Whether you’re gearing up for swimsuit season or planning a beach getaway with that special someone, dealing with belly fat can be a real downer. (Not to mention abdominal, aka visceral—Fat is associated with a variety of health risks.) A common and very identifiable fitness priority that people want to achieve is lose belly fat. This type of fat is a real pain, because it is difficult to get rid of. But don’t feel down, because we’ve rounded up some productive free weights. exercises that will reduce belly fat faster and get you in shape for your sun-filled getaway.
For shed fat, let’s talk about some key players in the game. Live a healthy lifestyle, eat in a calorie deficit, do cardio regularly, and prioritize strength training are all crucial habits to adapt. When it comes to strength training, this form of exercise should make up the bulk of your workouts because it builds muscle, raises your metabolism, and helps burn fat. And if you want to lose belly fat faster, you’ll need to choose challenging strength exercises, preferably those that involve free weights. Free weights are superior because they force your body to work harder and recruit more muscle groups compared to other forms of resistance exercise.
If you’re not sure which free weight exercises to choose, we’ve got you covered. Here are four moves you can add to your current routine or do the following as a stand-alone workout. Aim for 3 working sets of the following moves, and then take a look The 6 Best Exercises for Strong, Toned Arms in 2022, Says a Trainer.
For this exercise, you’ll stand in front of the kettlebell with your feet off the weight. Push your hips back and squat down enough to grab the kettlebell. Make sure your shoulders are in line with the handle and your torso is straight. Keeping your core engaged and shoulders down, lift the kettlebell by pushing through your heels and hips. Stand up and flex your glutes at the top. Reverse the movement to lower the weight before doing another repetition. Complete 3 sets of 10 repetitions.
Related: Lose Belly Fat Faster in Your 40s With These Free-Weight Workouts, Trainer Says
Begin this move by getting into a push-up position with a wide stance, holding a dumbbell in each hand. Keeping the core engaged and the glutes engaged, he takes one hand and drives the weight up by driving the elbow toward the hip and squeezing the lats. Return the dumbbell to the ground, then perform a row with the other arm. Do 3 sets of 6 to 8 reps for each arm.
Related: The 4 most effective exercises to reduce the waist after 60
Begin this exercise with the dumbbells at your shoulders and palms facing each other. Keeping your core tight and glutes tight, lift the dumbbells up, flexing your shoulders and triceps at the top. Lower the weight under control before performing another rep. Complete 3 sets of 10 repetitions.
From a standing position, plant your back foot on a bench or sofa and step out with the other foot about 2 to 3 feet from the bench. Hold a pair of dumbbells at your sides, then begin the movement by lowering your body back down, with control, so that your back knee is almost touching the ground and your front knee is in a runner’s lunge. Then use your weight to drive your front heel back to standing, flexing your quads and glutes as you rise. Do 3 sets of 10 reps for each leg.
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Tim Liu, CSCS
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles. read more
