Have you ever searched your entire wardrobe to find high waisted jeans that suit you? When this happens, it might be time to make some changes. According Harvard Health Publishing. Women, especially those with extra girth around their abdomen, have a 10-20% higher risk of suffering a heart attack. You’re not alone; Getting rid of stubborn belly fat is the most common fitness goal people have. Doing the right things is essential to help reduce those excess inches around your midsection, and we’ve made it easy with five exercises you can do to get rid of waist fat.
The sooner you start, the sooner your jeans will fit better and your heart will be less at risk. It’s important to know that you can’t complete your fitness journey with exercise alone. It is necessary to cut calories and also make sure to make strength training a priority in your workouts. It’s an easy mistake to just focus on cardio and abdominal exercises to reduce a waistline, but it’s not the most effective way to do it. You should emphasize compound strength exercises that target multiple muscle groups. Compound exercises will burn more calories and elevate your metabolism to burn fat.
Let’s get ready! We make the process easy if you’re not sure what you should be doing in your fitness routine. Here are five exercises you can start incorporating into the gym today to get rid of waist fat.
In order to start things off with Sumo Deadlifts, place your feet outside your shoulders with your toes pointed. Keeping your chest high, squat down and grab the barbell between your legs. With your core tight and your lats pulled down, lift the bar off the floor, squeezing your glutes hard at the top of the movement. Lower the bar to the floor and squeeze again with your setup before performing another rep. Perform 3 to 4 sets of 6 reps.
Related: The #1 Workout For Lower Belly Fat To Do With A Resistance Band
To begin your Dumbbell Renegade Rows, assume a wide stance with a dumbbell in each hand. Keeping your core tight and your glutes tight, take one hand and raise the weight by bringing your elbow toward your hip and squeezing your lat. Lower the dumbbell to the ground, then perform a row with the other arm. Perform 3-4 sets of 6 reps for each arm.
Related: The most effective exercises to lose 10 pounds in a month
Dumbbell Forward to Reverse Lunges start by holding onto a pair of dumbbells and stepping forward with one leg. Lower until your back knee touches the floor, then step back fully into a reverse lunge with the same leg, flexing your quads and glutes to finish. Perform 3 sets of 8 reps on one side before switching to the other and repeating.
For Landmine Presses, place the bar inside a landmine attachment. If you don’t have access to a landmine, you can stick a bar on the corner of a wall to achieve the same effect. Adopt a staggered position with one foot forward and one foot back. Grasp the bar keeping your chest high and core tight, then push it forward. Strongly flex your triceps and shoulder at the top of the movement, then lower the bar back to the starting position. Perform 3-4 sets of 10 reps on one side before switching.
The last exercise to get rid of waist fat is the Sled Push. If you have access to a sled at your gym, begin this exercise by loading it with a light weight (eg, a 45-pound weight if there is only one slot or two 25-pound weights). ‘there are two). If you’re new to the exercise, you’ll first grab the sled high on the handles with your arms straight. Push the sled 20-40 yards one way and then back, with your body maintaining a 45 degree angle to the bars at all times. Keep your eyes on the ground as you push the sled. Rest for 2-5 minutes before performing another set, aiming for 3-5 sets of 20-40 yards each.
Tim Liu, CSCS
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles. Learn more about Tim
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