another rep. Perform 3 sets of 10 to 12 reps.
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Get into a staggered stance position 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. Perform 3 sets of 10 to 12 reps on one side before switching to the other.
Start the movement by holding a pair of dumbbells with your feet shoulder-width apart. Keeping your chest tall, step out to the side while pushing your hips back. Let the trailing leg lengthen, stretching the inner thigh. Push yourself back to starting position with the heel of the working leg before stepping out to the other side. Perform 3 sets of 10 reps on each leg.
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Tim Liu, C.S.C.S.
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles Read more
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