Last Updated: March 2nd, 2022
Fat around the belly is one of the most stubborn areas to lose fat from. Also, for most people is the first place where the fat accumulation starts to show.
If you are like me, sometimes I feel like I gain belly fat just by looking at food only…
Strength training is one of the most effective ways to lose belly fat as it almost exclusively burns the fat in your body.
And in this post, I’m covering how to lose belly fat while strength training…
Also, you will find some belly fat strength-training programs included below to provide you with some more options to choose from.
How To Lose Belly Fat While Strength Training?
To lose belly fat while strength training, you will have to work on the muscles in your core and will have to use progressive weight loading. Also, you will have to change up the exercises so that your body doesn’t get used to only certain types of exercises.
My Routine: Lose Belly Fat While Strength Training
My strength training routine to melt belly fat includes some dynamic movements with weight and some bodyweight exercises.
It is not a very fancy routine and you may find it very boring, but with progressive overloads, I’m seeing changes in my abdomen area. This is why I’m sharing this with you here.
If you don’t like it, you will have some more abs’ strength training programs provided below.
Ok, so let’s dive in…
1. Ball Slam
For this, you would need a medicine ball. I do it with an 8 KG ball, you can use a heavier or a lighter one based on your preference and strength.
- Stand straight with the ball in hand.
- Spread your legs a little wider than your hips.
- Point both of your feet a bit outside. This will help you to have a good balance during the exercise.
- Keep your core tight.
- Raise the ball above your head with your arms straight.
- Now slam the ball as forcefully as possible on the ground while coming to a squat position.
- Do this 15 times, 3 sets.
For progressive overload: You can increase the number of repetitions, sets, and/or the weight of the medicine ball.
2. Ball Twist
For this, you can use the same medicine ball that you have used above.
- Stand on the floor with your legs hip-width apart.
- Hold the medicine ball in front of you with your upper arm pressed at the side of your body and your forearm at 90 degrees with it.
- Now start twisting from side to side.
- Do this 20 times, 3 sets.
Progressive overload: You can follow the same things as you did with the above exercise.
3. Weighted Side Bends
For this, you can use two kettlebells or two weight plates. I use two 10 KG plates one on each hand.
- Stand with your legs hip-width apart and your feet pointing forward.
- Hold the plates on your hands and the hands will be pressed with your body.
- Now start bending on the side by gradually sliding the plates towards the ground.
- Come back to the starting position.
- Do it on the other side.
- Repeat 20 times on each side, 3 sets.
Progressive overloads: Same as above.
4. Weighted walks
Here you would use one 10 KG plate/kettlebell or anything that will suit your current strength. Alternatively, you can use two or three heavy books of yours.
- Stand straight with your legs hip-width apart and your feet pointing forward.
- Raise the weight plate above your head and your arms straight. Lock your elbows.
- Hold your core tight.
- Now start walking 20 steps forward. Turn and walk back to your starting position. All the time, your hands will be straight holding the weight above your head.
- Do this 15 times, 3 sets.
Progressive overload: Same as above.
5. Weighted step-up to high knees
For this I use two 12 KG kettlebells, you can use any weight of your choice. Also, you can use weight plates instead of kettlebells. You would also neer a stepper.
- Place the stepper in front of you.
- Stand with your legs hip-width apart.
- Hold one kettlebell in each hand while the hands are hanging on your side.
- Rollback your shoulders.
- Tighten your core and focus on any one point in front of you.
- Place one foot on the stepper. (Your entire foot should be on the stepper)
- Now step up.
- Simultaneously, drive the other leg up as high as possible coming into a high knee.
- Bring down the leg doing high knee and place your feet on the ground as near to the stepper as possible.
- Keep the other foot that is on the stepper, in place.
- Repeat the high knee with the leg on the ground 15 times.
- Now do this with the other leg, 15 times.
- Do this for 3 sets.
Progressive overload: Same as above.
For this, you will need an exercise or a yoga mat.
- Place your elbows on the mat in such a way that they are directly under your shoulder.
- The forearm is stretched in front of you.
- Make a fist out of your palm or place it on the mat by spreading the fingers completely.
