Belly fat is an all-too-common, unwanted guest. In fact, it's something that seems to appear quickly and takes forever to go away. If this sounds all too familiar, consider these sevenexercises for hometo lose belly fat in 30 days.
You'll love this routine because you don't have to go to the gym to see noticeable results. When it comes to starting a new fitness program, many people don't want to go to a gym and prefer to do sotrain from home. Many of my clients have had great results with this. With this in mind, let's get started!
If you're trying to lose belly fat in 30 days, exercise, especially strength training, should be the primary focus of your routine. Strength training helps you build muscle, burn fat and increase your metabolism. There are many exercises you can do with basic equipment, and I have the solution for you.
Here are seven exercises you can start nowreduce your belly fatwithin the next 30 days. Just grab a few dumbbells and resistance bands and you're good to go! Keep reading to learn more and then move on5 simple home exercises to stay in the best condition.
Halterbeker Squats
This first exercise begins with holding a dumbbell in a vertical position at the heart center. Keeping your core tight, hang your hips back and squat until your thighs are parallel to the ground. Rise ¼ of the way up, then lower into a squat and then push through your heels and hips to come back up, flexing your quads and glutes at the top. Perform three to four sets of 12 to 15 repetitions.
Melt the lower belly fat with these bodyweight exercises
Bandrijan
Set up a band row by wrapping a resistance band around a sturdy surface, such as a pole or beam. Grasp the band with both hands and then take two steps back to get some tension. Keeping your core tight, push your elbows back and squeeze your shoulder blades. To finish, extend your arms fully. Complete three to four sets of 15 reps.
Dumbbell push-ups
Place a set of dumbbells in front of you and then assume a push-up/high plank. Grab the dumbbells. Keep your hips high, your chest high, and your core tight as you lower your body until it is about an inch or two off the ground. Then push yourself back up, finally flexing your triceps and chest muscles. Perform three to four sets of 10 to 15 repetitions.
Bulgarian split squats
Bulgarian split squats begin by standing upright with a dumbbell in each hand. Plant one foot on an exercise bench or bench. Take a step forward with the other foot, about two to three feet from the bench. Lower into a split squat with control. Your back knee should almost touch the ground. Then press back up while flexing your quads and glutes. Complete three to four sets of 10 reps with each leg.
5 fat burning exercises you can do from your bed
Hip thrust with one leg dumbbell
For the single-leg dumbbell hip thrust, you place your back on an exercise bench, with your legs supporting your core (which should be hanging in the air). Place a dumbbell on one of your legs. Keep your core tight as you bend at the waist to lower your body. Stand back up by pushing with your heel to extend the hip upward. Squeeze hard at the top for two seconds, then lower the leg in a controlled manner for the next rep. Perform three to four sets of 10 to 15 repetitions with each leg.
Shelf shoulder taps
For this exercise, stand in a push-up/high plank position, making sure your shoulders stay in line with your wrists and your hips are high. Your core should remain tight as you reach one arm toward the opposite shoulder. Press that shoulder, then bring your arm back down and do the same with the other arm. Keep your back straight and your glutes engaged. Complete three to four sets of eight to 10 repetitions with each arm.
Cross-body mountain climbers
Finish with the final exercise, crossbody mountain climbers, by tackling a push-up. Your feet should be fully extended and your shoulders should be in line with your wrists. Keep your core tight as you take one knee and move it toward the opposite elbow, bending your obliques. Return your leg to the push-up position before repeating the movement with the other leg. Switch back and forth, maintaining tension in your core the entire time. Perform three to four sets of 10 repetitions with each leg.
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Tim Liu, CSCS
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los AngelesRead more about Tim
