Exercise Tricks for Getting Rid of Belly Fat, Trainer Says
Ninety percent of the clients who hire me have a goal of losing fat, particularly belly fat. If you're looking to do the same, know that you have to focus on the basics: Eating a healthy diet while being at a calorie deficit, strength training regularly, and getting in regular aerobic activity.
If you do these three things consistently, you will lose fat. But, if you've been practicing these habits for a while and need a little extra boost, there are a few exercise tricks you can add to your routine to help you lose belly fat.
These additions to your regular workout routine will elevate your heart rate and increase muscle tension, which helps your body burn extra calories and also elevates your metabolism through EPOC (excess post-exercise oxygen consumption).
Keep reading to learn the two exercise tricks to incorporate into your workout routine in order to get rid of belly fat—and exactly how to perform each. And for more, don't miss This Workout Plan Will Keep You Lean Throughout the Holidays.
Trick #1: Perform Drop Sets
One method I like to use in order to make an exercise more difficult, burn more calories, and place more tension on a muscle group is drop sets.
On the very last set of a particular exercise, you want to reach failure in your rep range. Once your set is done, immediately reduce the amount of weight you're using by 10-20%, then perform the exercise again for the same amount of reps until you reach failure. Drop the weight one more time by another 10-20%, and again, aim for failure. This is an intense method that will push your body and muscles to the limit and help get rid of belly fat.
Here are two examples of how to perform the drop set method…
Dumbbell Row
Position yourself parallel to a bench so your hand and knee are firmly pressed on the surface. Grip a dumbbell with the opposite hand and begin the motion by pulling the dumbbell up toward your torso, squeezing your lats and upper back at the very end of the movement.
Straighten your arm afterward and get a nice stretch at the bottom before performing the next rep. Finish 8-10 reps, then drop the weight by 10-20% and perform another 6-8 reps, then lower the weight again by 10-20% and rep out another 6-8 rows.
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Dumbbell Walking Lunges
Begin the movement by standing, holding a pair of dumbbells at your sides. Take a long stride forward with one leg and firmly plant your foot, then lower yourself under control until your back knee touches the floor gently. Then, step through with your other leg.
Perform 10 reps on each leg, then immediately grab a lighter pair of dumbbells and continue for 8-10 reps on each leg. Lighten the weight again (or simply use your own body weight) and rep out another 8-10 lunges on each leg to finish.
Related: Secret Effects of Lifting Weights Just Once Per Week, Science Says
Trick #2: Add 60 seconds of Aerobic Exercise Between Sets
If you're doing a weight training or circuit training workout, one thing you can do is add in a minute of cardio as your rest period instead of resting between sets. The cardio movement should be simple, low impact, and performed at a pace that you can maintain for at least 60 seconds.
Here are two cardio moves that I really like to do in between sets…
Jump Rope
Start by grabbing the rope with your hands just outside of your hips. Flick the rope with your wrists to jump up and over it with your feet, then have it go behind you and above your head to repeat. Continue this movement for 60 seconds.
Related: This Workout Is Three Times Better for Your Health Than Walking, New Study Says.
Exercise Bike
Hop on your favorite exercise bike and begin cycling at a pace that you can maintain for a full 60 seconds.
And that's it! These two exercise tricks will help you get rid of belly fat.
For more, check out Doing This One Thing While Strength Training Burns Twice as Many Calories, New Study Says.
