Looking to reduce a big belly forever? dealing with stubborn fat in your abdomen It can be incredibly frustrating, but if you have dedication, the right moves, and healthy habits on deck, you’ll be well on your way to losing unwanted weight.
Before we discuss how you can reduce a big belly for good, there are two main types of fat that we are going to talk about: subcutaneous and visceral. Subcutaneous fat is fat just below the skin and generally poses no health risk, while visceral fat is found deeper in the abdomen and encompasses the organs. Chances are, if you have belly fat, you have large amounts of both. However, visceral fat carries a higher risk of metabolic health problems such as type 2 diabetes, cardiovascular disease and breast cancer (in women).
If you are looking to reduce the amount of fat that surrounds your organs, you should choose strength training exercises that target multiple muscle groups and cardio that can be performed at a higher intensity. Not sure which ones to choose? We have some that will help you reduce a big belly forever. Incorporate any or all of the following moves into your workouts, then don’t miss out. The 6 Best Exercises for Strong, Toned Arms in 2022, Says a Trainer.
For the Dumbbell Clean + Press, you’ll start with a dumbbell in each hand. Keep your chest up and tight, and push your hips back. Then move your hips forward and clean the weight up to your shoulders. Squat down until your hips are parallel to the floor, then drive through your heels and explode back up. Use the momentum of the squat to push the weight up, then lower it back to the starting position before doing another rep. Complete 3 sets of 8 repetitions.
Related: This 10-Minute Visceral Fat Burner Is What Your 50-Year-Old Belly Needs, A Trainer Says
Start 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 firmly planting your foot. Take that same leg, take a step and plant your heel firmly on top of the bench. Keeping your core engaged, lean forward and drive through your heel, flexing your glute to come up. Reverse the movement and then perform another rep. Perform all reps on one leg before switching to the other. Complete 3 sets of 8 reps on each leg.
With your feet shoulder-width apart, push your hips back and bend your torso so you’re leaning forward at least 45 degrees. Tighten your core and row both dumbbells toward your hips, squeezing your lats last. Straighten your arms fully before doing another rep. Complete 10 to 12 reps.
Related: The best plyometric exercises to lose belly fat, says a trainer
If you have access to a sled at your gym, start by loading it with a light weight (one 45-pound weight if there is only one slot, or two 25-pound weights if there are two). If you’re new to the exercise, hold the sled by the handles with your arms outstretched. Push the sled 20 to 40 yards one way, then back, keeping your body at a 45-degree angle to the bars at all times. Keep your eyes on the ground as you push. Rest 2-5 minutes before doing another set, aiming to do 3-5 sets of 20-40 yards each.
For this final exercise, hop on a stationary bike and start your running intervals on it. A simple time interval you can complete is run hard for 20 seconds, cruise for 20-40 seconds, then repeat. Try to do this for 15 to 20 minutes total.
Tim Liu, CSCS
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles. read more
