If your fitness mindset is “burn, belly fat, burn,” then we have five push-up exercises for you to lose belly fat. We know how stubborn this area of the body can be to lose weight, so we’re here to help you with helpful information and the right exercises to add to your workout routine. Consider this the ultimate belly fat burner.
According to a UNSW study published in Sports medicine, strength training alone can burn about 1.4% of your overall body fat. It gives similar results if you were to do aerobic or cardio exercises. Additionally, this research found a decrease in visceral fat when performing strength exercises. The study’s lead author, Dr Mandy Hagstrom, an exercise physiologist and senior lecturer at UNSW Medicine & Health, said: “Our results show that even when strength training is performed alone, it still causes favorable body fat loss without having to consciously diet or go for a run” (via ScienceDaily).
Needless to say, to lose belly fat all over, bodybuilding reigns supreme. This form of physical activity helps you build muscle and raises your metabolism. In addition to traditional strength exercises, you can also incorporate bodyweight movements into your regimen. And one of the best bodyweight exercises you can do to burn calories is the push-up. It really can be done anywhere and engages your chest, shoulders, triceps and core.
If you’re already a pro at performing standard pushups, there are plenty of variations you can do that will challenge your body even more, allowing you to burn more calories and fat. Keep reading for five push-up exercises to lose belly fat. Get ready for a real belly fat burner!
The pushback pushup begins by putting you in a standard pushup position with your feet just outside shoulder width apart. Lower your body with control until your chest is just above the floor. Instead of pushing up like you normally would, push yourself up toward your hips while bending your knees. Bend your shoulders sharply at the end of the movement, then return to the starting position before performing another repetition. Perform three to four sets of 15 to 20 reps.
For this next exercise, assume a push-up position with your hands shoulder-width apart. Lift your feet to elevate them on a solid surface like a bench or box. Keeping your chest high and your core tight, lower your body under control until your chest touches the floor, then push back up through your palms. Flex your triceps and chest up to finish. Perform three to four sets of 10 to 15 reps.
This move is a stellar variation of the push-up. It stretches your core and improves mobility in your shoulders. Talk about killing two birds with one stone!
Start by getting into, you guessed it, a push-up position. Drive your hips toward the ceiling and solidly stretch your hamstrings. Lower yourself to the ground, with your head against your chest. Just before your body hits the floor, push yourself up flexing your triceps to finish. Perform three to four sets of 10 repetitions.
For the quad press, consider a move that is a squat-pushup hybrid. Lie on the floor and place your hands under your shoulders in a tabletop position. Next, turn your forearms inward about 45 degrees to form a diamond shape with your hands. Have your knees bent but just above the floor. Keep your weight balanced between your hands and the insides of your feet. Lower yourself by bending your elbows while pushing your knees out and keeping your back flat. Push your back up through your palms and toes while strongly flexing your triceps at the top with each rep. Perform three to four sets of 15 to 20 reps.
Begin the spiderman push-up in a standard push-up with your feet together and your arms aligned with your wrists. Keep your core tight and lower your body using control. As you lower, pull one knee towards the elbow on the same side. Flex your oblique downward, then come back up, bringing your leg back to the starting position. Perform the next repetition, switching to the other knee. Perform three to four sets of six to eight repetitions for each side.
Tim Liu, CSCS
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles. Learn more about Tim
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