A big belly is something that is much easier to put on than to lose. It’s the place where it finally happens to a lot of people, and the process can be daunting. The most frustrating? Many people who are trying to lose belly fat do not approach it with the right exercises. If your goal is to get rid of a “big belly” permanently to lose fat, you need to get started right away. Start eating low-calorie foods and choose foods high in lean protein and lots of vegetables. You will also want to do strength training at least three times a week and be diligent in getting into your daily steps.
Strength training will be the main focus of your exercise, as it will burn more calories than cardio, increase muscle and help raise your metabolism. This course will help you get rid of this big belly. It’s about streamlining your efforts in the area where you want to move the most.
When it comes to strength training exercises, it is essential to choose exercises from the basic movement patterns: squat, hinge, push, pull and lunge. This course should make up most of your workouts to recruit as many muscle fibers as possible, which will allow you to burn more fat. The result? A smaller belly in no time.
Want to get rid of a big belly and not know how to do an effective workout? We have you covered. Do 3 to 4 sets of the following exercises, and 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 with your feet shoulder-width apart. Keep your chest high and your core narrow, push your hips back and begin to bend until your hips reach a parallel height and the weights are below the edge. Drive down your heels to get back up, flexing your quadriceps and glutes to finish. Complete 3 to 4 sets of 10 to 12 reps.
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For this exercise, assume a bending position, keeping your shoulders in line with your wrists and back straight. Keep your core tight and your glutes tight and lower yourself under control until your whole body is on the ground. Once you reach the bottom, take your hands off the ground, and then place them back to push yourself up. Bend your triceps and chest at the top to finish before performing another repetition. Perform 3 to 4 sets of 8 to 15 reps.
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For this next move, grab the wide grip coupling on a sitting row machine and place your feet firmly on the pad. Pull the handle and then pull the legs completely. Keep your chest high and drive your elbows back to your hips, squeezing your back and backs hard to finish. Stretch your arms to the end and stretch your shoulder blades well before doing another repetition. Perform 3 to 4 sets of 10 to 12 reps.
To make this dead weight, grab a pair of dumbbells and place them in front of you. Keeping your chest high and your knees soft, push your hips back as you drag the weights across your thigh. Once you have a good stretch of the hamstrings, drive your hips forward, squeezing your buttocks to finish. Complete 3 to 4 sets of 10 to 12 reps.
Start this lunge exercise with a dumbbell in each hand. Go forward with one leg and plant your foot firmly. Then lower yourself under control until your back knee gently touches the ground. Walk forward with the other leg and repeat. Perform 3 to 4 sets of 10 to 12 reps on each leg.
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles. Read more