Reduce Belly Fat Faster With These Free Weight Exercises, Trainer Says - Eat This, Not That

Reduce Belly Fat Faster With These Free Weight Exercises, Trainer Says – Eat This, Not That

Whether you’re gearing up for swimwear season or planning a beach getaway with that special someone, belly fat can be a real downside. (Not to mention that abdominal, i.e. visceral, fat is associated with a variety of health risks.) A common and highly relevant fitness priority that people want to achieve is fat loss from the stomach. This type of fat is a real pain, because it is difficult to get rid of. But don’t feel down, because we’ve rounded up productive free weight exercises that will reduce belly fat faster and get you in shape for your sunny getaway.

In order to lose weight, let’s talk about a few key players in the game. Adopting a healthy lifestyle, eating with a calorie deficit, doing regular cardio, and prioritizing strength training are all crucial habits to adapt. When it comes to strength training, this form of exercise should make up the bulk of your workouts because it builds muscle, elevates your metabolism, and helps burn fat. And if you want to reduce belly fat faster, you’ll need to choose tough strength training exercises, preferably ones that involve free weights. Free weights are superior because they force your body to work harder and recruit more muscle groups compared to other forms of resistance exercise.

If you’re not sure which free weight exercises to choose, we’ve got you covered. Here are four moves you can add to your current routine or perform the moves below as a standalone workout. Aim for 3 working sets of the following moves, and then check out The 6 Best Exercises for Strong, Toned Arms in 2022, Trainer Says.


For this exercise, you are going to stand in front of the kettlebell with your feet on the outside of the weight. Push your hips back and squat low enough to grab the kettlebell. Make sure your shoulders are in line with the handle and your torso is straight. Keeping your core tight and your shoulders down, and grab the kettlebell pushing through your heels and hips. Stand up straight and flex your glutes at the top. Reverse the movement to drop the weight before performing another repetition. Perform 3 sets of 10 reps.

Related: Reduce Belly Fat Faster In Your 40s With These Free Strength Exercises, Trainer Says

man doing dumbbell renegade row

Begin this movement by getting into a push-up position with a wide stance, with a dumbbell in each hand. Keeping your core tight and your glutes tight, take one hand and raise the weight by pushing your elbow toward your hip and squeezing your lat. Lower the dumbbell to the ground, then perform a row with the other arm. Perform 3 sets of 6 to 8 repetitions for each arm.

Related: The 4 Most Effective Exercises To Reduce Your Waistline After 60

dumbbell shoulder press

Begin this exercise with the dumbbells beside your shoulders and your palms facing each other. Keeping your core tight and your glutes tight, and press the dumbbells straight up, flexing your shoulders and triceps at the top. Lower the weight under control before performing another rep. Perform 3 sets of 10 reps.

bulgarian split squat in dark gym

From a standing position, put your back foot on a bench or sofa and step out with your other foot about 2 to 3 feet from the bench. Hold a pair of dumbbells by your side, then begin the movement by lowering your body down — with control — so your back knee is almost touching the floor and your front knee is in a runner’s lunge. Then, use your weight to cross your front heel to return to a standing position, flexing your quads and glutes as you rise. Perform 3 sets of 10 repetitions for each leg.

Tim Liu, CSCS

Tim Liu, CSCS, is a Los Angeles-based online fitness and nutrition coach Learn More

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