Workouts For The Gym To Lose Belly Fat – If you feel like you’re carrying some extra weight around your waist and are interested in losing belly fat through exercise, the gym is the best place to start. Before we give you some examples of the best exercises to lose belly fat, we thought it would be helpful to know a few things about fat loss:
Start exercising now—here are our top five tips for targeting belly fat and burning calories.
Workouts For The Gym To Lose Belly Fat
There is no one best form of aerobic exercise for weight loss, and it’s generally best to stick to the type you enjoy and the type of exercise you enjoy. But as part of an exercise program, a stationary bike is an excellent, relatively low-impact way to burn calories. Depending on your starting weight, you can expect to burn around 200 – 300 calories in half an hour. Plus, you can try different speeds, difficulty levels, and even try some HIIT rides. You can also try a spin class to burn calories in a fun environment.
Workouts To Lose Belly Fat At Home
Great for working your entire lower body, deadlifts are great for working your core, back, abs, and legs, helping to burn calories and build muscle. This is just what you need to help you lose belly fat.
Stand with a weighted barbell, or dumbbells if you prefer, with your feet shoulder-width apart and your palms facing you (for dumbbells) or the barbell facing you (for a barbell). Bend at your hips, bend your knees slightly, and keep your back straight as you lower the weight to the floor. Keep your back close to your body as you lower the weight to the floor. Slowly return to the starting position, squeezing your hips as you move forward.
Double up on your usual lunges by adding some overhead dumbbell raises. As a result, you’ll be working all the muscles in your torso, back, and hips, which means you’ll build strength and increase your metabolism.
Hold a pair of light to moderate dumbbells overhead with your palms facing each other. Lower your back knee until it touches the floor and drive forward. After pausing, bring your back foot into your front foot and repeat on the other side.
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An effective full-body workout that doesn’t rely on gym equipment – mountain climbers will get your pulse racing, burn calories, and build strength from your legs to your core, back, shoulders, and arms.
Basically, you’re balancing a lift on your hands and toes, then bringing your knees up to your chest, alternating as fast as you can. Your body weight builds strength, and exercise counts as your cardio.
Do it with multiple repetitions using a variety of exercises to really see the benefits. For example, burpees combined with lunges and mountain climbers can give you a full-body, strength-building workout that also burns calories.
We’ve gathered some ideas for fat-burning workouts so you can stick with your existing plan while deciding which workout you like best. If you want to lose belly fat or gain a healthy weight, diet is an important factor, but having the right exercise plan is also important. Most of us don’t want to spend hours at the gym – even if we feel the urge to do so, many of us simply don’t have the time. So, we’ve put together a list of the best exercises and exercises you can do at home to lose belly fat.
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If you’re looking to exercise to lose belly fat and need some inspiration for your next abdominal-focused workout, check out this list. You can select and mix and match exercises to create your own workout. Alternatively, scroll to the end of the article to find some handpicked exercises for targeting belly fat.
Your core is the middle part of your body, or your torso, and is made up of 16 different muscles. When we talk about your core, we’re talking about your deep muscles that stabilize everything you do.
Think of a tin can. The top of the jar is your diaphragm and the bottom is your pelvic floor. On the outside of the can are superficial muscles—the rectus abdominis and the external obliques. These are six pack abs.
Inside the tin can are deep muscles called the transversus abdominis, internal obliques, and deep back muscles. Your inner thighs, hips, shoulders, and neck also support your core.
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Why train the core? If you only train the surface of your six-pack, you won’t have a flat stomach because you won’t be targeting every muscle group.
Pelvic rocking can be difficult to master, but it’s worth the time because it’s an effective move if you want to exercise to lose belly fat.
STAY SAFE: Keep your core warm at all times while tilting your pelvis. It helps stimulate the nerve supply between the brain and muscles. This will prevent back pain and other injuries.
When you’re exercising to lose belly fat, don’t just stick to traditional exercises—try something different! This is a fun exercise made even more fun with a medicine ball.
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Stay safe: Breathe normally while performing this exercise. The more you practice, the more flexibility and control you’ll gain.
Stay safe: It’s easy to move your legs up and down. Doing controlled activities, making sure your stomach doesn’t rise and your back doesn’t arch, takes practice. One to three exercises performed correctly will help you achieve perfect abs.
Stay safe: This exercise provides immediate feedback on whether you’re doing it correctly. If you start to crawl after a few repetitions and your shoulders lift off the floor, you are only using speed, not muscle strength and control. Move slowly and you should stop shaking.
Stay safe: If your hip bones dig into the floor, rotate your hips slightly forward or backward until you find a comfortable position.
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It will stimulate your competitive instincts by using this move to test your fitness and a great exercise move for losing belly fat.
Stay safe: Have someone hold your legs or tuck them under a couch or bed while you perform the test.
Stay safe: If you need to make the exercise easier, rest your upper back on the ball. As you get stronger, gradually lower your lower back onto the ball.
Tossing and turning in bed may be uncomfortable for the next few days after doing this exercise.
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Be safe: If you experience pain in your lower back, your hips may be sagging. Lift your lower back. Remember to keep breathing. If this is too difficult, place your knees on the floor.
Hold for 60 seconds. You can do it! Remember, you have two sides, so the fun is doubled!
Stay safe: If you find the exercise too difficult, keep your calves on the floor until you’re strong enough.
Stay safe: If you feel your back lift off the floor, lift your elbows until you are strong enough to lie flat on your back.
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Difficult but effective, this exercise is ideal if you want to lose fat from the front of your belly.
Make sure it’s safe: When you lower the ball, make sure you twist far enough or you won’t be able to reach the ball on the next rep. You already know the best cardio exercises to lose belly fat. But if you’re looking for a more streamlined routine, strength training can come into play. Yes, we’ve discussed that spot fat reduction isn’t really a thing. But the truth is: all the fat is lost
To do this, cardio is absolutely essential, but strength training is another piece of the puzzle. “Strength training strengthens muscle tissue, which increases the amount of fat you can lose,” says Emily Hutchins, senior trainer and running coach at Nike NTC in Chicago.
Plus, as she points out, your health may actually stagnate if you stick to a cardio-heavy plan. “Strength training will increase your range of motion so you can work harder when doing cardio, which will help you get greater benefits,” she says.
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So the question becomes: What should you do in the gym? High-intensity strength training that focuses on full-body function and dynamic movement (i.e. how your body moves every day) will be the most effective and time-efficient way to maximize fat burning and muscle building. Additionally, strength training has the beneficial effect of increasing bone density, which can keep your bones strong as you age.
Build abs fast with Hutchins’ five-step workout. (You can find more information on the Nike+ Training Club app, which is free on iTunes and Android.) To keep your heart rate high at all times, do 30 seconds of “work,” followed by 10 seconds of rest. Choose to make
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