Losing belly fat is one of the most common and relevant fitness goals. This is a stubborn part of the body that takes time and patience to shrink. But don’t get frustrated at the junkyard! To get rid of belly fat, we’ve developed some basic habits and exercises for your daily routine that will keep you on track. Maintaining a healthy diet with a calorie deficit, daily steps and cardio, and regular strength training are the keys to your success.
When it comes to strength training, you should focus primarily on free weights. The best free weight exercises for getting rid of loose abdominals are compound movements that involve multiple muscle groups. This allows you to build more muscle and burn more calories, helping you lose fat in no time.
Contrary to what you see on social media, you don’t need fancy combo exercises to build and shrink belly fat. If you focus on improving basic movement patterns—whether using more weight or doing more repetitions—you’ll notice a big improvement in how you look and feel.
To get rid of loose abdominals, the following four exercises are simple. Incorporate them into your workout routine or as a standalone workout. Next, be sure to check out the 6 best exercises for strong arms in 2022, say the trainers.
Start this exercise with a pair of dumbbells with your feet outside your shoulders. Keeping your chest straight and your core engaged, squat down until the weight is on or below your mid-shins. Come back up through your heels and hips, flexing your glutes and quads to finish. Complete 3 sets of 10 to 12 reps.
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Grab your dumbbells and lift them to shoulder-width, palms facing you. Rotate your palms and elbows out as you lift the dumbbells overhead, and push the weight up smoothly. Bend your shoulders at the top, then reverse the movement back to the starting position before doing another repetition. Do 3 sets of 10 to 12 reps.
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Get into a staggered position with one foot forward and the other foot on the side behind you. Take a dumbbell and place it on the side of your straight leg. Keeping your chest straight, core tight, waist forward about 45 degrees, arms fully extended. Leading with your elbows, start pulling the weight toward your hips, finishing by squeezing your lats to finish. Fully straighten your arms and fully extend your shoulder blades on one final rep before doing another rep. Do 3 sets of 10 to 12 reps on one side before switching to the other.
Begin by holding a pair of dumbbells with your feet shoulder-width apart. Keeping your chest straight, take a step to the side while pushing your hips back. Lengthen the back leg and stretch the inner thigh. Use the heel of your working leg to push yourself back to the starting position before walking to the other side. Perform 3 sets of 10 repetitions on each leg.
Liu Tian, CSCS
Tim Liu, CSCS, is an online fitness and nutrition coach in Los Angeles. Read more