Lose Stomach Fat With These 5 Fat Loss Exercises
Want to lose stomach
fat? Here's a quick list of my 5 top abs exercises that will help you lose weight, especially stubborn
stomach fat. Add them to your workout program today and watch the fat start falling
Ed Scow, NSCA-CPT: Certified Fitness & Nutrition Expert to the True Superheroes -
Busy Moms & Dads and author of Fat Loss To
When it comes to how to lose stomach fat, or
any fat loss exercises, the exercises you choose will determine your success. If you spend your time using only
machines, or using light to moderate intensity cardio or are spend too much time on isolation
exercises, you are really limiting your success and how fast that you’ll lose fat
The stomach fat loss exercises you choose should deliver the most "bang for the buck" and get
you done quickly and work your body so that you actually feel as though you’ve worked out.
#1 The Plank
I’m going to start off with the ultimate in "how to lose stomach fat" exercises, the Plank.
Sure crunches feel nice, and you can do them seemingly forever, but when it really comes down to losing stomach fat
and getting a strong, sexy core, they really don’t do that much for you.
Plus, no amount of ‘abs exercises’ will make the stomach fat disappear. They just don’t work
enough muscle, which means they don’t burn enough calories. Sure they’re good for strengthening the abs, but you’re
looking to lose stomach fat, right?
Your ‘core’ is your body’s pillar and foundation of strength and most people have a very weak
core, which leads to increased stomach fat stores, back pain, and muscle imbalances
What many folks don’t know, is that your core MUST be strong in order for all the other
exercises you do to be effective, which will deliver faster fat loss results.
That’s why the plank is so great for working the abs…it’s not only an abs exercise, but it’s
also the best core strengthener, working your entire upper body and parts of your lower body, which will increase
your metabolism and burn more stomach fat!
Be sure that when you do the plank you form a straight line from your ears, through your
shoulders and hips, to your heels. Your body should not arch, sag or create a pyramid with your butt sticking up in
the air. If the regular version is too tough for you, start off by placing your knees on the ground, rather than
your toes, then build up from there.
You can also do more advanced versions by raising one foot into the air, placing your hands
on a medicine ball or stability ball, or doing side planks. This really is a limitless exercise. So when you’re
able to do any one variation for around 45 seconds, move on to a tougher one.
To see a video demonstrating How To Do A Plank, click below:
How To Do A Plank
To see a video demonstrating a few variations, click below:
Plank Exercise Variations
#2 The Push-Up
Next, we’re going to move on to my favorite fat loss exercise, and one that I make
ALL of my clients do on a regular basis, the
Not only is the push-up great at working your entire body, but it’s also the best way to get
your arms to look toned and strong, not to mention it’ll help you lose stomach fat.
Plus it’s one of the best ways to work your chest and shoulders. I have never encountered
client, who hasn’t wanted a strong, toned, chest, shoulders and arms and the push-up is, by far, the best way to
work that area.
Plus, they’re an excellent core exercise (they kind of look like a moving plank, right?),
however you must do them correctly.
Far too often I see people sticking their butts up in the air or moving their arms just a
little bit while the rest of their body stays stationary.
That’s not the way to do push-ups and it will either lead to limited results (at best), or an
I know that this move takes a lot of upper body strength, which many people don’t possess
right off the bat, but that’s exactly why you NEED to do push-ups on a regular basis.
If you can’t do regular push-ups (from your toes), start off with an easier version by
placing your knees on the floor, or placing your hands on a bench, wall or counter top until you see strength
increases and can move on to more challenging versions.
If you can only do 2 to start out, that’s totally fine! Just do them and add more every
Just be sure that your wrists are directly under your shoulders and you allow your entire
body to drop down into the push-up, not just your arms. Also, make sure your body stays in a straight line – just
like the plank – the entire time you’re doing the push-up.
To see a video showing you how to do a Push-up, click below:
To see a video demonstrating a few Advanced Types of Push-ups, click below:
Advanced Types of Push-ups
#3 The Squat
When it comes to working the lower body, there is no better exercise than the squat. The
lunge comes in a close second, but the squat is the king of all lower body exercises, plus it’s a great fat loss
exercise in general just because it uses so much muscle.
