Skip to main content

The Total-Body Workout That'll Shrink a Big Belly for Good

Many of my clients have a goal of losing fat, particularly in their belly. In order to trim up—especially around the waistline—you need to focus on eating at a calorie deficit, getting in your cardio, and prioritizing strength training. You may not want to hear it, but when working towards a smaller belly, then resistance training is non-negotiable. Now that you have an overall plan, it's time to decide on just the right strength workouts to do. To get you on the right path, we put together a full-body routine that'll help shrink a big belly for good. Keep reading to learn more.

Choosing mostly compound movements is the way to go. These are golden, because they incorporate more muscle groups and will increase your calorie burn more than single joint exercises. As far as how much you should be doing, I recommend performing full-body sessions at least two to three times each week, with a weekly focus on getting stronger or performing more reps. This will allow you to build muscle, increase your metabolism, and as a result, burn more fat.

Not sure which movements exactly to do to shrink a big belly for good? I have you covered. Here's a sample total-body workout that'll shrink a big belly for good. You'll notice a smaller belly in no time if you are consistent.

1

Dumbbell Thrusters

dumbbell front squat gut-reducing exercises to shrink a big belly for good

Begin this exercise by holding a pair of dumbbells up to your shoulders. Keep your chest tall and core tight, then squat down until your hips are parallel to the ground. Once you've hit that parallel position, drive through your heels, and use the momentum of the squat to press the weights straight up. Flex your triceps at the top, then lower the weight under control back to your shoulders before performing another rep. Complete 3 to 4 sets of 10 reps.

Related: The #1 Floor Workout To Lose Belly Fat and Slow Down Aging, Says Trainer

2

Wide Grip Rows

wide grip cable row to get rid of a big belly

To start your Wide Grip Rows, grab the wide grip attachment on a seated row machine, and place your feet firmly on the footpad. Pull the handle out, then fully straighten your legs. Keep your chest tall, and drive your elbows back towards your hips, squeezing your back and lats hard to finish. Straighten your arms all the way, and get a good stretch in your shoulder blades before performing another rep. Complete 3 to 4 sets of 10 reps.

Related: This Is the Best-ever Lower Belly Pooch Workout, Fitness Expert Says

3

Dumbbell Step-Ups

dumbbell step up to get rid of a big belly for good

Start your Dumbbell Step-Ups by grabbing a set of dumbbells and placing your foot on a bench or sturdy surface. Make sure your chest remains tall and your core tight as you lean into the heel of your front leg and push off of it to step up. Flex your quad and glute at the top of the movement, then lower yourself under control before performing another rep. Complete 3 to 4 sets of 10 reps for each leg.

4

Dumbbell Pushups

dumbbell pushups to get rid of your belly pooch

Place a set of dumbbells in front of you, and get into a pushup position. Keeping your core tight, hips high, and chest tall, use control to lower your body. Come down until your chest is an inch or two above the ground. Get a good stretch at the bottom, then push yourself back up, flexing your pecs and triceps to finish. Complete 3 to 4 sets of 10 to 15 reps.

5

Alternating Jackknife Sit-Ups

alternating jackknife to shrink a big belly for good

Start this final move by lying flat on the ground with your feet straight and arms over your head. Begin raising one leg towards you while bringing in the opposite arm. Crunch hard at the top, then lower yourself back to starting position before performing a rep on the opposite side. Complete 3 to 4 sets of 10 reps on each side.

The post The Total-Body Workout That'll Shrink a Big Belly for Good appeared first on Eat This Not That.


Eat This Not That

Popular posts from this blog

These 5 Grocery Items Are Cheaper Than Ever Right Now

The grocery industry has been facing major disruptions. The combined effects of the pandemic, climate change, and economic uncertainty over the past couple of years have culminated in a series of supply chain breakdowns. For the consumer, this means supply shortages , shipping delays , and temporary store closures are becoming more commonplace – and all of the added production cost to suppliers is driving up food prices . The U.S. Bureau of Labor Statistics' Consumer Price Index report for January 2022 was released on Feb. 9, and it tells the story of cost trends for every spending category over the past year. Now the numbers are in, and since January 2021, "food at home" spending has increased 7.4%. Consumers should use this number as a benchmark, Phil Lempert, the consumer behavior analyst and founder behind Supermarket Guru , told Eat This, Not That! "Anything that's substantially less [than the 7.4% increase] is a deal," said Lempert. "When you

When Should I Take Creatine?

Creatine is probably the most well-researched supplement on the market today. Numerous studies have found positive adaptations in strength, power and muscle mass thanks to creatine supplementation—especially when it's combined with resistance training. Although the benefits of creatine are well-known to lifters, the best time to take it isn't common knowledge. Which leads us to some important questions:     Does an optimal time for consuming creatine exist?     If it does, should you take it before or after your workout? According to a new study published in the Journal of Exercise and Nutrition, the timing of creatine ingestion does indeed play a role in getting bigger and stronger. Creatine supplementation before resistance training increases muscular strength and lean muscle mass. Interestingly, taking creatine immediately after lifting weights results in greater muscle growth than taking it immediately before. However, in terms of strength gains, no difference betw

Best Smoothie Habits for Weight Loss, According to Dietitians

When it comes to trying to lose weight , most of us are rather poor math students. We mess up the addition and subtraction all the time. We'll try to subtract calories by skipping meals only to become ravenous later on and undercalculate how much food we've eaten to satisfy that gnawing hunger . That's where smoothies can shine as effective weight-loss tools. Research has found that meal replacement shakes, such as protein and fruit/vegetable smoothies, can help people reduce overall daily calorie consumption if used regularly in place of calorie-dense meals and snacks. Getting into the smoothie habit works for weight loss if you follow the right approach. We asked dietitians for the best strategies for getting the most benefit from your smoothie habit . After you read through these tips, try out our recipes for the 25 Best-Ever Weight Loss Smoothies . 1 Make weight loss your 'why' Don't assume a new smoothie recipe is right for you simply because i