If you want to lose belly fat, the last exercises you should do are “ab” exercises. Sit ups, crunches, and leg lifts will not get rid of your belly. To lose weight you want to use movements that make your heart pump and stoke your metabolism – and that means using exercises that involve your major muscle groups and accelerate your heart rate to the upper levels. With that, here are 8 exercises for losing belly fat:
1. Sprinting. If you want to run to lose weight, then sprint. Run as fast as you can for 40 – 100 meters and then take a short rest. Complete 2 – 12 sprints as your fitness level dictates. And for an extra challenge, do your sprint work on a steep hill.
2. Squats. Whether you use a barbell, dumbbells, or just your bodyweight, the squat should be part of your weight loss exercise regimen. Keep your weight on your heels, point your toes slightly out, and don’t be afraid to squat “below parallel”.
3. Burpees. A killer exercise that requires no equipment, you can’t go wrong with the burpee. To do a burpee squat down and put you palms flat on the floor. Next kick your feet back until you are in the bottom of the push up position (chest touching the floor). Spring your feet back to the squatting position and then jump into the air with your arms reaching for the sky. If you’ve never done them before, be ready to sweat!
4. Deadlifts. Done with either a barbell or dumbbells, the deadlift is an important compound movement for strength and fat loss. Primarily involving the hamstrings, glutes, and lower back, the deadlift is a worthy addition to your fat loss exercise program.
5. Jumping Rope. Sure this one might require a bit of coordination, but it can be a fun and intense workout once you get the hang of it. Try jumping as fast as you can for one minute and then taking a 30 second rest. Repeat that cycle 3 – 12 times for a quick and effective fat burning workout.
6. Kettlebell Swings. Another exercise that primarily involves the hamstrings, glutes, and lower back, the kettlebell swing is great for high repetition work. A simple and effective drill is to do the maximum number of swings for 30 seconds followed by 30 seconds of rest, repeated 5 – 15 times depending on your fitness capacity.
7. Lunges. Lunges are another great lower body movement than can be done with bodyweight only or with free weights. To mix things ups, try doing lunges forward, backwards, and walking.
8. Thrusters. The thruster is a combination move involving the front squat and the overhead press. Start with the barbell or dumbbells at shoulder level while in a standing position. Bend at the hips and knees as you descend into the bottom of the squat. Drive through the heels, returning to the standing position. As the hip fully opens, drive the weight overhead until the arms are straight. Using both the upper and lower body will have your heart rate cranked!
Losing belly fat is not about working the muscles of your midsection. It’s about getting your major muscles groups working at intensity levels that will be optimum for burning fat.