Trainer Says The Best Visceral Fat Exercises To Reduce Belly Size For Good – Eat This Is Not

Are you looking to shrink a big belly forever? Dealing with stubborn midsection fat can be incredibly frustrating, but if you have dedication, and just the right movements and healthy habits on board, you’ll be well on your way to shedding unwanted weight.

Before we get into how to shrink a big belly for good, there are two main types of fat we are going to talk about: subcutaneous and visceral. Subcutaneous is the fat just below the skin that is usually not a health risk, while visceral fat is located deeper in the abdomen and includes your organs. Chances are, if you have belly fat, you are carrying large amounts of both. However, visceral fat comes with an increased risk of metabolic health problems such as type 2 diabetes, cardiovascular disease, and breast cancer (in women).

If you’re looking to reduce the amount of fat surrounding your organs, you’ll want to choose strength training exercises that target multiple muscle groups and cardio exercises that can be done at a higher intensity. Not sure which one to choose? We have a few things that will help you shrink a big belly for good. Incorporate any or all of the following movements into your workouts, and then, don’t miss the 6 best exercises for strong, toned arms in 2022, says trainer.

Tim Liu, CSCS

For the Dumbbell Clean + Press, you’ll start with a dumbbell in each hand. Keeping your chest long and core taut, throw your hips back. Next, move your hips forward and brush the weight up to your shoulders. Squat down until your hips are parallel to the floor, then drive through your heels and lunge up. Use the squat momentum to press the weight up, then lower it back to the starting position before doing another rep. Complete 3 sets of 8 reps.

Related: This 10-minute visceral fat reducer is just what your 50-year-old belly needs, says trainer

Ascend the dumbbells to shrink a big belly forever
Tim Liu, CSCS

Begin this next move by standing in front of the bench, holding a pair of dumbbells. Perform a reverse lunge by stepping back with one leg and holding your foot firmly. Take the same leg, step through it, and hold your heel firmly above the bench. Keeping your core tight, bend forward, push through the heels, and flex your glutes to exit. Reverse the movement, then perform another rep. Do all the exercises on one leg before switching to the other. Complete 3 sets of 8 reps of each leg.

Curved dumbbell row
Tim Liu, CSCS

With your feet shoulder width apart, push your hips back, and bend your torso so that you are bent forward at least 45 degrees. Tighten your core muscles, curl both dumbbells toward your hips, and squeeze your back muscles at the end. Fully straighten your arms before performing another exercise. Complete 10 to 12 reps.

RELATED: Trainer Says: The Best Plyometric Exercises to Lose Belly Fat

Slipper Race to Shrink Big Belly Forever
Tim Liu, CSCS

If you have access to a sled in your gym, start by loading it with a lighter weight (one 45-pound weight if there is only one slot or two 25-pound weights if there are two). If you are new to the exercise, hold the sled high by the handles with your arms extended. Push the sled 20 to 40 yards in one direction, then back, your body at a 45-degree angle to the bars at all times. Keep your eyes on the ground as you push. Rest for 2 to 5 minutes before performing another set, aiming for 3 to 5 sets of 20 to 40 yards each.

Interval bike races to reduce visceral fat quickly
Tim Liu, CSCS

In this last exercise, jump on the exercise bike and start periods of running on it. A simple interval you can complete is to jog hard for 20 seconds, cruise for 20 to 40 seconds, and then repeat. Aim to do this for 15 to 20 minutes in total.

Tim Liu, CSCS

Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles

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