We’ve all been there struggling with stubborn belly fat that just won’t budge despite our best efforts.
Read on to discover six unexpected moves that can transform your core and help torch that stubborn belly fat.
The risks of deep belly fat go beyond just external appearances.
Photo: Shutterstock. Design: Eat This, Not That!
Are Your Workouts Making You Store More Fat?
6 Exercises To Avoid
The Power of Deadlifts
Step-by-step instructions:
Position your feet shoulder-width apart.
Grab the barbell with your palms facing you and hands just outside of your legs.
Shutterstock
Bend at the knees with your back staying straight and weight on your heels.
Lift the bar and stand up by using your legs to drive up.
This exercise helps in stimulating the release of hormones like growth hormone to promote muscle growth and fat loss.
Shutterstock
Common mistakes:
The mistake seen most often is poor form by rounding the lower back.
That can be because of another common mistake: lifting with your arms instead of the hips.
These two mistakes can lead to serious injury.
Shutterstock
Master the Kettlebell Swing
Step-by-step instructions:6254a4d1642c605c54bf1cab17d50f1e
Stand with your feet wider than your shoulders.
Grab the kettlebell with both hands from the top while lowering in a sumo squat position.
Thrust forward from your legs and swing the kettlebell upwards.
Shutterstock
Kettlebell swings should be done three to five times per week.
This is a full-body, explosive workout to torch deep belly fat.
By activating multiple muscles, you are forced to have an increased calorie output.
Shutterstock
Lighter weight and proper form are the keys to making this workout easier.
Practice the hip movement and hinge prior to adding weight to your routine.
Once the movement is nailed down, the workout will be a breeze.
Shutterstock
Try adding resistance bands that increase the tension of the swing or pause at the bottom of the exercise.
Performing single-arm or double kettlebell sings will also increase the challenge of it.
These movements can put a strain on your neck and back.
It is also typical to see people squat instead of swinging or not hinging properly at the hips.
The Underrated Farmer’s Walk
Grab the dumbbells in a neutral grip.
Keep your shoulders back and down.
Activate your core and begin walking for a designated distance or time.
Each walk should range from 30 to 60 seconds in length.
This exercise works because it requires ultimate core stabilization, forcing the deep core muscles to be worked.
The combination of strength and cardio elevates the heart rate to burn fat during and after the workout.
Farmer’s walk is an efficient and safe way to target deep belly fat.
When not performing this workout, try grip strengthening exercises to improve grip strength.
To increase the level of difficulty, one can increase both the weight and walk distance.
Challenge yourself with an uneven hold by having a heavier weight in one hand.
you’re free to also perform the workout on an inclined or declined surface to add resistance.
Adding pauses and slowing down the tempo are great ways to increase muscle activation and stabilizers.
The biggest mistakes made with the farmer’s walk are hunching the shoulders and not engaging the core.
You want to avoid leaning with the weight, and engaging the core will help keep your posture upright.
Put a towel or sliders under your feet.
Keep your hands in place, then bring one knee to your chest, followed by the other one.
Slowly speed up like running on the floor for a set duration of time.
This exercise combines full-body activation and cardio intensity into one movement to torch deep belly fat.
This consistent engagement increases the caloric output during the exercise.
Additionally, the sliders help in elevating your heart rate quicker to help target deep belly fat.
If you’re gonna wanna, take pauses during the time allotment to reset.
To take this workout up a notch, you’re free to increase the speed of the exercise.
Elevating your feet on a raised surface will add difficulty, too.
Dropping or lowering the hips is a common mistake with this workout.
By doing either of these, you are putting stress on your back and not engaging your core.
People have a tendency to move too fast with poor control, too.
The Power of Hollow Body Holds
Lay flat on your back on the floor.
Extend your arms overhead at a 45-degree angle.
Raise your legs off the floor at a 45-degree angle.
Hold that position for a set time by engaging your core.
Do hollow body holds two to three times per week, with each hold lasting 20 to 60 seconds.
The hollow body holds work because it engages the entire core.
It forces the muscles to work together throughout a sustained isometric contraction.
Single-leg extensions and keeping your shoulders off the ground are both great options to make this harder.
People performing this exercise often will raise their lower back off the floor.
This is the most critical aspect of the hold to keep your core effectively engaged.
Position your hands on the ends of the rope with your arms and legs shoulder-width apart.
Put a slight bend in your knees.
Activate your core while keeping your back neutral then fully extend your hips.
Either with one arm at a time or both arms, slam the rope on the ground.
This high-intensity cardio workout should be performed two to three times per week.
The explosive motion of the slams helps by recruiting multiple muscle groups that increase caloric expenditure.
The closer you stand to the anchor point, the easier this exercise will be.
While standing closer can make this workout easier, it can also increase the difficulty depending on your approach.
By standing closer, you allow yourself to increase the speed of the slams to make this harder.
It is typical for people doing this exercise to only use their arms as opposed to their whole body.
You have to remember that your legs, core, and hips are important to effectively perform this workout.
People also stand too stiff or upright, reducing their power and putting strain on the back.
One way to combine these exercises into one workout is through a high-intensity circuit workout.
If spreading these out during the week, combine the workouts into a balanced weekly plan.
By grouping these workouts into focus-specific groups, you’re able to effectively work your muscles without overexertion.
These workouts will provide full-body results that will lead to torched deep belly fat.
Staying consistent over an eight-week period will leave you seeing even better results.
Stay consistent and accountable to reach your goals.
