4 Exercises to Blast that Belly Fat

Exercises to Blast Belly FatYou will find many articles mentioning belly fat loss exercises for women. Guides that mention exercises to lose belly fat for men are rarer. This doesn’t seem like good news to you, if you are looking for solutions that will get rid of the excess fat around your abdomen.

Don’t worry though; we have the solution for you.

We propose that you move! All you need is to ensure that you watch what you eat and make regular activity a part of your life. If you want to blast the belly fat away, then moderate to intense cardio activity is one of the best ways. Another is to include strength training sessions. The best is to combine them!

But before you pick up a dumbbell, here are two important tips for you:

Plan Your Workouts

Exercises to lose belly fat for obese men are good but you can’t make them effective, if you’re not working out often enough. In order to lose belly fat fast, you need to do more than choose the right exercises. You will also have to plan the workouts. When you are making your plans, try to alternate difference exercises. For instance, if you start by working out with exercises that strengthen your upper body, such as crunches and bicep curls, then do other exercises, such as squats and lunges that will affect your lower body. This way, not only will you lose belly fat, you will also develop a stronger and more athletic body.

Stretching Is Important

Never forget to stretch before you begin exercising even though it isn’t an effective way to burn calories. It might not be as effective but it does burn calories – 180 calories per hour, according to the National Heart Lung and Blood Institute (1). However, that isn’t the only advantage of stretching. Stretching makes your muscles more flexible and strengthens your body. That means you will be able to work out for longer and harder. Certain stretches have been designed for burning belly fat though and you can do those for faster results. These include

  • Side bends
  • Torso twists
  • Back bends

Now, for the exercises…

You will be doing 5 rounds of each exercise by holding the move for 40 sec. You may rest for 2 min between each round.

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Squat Curl

barbell squat

Stand with the gap between your feet as wide as your shoulders. Next, bend at the hips and knees together. This will position you so that your chest is up while your heels support your weight. Straighten up and simultaneously, curl the dumbbells until they are level with your shoulders.

When you go into a squat, it affects the whole of your lower body. When you hold the dumbbells while doing the exercise, you improve the strength of your grip. The curl will raise your heart rate, making this exercise a cardio challenge for your body.

Bent-Over Row

While doing this exercise, you will have to pick a dumbbell in each hand. Now stand tall and brace your core with your chest up. Hinge at the hips and not at the waist as you bend forwards. Begin to lead with your elbows as you row the weights to your sides. Assume the starting position again.

The use of dumbbells in this exercise has a two fold purpose. Firstly, it allows you freedom of movement, so that you can focus on squeezing your shoulder blades. Secondly, it ensures that muscle development will be equal on both sides of your body.

Overhead Press

For this exercise, you will have to pick a dumbbell in each hand. Now stand tall and brace your core with your chest up. Raise the dumbbells until they are at the same level as your shoulders. Your palms should be facing forwards as you straighten your arms over your head. Once the weights have reached there, assume the start position.

This exercise comes right after a legs exercise. You will be thus working out two different parts of your body. This combination will successfully keep your heart rate up. It will also result in maximal calorie burn.

Intense Exercise

This intense exercise has two modes. Depending on which one you can manage, pick a version, and do it as many times as you can in a minute.

Version 1

This is one of the easy exercises to lose belly fat for beginners. For it, you will have to assume the press-up position. That means bracing with your core and glutes. Your hands will be directly below your shoulders while your feet will be together. Now, lower your chest to the floor by bending your elbows. Next, return to the starting position by pressing back up powerfully.

Version 2

Assume the press-up position. This time, form a diamond shape with your thumbs and forefingers. Now, lower your chest to the floor by bending your elbows. Next, return to the starting position by pressing back up powerfully.

Use these exercises to lose belly fat in few months and you will begin to results soon. However, if you want an even faster weight loss or simply to get rid of your cravings, then PhenQ fat burner is perfect for making that happen!

Reference:

https://catalog.nhlbi.nih.gov/sites/default/files/publicationfiles/06-5847.pdf