These strength training exercises can go a long way in burning fat and shrinking belly fat.
When it comes to losing belly fat, there is no such thing as spot reduction. Instead, what’ll get you on the fastest plan to achieving your goal is smart strengthening moves.
In particular, those strengthening exercises that are high in intensity and calorie-burning.
High-intensity strengthing moves bring fast results on fat loss for a number of reasons. They not only build lean muscle and strength, but they also speed up your metabolism, making your body burn calories more efficiently.
To maximize your fast plan to shrink stomach fat, be sure to combine them with a healthy diet that’ll keep your calorie intake in check. You can achieve a calorie deficit through both diet and exercise.
Add these exercises to your routine several times a week and stay committed.
3 Best Strength Training Exercises to Shrink Belly Fat
1. Supine Bicycle Crunches
Of the exercises studied, the supine bicycle crunch was found to be the most effective move for strengthening the rectus abdominis.
This move is also a great choice for runners, as it incorporates a rotational movement of the trunk, which is similar to the motion used during running.
How to Perform:
- Lie on your back with your knees bent and your feet flat on the floor.
- Cross your arms over your chest. Alternatively, you can place your fingertips on your temples. Just be sure not to pull on your head during the movement!
- Kick your left leg out straight, in line with your body, and a few inches off of the ground.
- At the same time, bring your right knee up to your chest, twisting your trunk in order to meet your left elbow with your right knee.
- Then, repeat the motion on the other side.
- Continue in this manner throughout the duration of the set.
Burpees
Burpees get a lot of hate. They are a tough bodyweight full-body workout!
But this exercise is a great workout that will set your entire body on fire while increasing your heart rate and burning extra calories. They target virtually every muscle group in your body. They are a great exercise to add to your High-Intensity Interval Training, HIIT for short.
This exercise will test your stamina, elevate your heart rate and burn a large number of calories in a short amount of time.
Burpees can be broken into 4 high-intensity movements.
- Step 1: Start in a standing position with your feet shoulder-width distance apart at the top of your mat. Lower into a squat, placing your hands on the ground, underneath your shoulders.
- Step 2: Hop back while simultaneously straightening your legs, landing in a plank position. Keep your arms extended.
- Step 3: Hop your feet back to the top of your mat, framing your hands, and return back to the squat position.
- Step 4: Explode through your legs and calves, jumping as high as you can while stretching open your body. Reach your arms above your head.
That is 1 rep. Keep a steady pace.
If that seems intense, consider a modification: take it slower, move at your own pace, or skip the hop at the end to protect your joints.
If you want to make it more intense, perform at a faster pace, and add a pushup or any plank variation at step 2. You can also add weight via barbell for the squat section.
Not enough? Add crosses, hooks, and uppercuts or box jumps in step 4.
Jump Rope
Battle ropes are not the only rope exercise for the best results in burning belly fat!
Jumping rope is a versatile and fun type of exercise (that this personal trainer loves!) that is one of the most effective forms of cardio.
You can incorporate it as a 10-minute warm-up or as a 3-minute break between rounds of resistance training, weight training, or a HIIT workout.
A study found that jumping rope at a moderate pace is the equivalent of running an 8-minute mile. (4)
This cardiovascular exercise is also good for preventing heart disease, coordination strengthens your entire body, and burns a ton of calories in a short amount of time.
Hold each end of the rope in each hand with the middle of the rope behind your heels. Keep your elbows in as you turn your wrists to swing the rope overhead and hop over the middle as it comes around.
There are many variations you can try once you get the hang of it. Start at a moderate pace and speed up your tempo. Cross your arms. Swing the rope around twice per jump. Try fancy footwork. Be creative and have a blast!
Don’t forget to warm up your calves and leg ligaments with some leg raise beforehand!
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