The problem with squats, though, is that most people do them wrong.
In my studio, I always start clients off with bodyweight squats until their form is
The one thing that I believe is the most important factor of doing a proper squat is keeping
your weight on your heels and not allowing it to move onto your toes so your heels come off the floor as well as
keeping your back in a neutral position and your chest facing out.
When you allow your weight to go onto your toes and pick your heels up off the floor, not
only is that hurting your knees, but you’re not working more than half of the muscles involved in doing a proper
squat – namely the butt and hamstrings.
#4 Bent Over Row
The back is largely overlooked by many people when they want to lose stomach fat or are
choosing fat loss exercises because it’s not one of the glitzy and glamorous areas of the body like the arms, abs
or chest. However, you need to include some sort of a row in your fat loss workout plan. If you don’t, you’re
leaving out half of your upper body and missing a lot of fat burning potential, not to mention getting rid of
helping improve your posture.
Not only that, but the Bent Over Row also works your core – a lot, meaning it is a great
exercise to lose stomach fat as well.
However, just like every other exercise I go over, form is key. If your form is not right,
you risk a back injury.
Important Note! Make sure you see a
physician if you have any back issues, or other problems, before beginning any type of fat loss workout
Once you’re in the proper position, pull the dumbbells up toward your waist while squeezing
your shoulder blades together. Pause, then slowly lower the dumbbells and repeat. Make sure you use a heavy enough
weight to actually work the muscle. If you use "pink weights" or really light dumbbells, you won’t get the results
#5 The Lunge
I know I said earlier that the squat is the king of all lower body fat loss exercises, but
the lunge is a very close second.
I’m going to start off with a Stationary Lunge because it’s the easiest to do if you’re a
beginner. There’s less risk of falling or doing it wrong because you’re not moving forward or back – just up and
Stand up straight and tall with your stomach held tight. Take a step forward OR a step
Raise your back heel off the floor, while keeping your front foot firmly in place.
Again, make sure your stomach is tight and your upper body is straight and tall – don’t round
your back or hunch forward.
Slowly lower yourself until your back knee almost touches the floor and your front thigh is
parallel to the floor. Pause, then squeeze the glutes and stand back up.
Make sure that front heel stays on the ground – just like with squats – and that you just go
straight down and straight up with no forward movement at all.
Once you have mastered the bodyweight version, you can hold on to dumbbells. When you decide
to add dumbbells, make sure you make the exercise difficult enough to elicit any sort of result. If you feel as
though you can do lots of lunges, use a heavier weight.
Now that I’ve given you my top 5 fat burning and body sculpting moves, how do you combine
them into a workout? The easiest thing to do is to take all 5 and turn them into a circuit where you do one set of
each exercise then move immediately on to the next exercise and complete as many total circuits as you can in 10-15
minutes, with very little rest – if any.
Here’s an example:
- Bodyweight Squat – 15 reps
- Push-up – 8-10 reps
- Bent Over Row – 12 reps
- Lunge – 10 reps per leg
- Plank – 25 seconds
Rest 30-45 seconds and repeat circuit until 10-15 minutes is
Hope you enjoyed that quick list of abs exercises! Make sure you watch those videos, and add
those exercises to your workout program, whether you're trying to lose stomach fat or simply get in better
shape. They must be added!
P.S. - How many times have you tried to lose weight? How long did your results
last...if you saw any results? I’m going to be blunt here and tell you it’s not your fault. Part of it is,
and that’s the truth of the matter, but the majority of the problems aren’t your fault, they’re the problem
of the program you followed. That person, or persons, lead you astray. They lied to you and let you down, not the other way
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Other How To Lose Stomach Fat Articles:
3 Best Stomach Fat Exercises |
3 Worst Stomach Fat Exercises | Exercises To Lose Stomach Fat | Crunches Are Overrated When Trying To Lose Stomach
Fat | Best Dumbbell Exercises To Lose Stomach