- Now stretch your entire body backward so that your body is in a straight line from head to heel.
- Tighten your core and hold the pose for as long as possible for you.
- Repeat 3 times.
Progressive overload: Lift one leg in the air and hold for 5 counts. Repeat with the other leg. Keep doing it till the end of the pose.
Also, you can place a book/yoga block on your lower back while holding the pose.
7. Leg Raise
This is a great ab strengthening exercise for lower abs.
- Lie down on your back on the ground.
- Put both of your hands under your hips.
- Now raise both of your legs until they are perpendicular to your body.
- Bring them down and stop just before your hit the ground. Don’t touch the ground.
- Repeat this 20 times, 3 sets.
Progressive overload: Increase the number of times in each set, and/or increase the number of sets.
Tie some ankle weights to your ankles. Alternatively, you can also wrap a resistance band on your feet and use it to increase the resistance.
8. Reaching Crunches
This is an effective exercise for upper abs.
- Lie down on your back.
- Bend your knees and keep the foot on the floor approximately 4-6 inches from your butt.
- Put your hands on your thighs.
- Now slide up your hands until your palms are half past the knees.
- Go back to your starting position.
- Do this 20 times, 3 sets.
Progressive overload: Increase the number of reps per set and/or the number of sets.
9. Commando Exercise
This is one exercise that will skyrocket your core strength. This exercise is basically moving from high plank to low plank quickly.
- Start in a plank pose.
- Now put your one palm on the floor and push up in a high plank position.
- Bend your elbows one after the other and go back to the plank pose.
- Repeat 20 times, 3 sets.
Progressive Overload: Same as the above exercise.
10. Shoulder touch
This is also an exercise that will help you to stay in the high-plank pose for a long time.
- Lie on your stomach.
- Place your palms at the side of your chest.
- Push up. This is your starting position for this exercise.
- Lift your right hand and touch your left shoulder. (Keep the movement of your torso to the minimum).
- Repeat with the other hand. This is one repetition.
- Do this 20 times, 3 sets.
Progressive overload: Increase the number of reps and/or sets. Also, you can make the movement of your hands more slowly. Another way will be to tie some weights to your wrists and do the same movements. Alternatively, you can place a yoga block on your lower back and try to hold it when you do your hand movements.
11. Hand Step-up
You will need a stepper for that.
- Keep a stepper in front of you.
- Move into a high plank.
- With your hand do the same movement as you will do in a step-up while holding the plank.
- Do this 20 times, 3 steps
Progressive Overload: Increase the number of repetitions and/or sets.
Some non-exercise tips to help your belly fat loss process combined with strength training
Strength training may be one of the most important factors in losing belly fat. However, this is not the only thing that will help you to lose fat around your abdominal area.
Apart from strength training, you will have to focus on the following to see a more lasting change…
Increase protein intake
Protein is one of the main ingredients to build up your muscles. However, when you are trying to lose fat, be it from your overall body or your belly, you will end up losing some amount of muscle.
To compensate for that, and so that you lose mostly fat, you need to increase the amount of protein intake.
You need at least 0.8g of protein for every kg of your body.
What if you are too overweight.
In that can you can have the amount f protein equivalent to your height. For example, if you are 170 cm, then you should have 170g of protein.
Increasing the intake of protein will help you to improve your overall body composition when you are strength training for abdominal fat loss.
Be more active
If you are doing strength training and yet have a sedentary lifestyle for the rest of the day, you will not be able to see the change as fast as you want.
However, just be a bit more active.
You can complete 10000 steps per day, walk down to your grocery store if it is nearby, park the car a little bit further than you need to, or just take the stairs in place of the lift.
In short, just be a bit more active than you usually are.
Control your portion size
This is one of the most effective ways to control or lose weight from all over your body including your stomach area.
Reduce the amount of food that you are having a bit. This is good if you are trying to restrict your calories.
To do that, you can follow any or all of the below methods:
- Use a smaller plate to eat food.
- Chew your food more.
- Drink a glass of water before sitting down to eat.
- Listen to your hunger cues and stop as soon as you feel full.
