If you want to lose belly fat, you’re not alone, as it’s a very common fitness goal that many people strive to achieve. WebMD explains that everyone carries fat in their belly area, even if you wear abs. But excess visceral fat can have a detrimental impact on your health, as it’s linked to an increased risk of type 2 diabetes, high blood pressure, dementia, heart disease, colon cancer, and breast cancer. . To help you get a trim midsection and stay healthy, we’ve rounded up the best exercises to lose five inches of belly fat.
We’re not going to embellish it: the abdominal area can be frustrating and take time (and patience!) to slim down. But with just the right tips and tricks, you’ll be on your way to success. In order to melt inches off your waistline, you’ll need to stay on top of your exercise regimen, get enough sleep, eat a healthy diet (which includes fiber), and manage stress properly (via WebMD). It is essential to emphasize aerobic exercise and strength training, while focusing on eating with a calorie deficit.
Many people make the common mistake of only doing cardio and abdominal exercises, but that’s not an effective way to lose five inches of belly fat. The goal here is to choose mostly compound movements that engage more muscle groups, are harder, and burn more calories. This will elevate your metabolism, helping you achieve your fat loss goals. And at the end of your strength training sessions, you can finish with a cardio conditioning exercise.
If you don’t know what exercises to do, I’m here for you. Many of my clients who have lost inches off their waistline focus on the following exercises, so keep reading to learn more.
The first of these exercises to lose five inches of belly fat is the Trap Bar Deadlift. Start by positioning yourself in the center of a trap bar. Your feet should be shoulder-width apart and your toes should be pointing straight. Keep your chest high and your core tight as you hinge your hips back and squat down until you can grasp the handles. Raise the bar through your heels, flexing your quads and glutes at the top of the movement. Push your hips back and squat until the weights touch the floor before performing another rep. Perform 3-4 sets of 8-10 reps.
Related: The #1 Workout For Lower Belly Fat To Do With A Resistance Band
Then get ready for the Wide Grip Seated Rows. Grab the wide-handle attachment on a seated rowing machine and place your feet firmly on the footrest. Pull the handle and fully straighten your legs. Keep your chest high and bring your elbows to your hips, squeezing your back and lats tightly. Fully straighten your arms and stretch your shoulder blades solidly before completing another repetition. Perform 3 to 4 sets of 10 repetitions.
Related: The #1 Floor Workout to Get Rid of Middle-Aged Spread
Grab a set of dumbbells for your dumbbell walking lunges, holding one in each hand. To begin, step one leg forward and plant your foot firmly on the floor. Next, lower yourself with control into a lunge until your back knee gently touches the floor. Step forward with the other leg and repeat the movement. Perform 3-4 sets of 12 reps for each leg.
You will need to save those dumbbells for this exercise and lie on an incline bench. Hold the weights above your body with your arms fully extended. Pull your shoulder blades back and down into the bench as you lower the dumbbells to your chest. Reap the benefits of a solid chest stretch at the bottom of the movement, then push the weights back to the position you started in. Make sure to squeeze your upper pecs and triceps up top. Perform 3 to 4 sets of 10 repetitions.
Finally, we will end this sequence with a cardio conditioning exercise: Rower Intervals. Get on a rowing machine and warm up for a few minutes. Once you’re ready to go, sprint for a minute and see how many meters you can accomplish in that amount of time. Then rest for 3-5 minutes, then complete another 60-second lap, trying to match the same distance as your first sprint. Rinse and repeat for 5 total rounds.
Tim Liu, CSCS
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles. Learn more about Tim
#exercises #lose #inches #belly #fat #trainer