Having a big belly is so frustrating to deal with. Not only does it hamper trying to fit into clothes, but it’s simply not healthy to have. This is one of the reasons why losing belly fat is the most common fitness goal people have. They want it gone, and they want to get rid of it fast. If you also have that on your wishlist, you’ll appreciate the best 7-day workout to shrink belly fat we’ve put together to target this area.
Unfortunately, the belly is a stubborn part of the body to shrink. You need to focus on a combination of basics on a consistent basis, in order to lose fat all over, get toned, and tighten things up. This means cutting down on calories and sticking to a healthy diet, getting in your daily steps for cardio, and performing strength training. For most people, strength training three to four times a week is usually enough to see results. However, some want to train every day in order to speed up the process, oftentimes doing the same workout. When it comes to a workout you repeat daily, it should be challenging and stimulate your muscles, but not too much to where you can’t recover from it. Resting your body appropriately is essential.
If I were to train seven days in a row performing the same movements, this is a great workout I’d do just using dumbbells. Stick to it every day, and over time, you’ll see the results you desire. Complete 3 sets of the following exercises in this 7-day workout to shrink belly fat.
Kick off your Dumbbell Goblet Squats by holding one dumbbell in a vertical fashion in front of your chest. Keep your core tight, push your hips back, and squat down until your thighs are parallel with the ground. Rise up ¼ of the way, then lower back down, and then drive through your heels and hips to stand up, flexing your quads and glutes to finish. Perform 3 sets of 10 reps.
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To set up Chest Supported Dumbbell Rows, adjust the bench at an incline (at least 30 to 45 degrees). Grab two dumbbells, position your chest on the pad, and keep your knees on the seat of the bench or legs straight down on the ground. Straighten your arms, and begin pulling the two dumbbells in with your elbows, squeezing your lats at the very end of the motion. Lower the dumbbells down for the full stretch before performing the next rep. Complete 3 sets of 10 reps.
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For this next exercise, place the pair of dumbbells in front of you, and assume a pushup position. Keeping your core tight, hips high, and chest tall, use control to lower your body, coming down until your chest is hovering an inch or two above the floor. Get a good stretch at the bottom, then push yourself back up, flexing your pecs and triceps to finish. Perform 3 sets of 10 to 15 reps.
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 sets of 10 reps on each leg.
This final exercise begins with you lying flat on a bench with your hands firmly gripping the end. Keep your feet together, and raise your legs toward your body. Once your legs are in front of you, kick them up as high as you can. Flex your abs hard at the top, then slowly lower them under control while maintaining tension in your core. Return to the starting position before performing another rep. Perform 3 sets of 10 to 15 reps.
Tim Liu, CSCS
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles Read more about Tim