- Serve yourself half the portion of food that you would need and eat that first. Keep serving yourself small amounts until you feel full.
Be regular with your exercise
You can read about a lot of exercises. But that won’t change your body composition.
What you have to do is to follow any of the above or below routines for a considerable period of time to actually see any changes.
You need at least 3-5 days of exercise to see a result.
Also, you need to follow it for at least 90 days for others to see the change in you.
And lastly, don’t give up. It will get frustrating when you are trying to lose belly fat, even with strength training.
However, keep at it and you will soon break the plateau.
Hire a certified Coach if the need be
Going at your own pace sounds amazing, also, there are plans.
However, when you are starting to lose yourself, means you are already overweight.
You also may have a lot of health issues or joint problems. However, you may not be a certified coach yourself and may lack the skill to deal with these problems.
Hiring a coach will get you going even when you feel like giving up. Also, your coach will be better equipped to deal with any of your health issues while simultaneously helping you to manage your weight.
10 More Strength Training Programs To Lose Belly Fat
Best Exercises For Reducing Belly Fat At Home And Expert Tips – This is an at-home workout routine that will target both your upper abs and lower abs, along with obliques. Also, this is an almost no equipment workout that you can easily do at home. This is suitable for people who are always on the move.
15 MINUTE AB WORKOUT YOU CAN DO ANYWHERE! – This is a short beginner-friendly abs strength training workout. This you can do it anywhere and don’t require a lot of time commitment. It is a follow-along video that you can exercise along with for good results.
5-Minute Exercises to Make Your Belly Fat Melt Like Snow – If you are really short on time, then this is the exercise routine that you should follow. It is fast, intense and will help you stick to your exercise routine, even if you don’t have much time. However, don’t make this a habit as this will not show you results as fast as you want.
How To Get Rid Of Lower Belly Fat + A 15- Minute Workout – This is also a 15 min workout that you can do at home. If you are feeling monotonous about following the same ab exercises every time, you can switch it up with this one. This will break the monotony and also will let your muscles get used to the same movements over and over again.
5 at-home exercises to strengthen your core and melt away belly fat – This is a short workout as the previous one. You can follow this when you are short on time, or you can combine it with the other 5 min workouts to create a full-blown strength training routine for your abs.
BEST EXERCISES TO LOSE BELLY FAT QUICKLY – This is a 10 min exercise routine targeted for your belly fat loss and strengthening your core muscles. You can do it as a full workout routine or combine it with other short exercises to have more variation to your routine.
Exercises To Reduce Belly Fat – This is a little bit different routine as it combines some of the yoga poses with regular ab exercises to strengthen your abs. You can perform it as a standalone routine and you will be able to have a good amount of strength in your abs in a very short amount of time. However, some of the exercises in this routine are very challenging and you may have to be a lit bit more patient to develop your skills.
Simple Exercises to Reduce Belly Fat Quickly at Home – This is a bit routine from which you can tailor out smaller routines to break the monotony. However, this routine uses some props like an exercise ball, dumbbells, and chairs. These are more props that you have used in any other routine that is provided by us or this list.
Reduce belly fat at home with 5 easy exercises – This is a very easy set of exercises, that you can master to lose your belly fat and tone your abs. Don’t be fooled by the simplicity of this routine. If you can master them, they will be a very efficient set of exercises to remove your belly fat.
How to Lose Upper Belly Fat the Healthy Way – This is not only an ab workout routine but also contains many other important tips and tricks to lose belly fat.
Does lifting dumbells burn belly fat?
Yes, lifting dumbbells burn belly fat. However, they do not exclusively burn belly fat, they also will burn fat all over your body. Also, the amount of fat burned is dependent on the heaviness of the weight that you are lifting.
Lifting dumbbells is basically a part of your strength training workout. And with strength training, you will lose fat from everywhere of the body including your belly.
Also, if you want to burn more fat from the belly, there are some exercises like the bridge that you can do by placing dumbbells on your lower abs.
Blogger and a fitness enthusiast. She loves running and Yoga and everything in between. She started running to manage her weight and to eat to her heart’s content. A true foodie at heart she shares whatever knowledge she has gained throughout the years about weight management and fitness.