Belly fat is an extremely common and uninvited visitor. In fact, it’s something that seems to pop up quickly and take a long time to go away. If this sounds familiar to you, consider these seven exercises at home To lose belly fat in 30 days.
You’ll love this routine because you don’t have to go to the gym to see noticeable results. When it comes to starting a new fitness regimen, many individuals do not want to join a gym and would rather do so Train from home. Many of my clients have had great results from doing this. With this in mind, let’s get to it!
If you’re trying to lose belly fat in 30 days, exercise, especially strength training, should be the main focus of your routine. Strength training helps you build muscle, burn fat, and raise your metabolism. There are many exercises you can do with basic equipment, and I’ve got you covered.
Here are seven exercises you can start doing right now Reduce your belly fat in the next 30 days. Simply grab a pair of dumbbells and resistance bands, and you’re all set! Keep reading to find out more, and after that, check back 5 simple exercises at home to stay in top shape.
This first exercise begins with dumbbells held upright next to your core. Keeping your core tight, hips apart, squat down until your thighs are parallel to the floor. Rise halfway, lower into a squat, then push through your heels and hips to rise again, flexing your quads and gluteals at the top. Do three to four sets of 12 to 15 reps.
Set up band rows by wrapping a resistance band around a sturdy surface, such as a pole or beam. Hold the belt with both hands, then take two steps back to gain some tension. Keeping your core tight, push your elbows back, and press your shoulder blades together. To finish, extend your arms for a full stretch. Complete three to four sets of 15 reps.
Place a set of dumbbells in front of you, then assume a pushup/high plank. Hold the dumbbells. Keep your hips high, your chest long, and your core tight as you lower your body until it’s about an inch or two off the floor. Next, push yourself back up, flexing your triceps and chest at the end. Do three to four sets of 10 to 15 reps.
Bulgarian split squats begin by standing tall with a dumbbell in each hand. Plant one foot on a bench or couch for exercise. Step forward with the other foot two to three feet away from the bench. With control, lower into a squat split. Your back knee should almost touch the ground. Then, push back while flexing your quads and glutes. Complete three to four sets of 10 reps with each leg.
The single-leg hip thrust will have you resting your back on an exercise bench with your legs supporting your core (which should be suspended in the air). Place a dumbbell on top of one of your legs. Keep your core tight as you bend at the waist to lower your body. Rise up by pushing through your heels to extend your hip up. Squeeze hard from the top for two seconds, then lower your leg with control before the next exercise. Do three to four sets of 10 to 15 reps with each leg.
Get into the pushup/high plank for this exercise, making sure to keep your shoulders aligned with your wrists and hips high. Your core should remain tight as you reach one arm over the opposite shoulder. Squeeze that shoulder, then bring your arm down again, and do the same with your opposite arm. Keep your back straight and glutes tight. Complete three to four sets of eight to 10 reps with each arm.
Conclude the final exercise, the cross-body mountain climber, with the assumption of a pushup. Your feet should be fully extended and your shoulders should be parallel to your wrists. Keeping your core tight as you take one knee and bring it toward the opposite elbow, bending your elbows. Return your leg to the push-up position before repeating the movement with the other leg. Alternate back and forth, keeping the tension in your core the entire time. Do three to four sets of 10 reps with each leg.
Tim Liu, CSCS
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles Read more about Tim