Best 10 Dumbbell Exercises For Belly Fat
If you're ready to finally shed that stubborn fat and shift those love handles, this dumbbell workout by Joe Warner from New Body Plan may just be what's needed to achieve your goals. He designed this strength-focused routine specifically for this goal and promises success!
Start off by standing with feet shoulder-width apart while holding one dumbbell in each hand. Bend forward at your hips into a lunge position as you press weights overhead as part of this exercise.
Lunges
Lunges are an effective dumbbell exercise to target belly fat as they work on your glutes, hamstrings, and quadriceps as well as strengthening core muscles and improving posture.
To do lunges correctly, step forward into a long stride with one leg before lowering until your knee bends at approximately 90 degrees and stops. Return up again before repeating on the other leg.
Another way to make lunges simpler is to place your front foot on a step or platform instead of directly on the ground, providing more support and connection with the ground and helping keep you stable while preventing slipperiness and falling.
Lateral Raises
Lateral raises are an effective shoulder-strengthening exercise that also works the side shoulder muscles, which don't get as much attention as front and back deltoids.
Make sure that when performing lateral raises, proper form is adhered to for maximum effectiveness of this exercise. Otherwise, your deltoids could end up fatigued without reaping all of its full benefits.
Another common mistake when lifting too heavy is using too much weight. Lifting too heavy, your deltoids won't have enough strength to drive their own movement and they'll instead rely on other muscles, like traps, for assistance.
Shoulder Presses
Shoulder presses are an excellent exercise to build and maintain shoulder strength in the deltoids and triceps. Furthermore, they help prevent injuries to these parts of the body and repair any existing ones.
Shoulder presses differ from other overhead press variations by employing heavier weights that focus on targeting the backs of your shoulders. This creates space for your rotator cuff tissues to move out from between your humerus and acromion bone and onto the outer side of the shoulder joint, enabling them to work as intended.
Pippin suggests beginning with lighter weights and gradually adding on as you become stronger - whether that be with dumbbells or kettlebells, as he notes.
Dumbbell Rows
Doing dumbbell rows is an effective way to enhance both back strength and posture, while simultaneously strengthening biceps and lats -- two muscles that contribute to an hourglass figure.
Dumbbell rows can help you burn fat, strengthen core strength and balance, and build thicker chest tissue - they make for an effective addition to any workout program for both men and women alike.
Start by placing your feet shoulder-width distance apart. Hinge at your hips before bending forward as you perform this movement. Complete a few reps on each side before switching sides.
Side Dumbbell Curls
Dumbbell side curls engage your shoulders from the front, helping to tone away stubborn belly fat while strengthening arm muscles.
Hold two dumbbells above your chest with palms facing forward (offset supinated grip). Bend elbows and bring weights overhead until shoulder height.
Pause briefly before slowly lowering the weight back down to its starting position, repeating for several sets of 8-12 reps.
Dumbbell Walking
Dumbbell walking is an effective exercise to sculpt abdominal fat, build lean muscle mass and increase overall strength. This lower body unilateral movement mimics lunge-type lunge movements performed daily - such as running sprinting or climbing steps.
The dumbbell walking lunge is an effective way to develop quadriceps and hamstring strength and hypertrophy, enhance balance and coordination skills, develop pattern joint movements applicable for everyday locomotion, as well as prevent injuries. It also makes an ideal option for injury prevention.
