Get Rid of Your Balloon Belly With These Free Weight Exercises

Losing excess belly fat can be a daunting task for many people, no matter how hard they try. Unfortunately, balloon belly is not only frustrating to squeeze into tighter pants, but it can also predict future health problems. According to research from Harvard's TH Chan School of Public Health, studies link a swollen waistline to type 2 diabetes, heart disease and cancer. The ultimate way to burn relaxation isn't cardio, it's cardio. This is resistance training. So we've put together some productive free weight exercises to help you get rid of your balloon belly.

By exercising with weights, you will burn calories and build lean muscle, which will actually increase your metabolism and burn more fat throughout the day. For best results, ditch machine exercises and use free weights – barbells, kettlebells, dumbbells, etc. This way, you'll use a full range of motion and activate more muscles, while balancing and stabilizing your body with weights.

result? Better fat loss shrinks your inflated waistline. Here are some great free weight exercises — no matter your experience — to get rid of your balloon belly and boost your overall health.

Woman in gym showing goblet squat exercises to reduce belly fat

Goblet squats are one of the best full-body exercises. This isn't just a lower body exercise; you can even target your upper body while lifting weights and stabilizing your core throughout the workout.

To prepare for the workout, grab the ends of a dumbbell in both hands and lift it to your chest with your elbows under the weight. Stand with your feet shoulder-width apart and your toes slightly out. Begin the movement by sitting back and spreading your knees apart. Descend below the parallel while keeping your lower back flat. At the bottom of the movement, cross your heels and keep your knees apart.

RELATED: Lose 5 Inches From Your Waist With This Bodyweight Workout, Coach Says

Man shows dumbbell bench press to blast your beer belly

The key to burning a lot of calories is to build a lot of muscle at the same time – that's what the bench press does because it hits your entire upper body. Even better, it's easier than the traditional barbell bench press.

Lie on a bench with your chest out, shoulders together, and feet flat on the floor. Push the dumbbells up, keeping your shoulders back. Cross your heels too, keeping your hips on the bench.

Man bends over rowing exercises to demonstrate how to get rid of balloon belly

Rowing is a great exercise for strengthening your upper back and arms. By flexing your hips, your core has to work harder — and your lower body has to kick in too — so you can get more out of a movement.

Take a dumbbell in each hand, bend your knees slightly, and bend your hips until your torso is almost parallel to the floor. Keeping your lower back flat, squeeze your shoulder blades together and row.

Related: 5-Minute Standing Ab Workout to Strengthen Core

man doing kettlebell deadlift

Here's another incredible full-body workout that can help you lose weight. It trains tons of muscles in the back of your body from head to toe and improves your posture so you don't exaggerate your abs. By using kettlebells, you can learn how to deadlift properly so that once you get stronger and more advanced, you can try barbells, trap bars, and more.

Stand with your feet hip-width apart and place a kettlebell between the large bones of your ankles (medial malleolus). Bend your hips and grab the handles with both hands. Keep your back straight, knees slightly bent, and shoulders together. As you perform the exercise, drive your heels through the ground and push your hips forward. Then, reverse the motion and repeat.

Anthony J. Young

Anthony J. Yeung, CSCS, is a fitness expert at Esquire, GQ, and Men's Health and the founder of GroomBuilder, the destination for men looking to transform their bodies for their wedding. Take this free 5-day class to burn fat and build muscle for the big day!Read more about Anthony

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