Whether you’re getting ready for swimsuit season or planning a beach getaway with that special person, dealing with belly fat can be a real hassle. (Not to mention, belly – also known as visceral – fat is associated with a variety of health risks.) A common and highly related fitness priority that people want to achieve is losing belly fat. This kind of fat is a real pain, because it is difficult to get rid of. But don’t feel like you’re in a bad mood, as we’ve rounded up a few productive exercises with free weights that will reduce belly fat faster and get you in shape for a sun-filled getaway.
To get rid of the fat, let’s talk about a few key players in the game. A healthy lifestyle, a low-calorie diet, regular cardio training and priority strength training are key habits to adjust to. When it comes to strength training, this form of exercise should make up most of your workouts as it builds muscle, boosts your metabolism and helps burn fat. And if you want to reduce belly fat faster, you’ll need to choose challenging strength exercises – preferably ones that involve free weights. Free weights are superior because they force your body to work harder and engage more muscle groups compared to other forms of resistance exercise.
If you are not sure which free weight exercises to choose, we are for you. Here are four movements you can add to your current routine or perform down as a stand-alone workout. Aim for the 3 work series of the following movements, and then look at the 6 best exercises for strong and toned arms in 2022, says the coach.
For this exercise, you will stand in front of a kettlebell with your legs out of weight. Push your hips back and squat low enough to grab the kettlebell. Make sure your shoulders are in line with the handle and your torso is straight. Keep the core firm and the shoulders down, and lift the kettlebell by pushing through the heels and hips. Stand up straight and bend your glutes at the top. Invert the movement to lower the weight before performing another repetition. Complete 3 sets of 10 reps.
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Begin this movement by entering a push-up position with a wide stance, with a dumbbell in each hand. Holding the core firmly and squeezing the gluteus, take one hand and paddle the barbell upwards by squeezing the lat with your elbow.Return the dumbbell to the ground and then run down with the other hand. Perform 3 sets of 6 to 8 reps for each arm.
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Begin this exercise with dumbbells along your shoulders and palms facing each other. Hold the core firmly and the gluteus compressed, and press the dumbbells upwards, bending the shoulders and triceps at the top. Reduce the weight under control before performing the second repetition. Complete 3 sets of 10 reps.
From a standing position, rest your back foot on a bench or couch, and with your other foot, step about 2 to 3 feet away from the bench. Hold a pair of dumbbells to the side, then start the movement by lowering your body straight down – with control – so that your back knee is almost touching the ground and your front knee is in the runner’s stride. Then use your weight to pass through the front heel to return to standing, bending the quadruple and gluteus as you rise. Perform 3 sets of 10 reps for each leg.
Tim Liu, CSCS
Tim Liu, CSCS, is an online fitness and nutrition trainer based in Los Angeles. Read more