If your fitness mindset is “burn, belly fat, burn,” then we’ve got you covered with five push-up exercises to lose belly fat. We know how stubborn this area of the body can be to lose weight, so we’re here to help with helpful information and the right exercises to add to your fitness routine. Consider this the best belly fat burner.
According to a UNSW to study published in Sports medicine, strength training alone can burn about 1.4% of total body fat. This produces similar results if you did aerobic or cardiovascular exercises. In addition, this investigation revealed a decrease in visceral fat when performing strength exercises. Lead study author Dr Mandy Hagstrom, an exercise physiologist and UNSW Senior Professor of Medicine and Health, said: “Our findings show that even when resistance training is performed alone, it results in a favorable loss of body fat without having to diet or go for a run” (via daily science).
It goes without saying that for lose belly and fat everywhere, strength training is king. This form of physical activity helps you build muscle. Y raise your metabolism. In addition to traditional strength training exercises, you can also incorporate bodyweight movements into your regimen. and one of the best body weight exercises you can do for Burn calories is the bending It can really be done anywhere and engages your chest, shoulders, triceps, and core.
If you’re already a pro at performing standard pushups, there are many variations you can do that will further challenge your body, allowing you to burn more calories and fat. Read on for five push-up exercises to lose belly fat. Get ready for a real belly fat burner!
The backbend begins when you get into a standard pushup position with your feet just outside shoulder-width apart. Lower your body with control until your chest is just above the floor. Instead of pushing up like you normally would, push yourself into your hips as you bend your knees. Strongly flex your shoulders at the end of the movement, then return to the starting position before performing another repetition. Complete three to four sets of 15 to 20 repetitions.
For the next exercise, assume a pushup position with your hands shoulder-width apart. Raise your feet to raise them on a sturdy surface, such as a bench or box. Keeping your chest up and your core tight, lower your body under control until your chest touches the floor, then push back up through your palms. Flex your triceps and chest at the top to finish. Perform three to four sets of 10 to 15 repetitions.
This move is a stellar variation of the pushup. Stretches the core and improves shoulder mobility. Talk about killing two birds with one stone!
Start by getting into, you guessed it, a pushup position. Drive your hips toward the ceiling and get a solid stretch in your hamstrings. Swoop down to the ground, head close to chest. Just before your body hits the ground, push yourself up, flexing your triceps to finish. Complete three to four sets of 10 repetitions.
For the quad press, think of a movement that is a hybrid of squats and pushups. Lie down on the floor and place your hands under your shoulders in a tabletop position. Then turn your forearms in about 45 degrees to form a diamond with your hands. Keep your knees bent but just above the ground. Keep your weight evenly balanced between your hands and the balls of your feet. Lower yourself by bending your elbows as you push your knees out and keep your back flat. Push your back up through your palms and toes as you flex your triceps hard at the top with each rep. Perform three to four sets of 15 to 20 repetitions.
Begin the Spiderman pushup in a standard pushup with your feet together and arms in line with your wrists. Keep your core tight and lower your body from him, using control. As he descends, pull one knee toward the elbow on the same side. Flex your oblique at the bottom, then push yourself up, returning your leg to the starting position. Perform the next repetition switching to the other knee. Complete three to four sets of six to eight repetitions for each side.
Tim Liu, CSCS
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles. Read more about Tim
