Most of my clients want to lose fat, particularly in the belly area. In order to do so, I tell them they need to focus on the basics: eat a healthy diet while at a calorie deficit, get in daily steps and cardio, and perform strength training regularly. If you’re looking to shrink belly fat faster, too, I have you covered with three super effective exercises that will help you accomplish exactly that.
When it comes to lifting weights, you want to choose just the right movements. The best strength exercises to burn belly fat in a speedy fashion would be compound movements, which target multiple muscle groups at the same time. By involving more body parts, you recruit more muscle fibers and burn more calories, which will elevate your metabolism.
If you want to burn belly fat faster, I recommend strength training at least two to three times a week. You can incorporate the following five exercises either as a full-body workout, or sprinkle them into your training days. Check them out below, and next, be sure to read The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.
Dumbbell Bent-Over Row
With your feet shoulder-width apart, push your hips back and bend your torso so you’re bent forward at least 45 degrees. Tighten your core, and row both dumbbells towards your hips, squeezing your lats at the end. Straighten your arms fully before performing another rep. Perform 3 to 4 sets of 8 to 10 reps.
Dumbbell Front Squat
Begin by holding a pair of dumbbells up to your shoulders. Keep your core tight, push your hips back, and squat down until your hips are parallel to the ground. Drive through the heels and hips to stand back up, and flex your quads and glutes to finish. Complete 3 to 4 sets of 8 to 10 reps.
Dumbbell Arnold Press
Grab your dumbbells, and hold them up at shoulder-width height with your palms facing toward you. As you lift the dumbbells over your head, rotate your palms and elbows out away from you, and press the weight up in a smooth motion. Flex your shoulders at the top, then reverse the movement back to the starting position before performing another rep. Perform 3 to 4 sets of 8 to 10 reps.
Bulgarian Split Squat
Position your back foot up on a bench with either the top of your foot or the ball of your foot. Step out about 2 to 3 feet. When you’re in position, lower yourself down under control while keeping the back knee bent as you descend. Drive through with your front heel to return to a standing position, and repeat. Perform 3 to 4 sets of 8 to 10 reps on each leg.
Line up the kettlebell about 2 feet away from you. Push your hips back, keep your chest tall, and reach for the handle with both hands. Tighten your core, and pull the bell towards you before snapping your hips forward and squeezing your glutes as hard as you can at the top.
Swing the kettlebell until it’s parallel to the floor. After you swing it, keep your core tight, and use your lats to pull the kettlebell back. Keeping your knees slightly bent, pull the kettlebell back between your legs, and hip hinge back before popping them forward for another rep. Complete 3 to 4 sets of 15 to 20 reps.
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This content was originally published here.