Ah, the dreaded belly pooch. That bit of excess fat—or “pooch”—in the stomach area is still hanging around even after you’ve put time and effort into sweating it out at the gym. We totally understand the fat loss process can be frustrating, but we also know it’s doable. Thanks to this ultra-toning workout, you can get rid of your belly pooch and tighten up your midsection.
To shrink that belly pooch of yours, you need to follow some basic habits: eat at a calorie deficit, perform resistance training, and get your cardio on. There are also some things you should avoid, like consuming too much fiber or foods that give you gas like beans, broccoli, or apples.
It’s important to note that although aerobic exercise is important, you don’t want to spend hours on end doing cardio or endless sets of crunches, situps, and side bends. The best type of exercise to tighten and tone your body is strength training, because it helps you burn more fat, build muscle, and increase your metabolism. Most trainees should perform full-body workouts, since they’re the most efficient.
If you want to implement strength training workouts into your routine, here’s a sample one that’ll help you get rid of your belly pooch. Check it out below, and next up, don’t miss The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.
Begin your Dumbbell Squats by grabbing a set of dumbbells. Stand up straight with your feet just outside shoulder width. Keep your chest tall and core tight, push your hips back, and squat down until your hips hit about parallel height and the weights are below your shin. Drive through your heels to come back up, flexing your quads and glutes to finish. Complete 3 sets of 10 reps.
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Grab a pair of dumbbells, and get into a pushup position. Keeping your core tight, hips high, and chest tall, use your control to lower your body, coming down until your chest is about an inch or two above the ground. Get a good stretch at the bottom, then push yourself back up, flexing your pecs and triceps to finish. Perform 3 sets of 10 to 15 reps.
Get into a staggered stance position with one foot forward and the other one out to the side behind you. Grab a dumbbell, and hold it on the side of the leg that’s straight. Keeping your chest tall and core tight, bend forward at the waist about 45 degrees with your arm fully extended. Lead with your elbow, and begin pulling the weight towards your hips, squeezing your lat at the end to finish. Straighten your arm fully, getting a full stretch in your shoulder blade at the end before performing another rep. Complete 3 sets of 12 reps for each arm.
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Start your Dumbbell Walking Lunges with a dumbbell in each hand. Step forward with one leg, and firmly plant your foot. Then, lower yourself under control until your back knee gently touches the floor. Walk forward with the other leg, and repeat. Perform 3 sets of 10 to 12 reps for each leg.
For this final exercise, position your upper back on a decline bench with your arms holding the handle. Flatten your lower back, then begin lifting your feet towards you. Once your legs are in front of you, kick them up as high as you can. Flex your abs hard at the top, then slowly lower under control while maintaining tension in your core. Return to the starting position before performing another rep. Complete 3 sets of 10 reps.
Tim Liu, C.S.C.S.