The problem of belly fat is certain to bother quite a number of individuals today. Most of you may be aware of what a belly fat is and how it can cause serious negative effects on your health and well-being. People with belly fat have a higher chance of suffering from serious medical conditions, some of them being high blood pressure, increased blood sugar levels, including various forms of heart diseases. Hence, individuals who are obese, including those having excess belly fat would have to take care to ensure that they cut down on that extra belly fat by keeping a careful watch on their food consumption levels. Individuals must also consume food only according to the number of calories they are able to burn in a day. In addition to the food that they consume, performing some exercises regularly could help them burn additional calories that are necessary to keep their body weight in proper shape.
Following are some of the exercises that can be performed by you using dumbbells to help you burn those excess fat lying in your body:
1. Dumbbell Side Lunge With Biceps Curl:
This is one of the exercises that focuses and works on the body of individuals as a whole and can help them shed those additional calories. As individuals perform this exercise, both the inner and outer thighs are targeted, in addition to their glutes and quads. It is also a compound movement that raises the heart rate of individuals, in addition to increasing their metabolism.
Equipment Required:
• A pair of Dumbbells
How to do this exercise?
• You can start with this exercise by holding on to a pair of dumbbells in your hands and standing up straight by keeping your feet at about hip-width apart. The palms must be made to face each other.
• You must now take a step out on to your right by keeping your stance a little wider.
• Start bending your right leg, while your hips are lowered down. Now, your left leg is to be kept straight out on to the side.
• As you keep your right foot pressed, begin to move yourself again backwards onto a standing position, while continuing to engage your core.
• Once you get back to the standing position, you can start curling the dumbbells upwards on to your shoulders, while your muscles are kept squeezed right in front of your arms to perform a bicep curl.
• You have completed one rep.
You can try and complete about 10-15 reps on your right side and then complete same number of reps by switching over to your left side.
2. Dumbbell Walking Lunges:
Walking Lunges is quite similar and just another variation of the basic lunge that can be done by you every day. As you are performing this exercise, you are just alternating your legs in the process as you move forward. With a dumbbell held in both your hands, you would actually be able to add more weight to your muscles as you perform the walking lunges. The various muscles present in the lower body such as your hips, glutes and a few more muscles present in and around this part of the body acquire considerable strength, apart from helping you keep your hip stable. Your core is engaged even better during the workout, keeping your torso stable. Individuals would be able to benefit from improved athletic performance, in addition to being able to elevate their heart rate in the process of performing this exercise.
Equipment Required:
• A pair of Dumbbells
How to do this exercise?
• First, you can get into a standing position by holding on to a pair of dumbbells in your hands.
• Now, you can start by moving a step to your front with a leg, while at the same time keeping both your knees bent.
• Move down till your back knee comes into contact with the floor.
• You must start pushing yourself using your front foot, while keeping your knee extended as you get yourself back to your standing position.
• Similarly, you can start doing the same movement using your other leg.
You can try and do at least 2 sets comprising of 8-10 reps each per set.
3. Dumbbell Leg Loops:
This is one of the exercises that primarily focuses on your abdominal muscles, particularly the rectus abdominis, apart from helping you increase the strength in your legs. You would also be able to achieve a flatter tummy by doing this exercise regularly. Moreover, it would also be able to help you increase your core strength, in addition to helping improve your body stability.
Equipment Required:
• A Dumbbell
How to do this exercise?
• Start off by getting yourself seated on the floor and grab a dumbbell onto one of your hands, preferably start with your right hand. Your legs are to be kept extended in full.
• Now, try and lean your torso backwards, while raising your legs a few inches away from the floor.
• You can start pushing the right knee upwards on to your chest and the dumbbell should be kept curved below your right knee and to your left hand.
• You have completed one rep.
Similarly, you can switch over to the other leg and perform the same movement.
While doing the moves, you must try to keep your neck and head in a relaxed state, while your feet are kept away from the floor.
You can try and do at least 2-3 sets comprising of 8-10 reps on both the sides.
Image Source: www.coachmag.co.uk
Disclaimer:
The information contained in this article is for educational and informational purposes only and is not intended as a health advice. We would ask you to consult a qualified professional or medical expert to gain additional knowledge before you choose to consume any product or perform any exercise.
