Looking to shrink a big belly for good? Dealing with stubborn fat in your midsection can be incredibly frustrating, but if you have dedication, just the right moves, and healthy habits on deck, you’ll be well on your way to losing unwanted weight.
Before we get into how you can shrink a big belly for good, let’s talk about two main types of fat: subcutaneous and visceral. Subcutaneous fat is the fat just under your skin that usually doesn’t pose a health risk, while visceral fat is found deeper in your belly and encompasses your organs. If you have belly fat, chances are you’re carrying large amounts of both. However, visceral fat comes with an increased risk of metabolic health problems such as type 2 diabetes, cardiovascular disease, and breast cancer (in women).
If you’re looking to reduce the amount of fat surrounding your organs, you should choose strength exercises that target multiple muscle groups and cardio that can be done at a higher intensity. Don’t know which ones to choose? We have a few that will help you shrink a big belly for good. Incorporate any or all of the following moves into your workouts, and then don’t miss The 6 Best Exercises for Strong, Tone Arms in 2022, the trainer says.
For the Dumbbell Clean + Press, you’ll start with a dumbbell in each hand. Keep your chest high and your core tight, and throw your hips back. Then push your hips forward and clean the weight up to your shoulders. Squat down until your hips are parallel to the floor, then cross your heels and explode. Use the momentum of the squat to push the weight up, then lower it back to the starting position before performing another rep. Perform 3 sets of 8 reps.
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Begin this next move by standing in front of a bench, holding a pair of dumbbells. Perform a reverse lunge by stepping back with one leg and planting your foot firmly. Take that same leg, step forward and plant your heel firmly on the bench. Keeping your core tight, lean forward and cross the heel, flexing your glute to come up. Reverse the movement, then perform another repetition. Perform all reps on one leg before switching to the other. Perform 3 sets of 8 reps on each leg.
With your feet shoulder-width apart, push your hips back and bend your torso so that you are leaning forward at least 45 degrees. Squeeze your core and row both dumbbells toward your hips, squeezing your lats together at the end. Fully straighten your arms before performing another repetition. Perform 10 to 12 reps.
Related: Best Plyometric Exercises to Lose Belly Fat, Trainer Says
If you have access to a sled in your gym, start by loading it with a light weight (a 45-pound weight if there is only one slot or two 25-pound weights if there are two). ). If you are new to the exercise, grab the sled high on the handles with your arms straight. Push the sled 20-40 yards one way, then back, with your body at a 45 degree angle to the bars at all times. Keep your eyes on the ground as you push. Rest for 2-5 minutes before performing another set, aiming for 3-5 sets of 20-40 yards each.
For this last exercise, get on an exercise bike and start your sprint intervals on it. A simple time interval you can perform is to sprint hard for 20 seconds, roll for 20-40 seconds, then repeat. Try to do this for 15 to 20 minutes in total.
Tim Liu, CSCS
Tim Liu, CSCS, is a Los Angeles-based online fitness and nutrition coach Learn More