Having a big belly is very frustrating to deal with. Not only does it get in the way of trying to match it to clothes, it’s simply not hygienic. This is one of the reasons Belly fat loss It is the most popular fitness goal for people. They want it gone, they want to get rid of it fast. If you also have this on your wish list, you’ll appreciate the best 7-day workout to reduce belly fat that we’ve put together to target this area.
Unfortunately, the abdomen is a stubborn part of the body that shrinks. You need to focus on a set of basics on a consistent basis, in order to lose fat all over, get toned, and tighten things up. this means Reduce calories stick to a healthy diet, take your daily steps for cardio, and Perform strength training. For most people, strength training three to four times a week is usually enough to see results. However, some like to train every day in order to speed up the process, and more often than not they do the same exercise. When it comes to an exercise you repeat daily, it should be challenging and stimulate your muscles, but not so much that you can’t recover from it. Resting your body appropriately is essential.
If I am going to train seven days in a row to perform the same movements, this is a great training that I will only do with dumbbells. Stick to it every day, and over time, you’ll see the results you want. Complete 3 sets of the following exercises in this 7-day workout to reduce belly fat.
Begin with a dumbbell cup squat by holding one dumbbell perpendicular to your chest. Keeping your core tight, push your hips back, and sit down until your thighs are parallel to the floor. Stand up from the road, lower down, then work through your heels and hips to stand, bending your quads and buttocks all the way to the end. Do 3 sets of 10 reps.
To prepare chest-supported dumbbell rows, set the bench at an incline (at least 30 to 45 degrees). Grab two dumbbells, place your chest on the pillow, keeping your knees on a bench bench or legs straight on the floor. Straighten your arms, and begin to pull the dumbbells with your elbows, squeezing your muscles at the end of the movement. Lower the dumbbells down to the full stretch before performing the next exercise. Complete 3 sets of 10 reps.
For this next exercise, put a pair of dumbbells in front of you and assume the push-up position. Keeping your core tight, hips high, and chest long, use control to lower your body, descending until your chest hovers an inch or two off the floor. Get a good stretch at the bottom, then push yourself back, flexing your chest muscles and triceps until you’re done. Do 3 sets of 10 to 15 reps.
Begin your dumbbell raises by grabbing a set of dumbbells and placing your foot on a sturdy bench or surface. Make sure your chest is still long and your core is tight as you bend to the heel of your front leg and push it back. Flex your quads and glutes at the top of the movement, then lower yourself under control before performing another rep. Complete 3 sets of 10 reps per leg.
This last exercise begins by lying flat on a bench with your hands firmly on the end of it. Keep your feet together and raise your legs toward your body. Once your legs are in front of you, raise them as high as you can. Firmly flex your abdominals from the top, then slowly lower them under control while keeping the tension in your core. Return to the starting position before performing another rep. Do 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