Reduce abdominal fat faster with these free weight exercises, says the coach: eat this, not this

Whether you’re preparing for swimsuit season or planning a beach getaway with this special person, dealing with belly fat can be a real desolation. (Not to mention abdominal fat, also known as visceral fat, is associated with a variety of health risks.) A common and highly related priority that people want to achieve is to lose belly fat. This type of fat is a real pain, because it is difficult to get rid of. But don’t feel bad about the dumps, because we’ve put together some productive weight-lifting exercises that will reduce abdominal fat faster and get you in shape for your sunny getaway.

In order to lose fat, let’s talk about some key players in the game. Living a healthy lifestyle, eating low in calories, doing regular cardio and prioritizing strength training are crucial habits to adapt to. When it comes to strength training, this form of exercise should make up the bulk of your workouts because it builds muscle, increases metabolism, and helps burn fat. And if you want to reduce abdominal fat faster, you should choose challenging strength exercises, preferably those that involve free weights. Free weights are higher because they force your body to work harder and recruit more muscle groups compared to other forms of resistance exercise.

If you are not sure which free weight exercises to choose, we have you covered. Here are four movements you can add to your current routine or perform the following as a stand-alone workout. Aim for 3 sets of workouts from the following moves, and then take a look at the top 6 exercises for strong, toned arms in 2022, says the coach.


For this exercise, you will stand in front of the kettlebell with your feet off the weight. Push your hips back and bend low enough to grab the kettlebell. Make sure your shoulders are aligned with the handle and your torso is straight. Hold the core tight and your shoulders down and grab the kettlebell pushing your heels and hips. Stay high and bend your buttocks at the top. Reverse the movement to lower the weight before performing another repetition. Complete 3 sets of 10 reps.

Related: Reduce belly fat faster at age 40 with these free weight exercises, says coach

man making a row of renegades with dumbbells

Start this movement by placing yourself in a bending position with a wide position, with a dumbbell in each hand. Keeping your core tight and your glutes tight, grab one hand and lift the weight up by driving your elbow to your hip and squeezing your back. Return the dumbbell to the floor, then line up with the other arm. Perform 3 sets of 6 to 8 reps for each arm.

Related: The 4 Most Effective Exercises to Lower Your Waist After 60

shoulder press with dumbbells

Start this exercise with the dumbbells next to your shoulders and palms facing up. Hold your core tight and your glutes tight and push your dumbbells up, flexing your shoulders and triceps at the top. Lower the weight under control before doing another repetition. Complete 3 sets of 10 reps.

Bulgarian squat in the dark gym

From a standing position, rest your back foot on a bench or sofa and stand with your other foot about 2 or 3 feet away from the bench. Take a pair of dumbbells to the sides and then start the movement by lowering the body down, with control, so that the back knee almost touches the ground and the front knee is in a run of the runner. Then use your weight to drive up the front heel to stop again, flexing your quadriceps and glutes as you stand up. Do 3 sets of 10 reps for each leg.

Tim Liu, CSCS

Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles Read more

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