Losing belly fat is known as one of the most challenging parts of weight loss. Losing weight is hard enough on its own, but your belly can be very stubborn, and no matter what exercise or diet you try, it just won’t go away! No matter how many crunches you do (an exercise that is dreaded), the challenge can be a frustrating cycle for many people. But there’s a reason for that: as we age, so do our hormone levels. Hormones and fat in our belly strongly influence each other, which not only results in a faster accumulation of belly fat, but also becomes the last fat to disappear after years of hard work in the gym.
To find out which exercises you should actually be doing to remove fat from your midsection, we spoke to Andrew White, a certified personal trainer for Garage Gym Pro. He shared with us the six exercises that are most effective when it comes to melting away belly fat. Read on to find out what they are!
1. High-Intensity Interval Training (HITT)
The first exercise White recommends for belly fat is HITT, a combination of high- and low-intensity workout exercises. “Sprint for 30 seconds and then walk for a minute. Repeat this cycle 10-20 times. This type of workout is excellent for burning fat, and I personally love how it maximizes results in minimal time,” he says.
This one exercise may be painful, but without pain there is no gain. While one minute of planking may feel like an hour ago, this workout is sure to give you the results you’re looking for if you do it right and consistently. White says, “To do a plank, start in a push-up position, then bend your elbows and put your weight on your forearms. Your body should form a straight line from your head to your feet. Try a plank for 30 seconds to one minute, gradually increasing your time as your strength improves. Aim to incorporate 3 sets of planks into your routine. It’s an incredibly effective core strengthening exercise, and I’ve felt a significant difference in the tightness of my stomach since I started integrating it.” Noted!
This one is a great exercise for your whole body; it can serve as both cardio and strength training while fighting belly fat. White explains to us how to do it. “Stand up straight, then squat and place your hands on the floor. Kick back into a push-up position, do a push-up, then jump back into a squat and jump up. Try to do as much as you can in one minute, rest then out for 30 seconds. Repeat for 10 minutes. It’s a tough full-body exercise that I’ve found increases my heart rate and burns tons of calories.”
This exercise works on strengthening different parts of your body, such as the back, legs and core. By doing this, you also reap the benefits of a strong core. Start in a high plank position. Raise one knee to chest, then quickly switch and raise the other knee as you extend the first back out. Rock climbers are intense and dynamic; I’ve found them to be great at shredding belly fat. as possible in a minute, then rest for 30 seconds. Repeat for 10 minutes,” says White.
5. Russian quarrels
This challenging exercise will get your lower back and abs tighter and tighter. With the benefits of a strong core and a slimmer waist, there’s no reason not to give this workout a try. White says, “Sit on your sit bones with your knees bent. Lean back slightly, keep your back straight. Rotate your torso to the right and then to the left to complete one rep. Start with 3 sets of 15 reps on each side. As you get stronger, increase the number of sets or add a barbell for extra resistance. Russian twists have helped me and my clients get a more defined midsection.” Understood!
6. Jump rope
We all practiced jumping rope as a kid, to see who could keep up their pace the longest, but this beneficial physical activity can still be part of your exercise routine, especially for shedding belly fat. “It may seem simple, but it’s a great fat-burning exercise. Aim for one minute of jumping, followed by one minute of rest, and repeat for 10-20 minutes. I often use jumping rope as a warm-up or finisher for my workouts,” explains White.
It comes down to
With these six exercises, the fight against belly fat can be won; it just takes some practice and consistency to eventually see results. Whether it’s planks, jump ropes, or burpees, these targeted workouts will get your heart rate up, tone your abs, and trim your waistline. Of course, other lifestyle factors will also come into play, such as diet and good sleep, but arming yourself with these powerful exercises will help you gain more control over your body!
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