For many people, it is a great fight to lose excess fat around the midsection, no matter how hard they try. Unfortunately, a balloon belly is not only frustrating when you squeeze into the tightest of pants, it can also predict future health problems. According to Harvard T. H. Chan School of Public Healthresearch links a swollen waist to type 2 diabetes, heart disease and cancer. The best way to burn flab is not to do cardiovascular exercises; It’s resistance training. So we’ve rounded up some productive free weight exercises to help you get rid of your bulge belly for good.
By working out with weights, you’ll burn calories and build lean muscle, which actually increases your metabolism and burns more fat throughout the day. For best results, ditch machine exercises and use free weights: barbells, kettlebells, dumbbells, etc. That way you’ll use a full range of motion and activate more muscles while balancing and stabilizing your body with weights.
The result? best fat loss for deflate your swollen waist. Here are some great ones free weight exercises—regardless of your experience— to get rid of your balloon belly and improve your overall health.
The Goblet Squat is one of the best full body exercises. It’s not just a lower body movement; It even targets your upper body while holding the weight and stabilizing your core throughout the entire exercise.
To prepare for the exercise, grab the end of a dumbbell in both hands and hold it against your chest with your elbows under the weight. Stand with your feet shoulder-width apart with your toes turned slightly out. Begin the movement by sitting back and spreading your knees apart. Descend below parallel while keeping your lower back flat. At the bottom of the movement, drive through your heels and keep your knees apart.
The key to burning a lot of calories is to target a lot of muscles at once, and the bench press does exactly that, as it blasts your entire upper body. Even better, it’s a little easier on your shoulders than a traditional barbell bench press.
Lie on a bench with your chest up, shoulders tight, and feet flat on the floor. Drive the dumbbells up, keeping your shoulders back. Drive through your heels as well, keeping your glutes on the bench.
Rowing is a great upper back and arm strengthening exercise. By bending at the hips, your core has to work a lot more, and your lower body has to work as well, so you get even more benefits from a single movement.
Grab a dumbbell in each hand, bend your knees slightly, and bend at your hips until your torso is almost parallel to the ground. Keep your lower back flat, squeeze your shoulder blades together, and row.
This is another amazing full-body exercise that will help you lose weight. Train as many muscles in the back of your body from head to toe and improve your posture so you’re not exaggerating your belly. By using a kettlebell, you learn how to deadlift correctly so that once you get stronger and more advanced, you can try bars, traps, and more.
Stand with your feet hip-width apart and a kettlebell in the middle between the large ankle bone (medial malleolus). Bend at the hip to grasp the handles with both hands. Keep your back straight, knees slightly bent, and shoulders tight. To perform the exercise, push your heels through the floor and push your hips forward. Then, reverse the movement and repeat.
Anthony J Yeung
Anthony J. Yeung, CSCS, is a fitness expert featured in Esquire, GQ and Men’s Health and the founder of GroomBuilder, the destination for men who want to transform their bodies for their weddings. Join the free 5 day course to burn fat and build muscle for the big day! Read more about Anthony
