Belly fat is an all too common and uninvited visitor. In fact, it’s something that seems to come on quickly and take forever to go away. If this sounds too familiar, consider these seven home exercises to lose belly fat in 30 days.
You will love this routine because you don’t have to hit the gym to see visible results. When it comes to starting a new fitness regimen, many people don’t want to join a gym and prefer to train at home. Many of my clients have had great results from this. With that in mind, let’s go!
If you’re trying to lose belly fat in 30 days, working out, 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 plenty of exercises you can do with basic equipment, and I’ve got you covered.
Here are seven exercises you can start right now to reduce your belly fat over the next 30 days. Just grab a pair of dumbbells and some resistance bands, and you’re set! Keep reading to learn more, and then check out 5 simple home exercises to stay in the best shape.
This first exercise begins by holding a dumbbell in an upright position near the center of your heart. Keeping your core tight, hinge your hips back and squat down until your thighs are parallel to the floor. Raise ¼ of the way up, then lower into a squat, then push through your heels and hips back up, flexing your quads and glutes at the top. Perform three to four sets of 12 to 15 reps.
Prepare for band rows by wrapping a resistance band around a sturdy surface, such as a post or beam. Grasp the band with both hands, then take two steps back to gain some tension. Keeping your core tight, push your elbows back and squeeze your shoulder blades together. Finally, straighten your arms for a full stretch. Perform three to four sets of 15 repetitions.
Place a set of dumbbells in front of you, then assume a high plank. Grab the dumbbells. Keep your hips high, chest high, and core tight as you lower your body until it’s about an inch or two above the floor. Then push yourself up, flexing your triceps and pecs at the end. Perform three to four sets of 10 to 15 reps.
Bulgarian split squats begin by standing with a dumbbell in each hand. Plant one foot on a workout bench or couch. Step forward with the other foot about two or three feet from the bench. With control, lower into a split squat. Your back knee should almost touch the ground. Then, push up as you flex your quads and glutes. Perform three to four sets of 10 reps with each leg.
The Single Leg Dumbbell Hip Thrust will allow you to position your back on a workout bench with your legs supporting your core (which should be hanging 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. Push back up through your heel to extend your hip upward. Squeeze hard at the top for two seconds, then lower your leg with control before the next rep. Perform three to four sets of 10 to 15 repetitions with each leg.
Get into a high plank for this exercise, making sure to keep your shoulders in line with your wrists and hips high. Your core should stay tight as you extend one arm toward the opposite shoulder. Tap that shoulder, then bring your arm down and do the same with the opposite arm. Keep your back straight and your glutes tight. Perform three to four sets of eight to 10 reps with each arm.
End with the final exercise, cross climbers, assuming a push-up. Your feet should be fully extended and your shoulders aligned with your wrists. Keep your core tight as you take a knee and bring it to the opposite elbow, flexing your obliques. Bring your leg back into the push-up position before repeating the movement with the other leg. Alternate back and forth, maintaining the tension in your core the entire time. Perform 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. Learn more about Tim