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Dumbbells are one of the most invaluable and versatile pieces of equipment in the gym. They are not only used for strength training, but can also be used for targeted aerobic exercises, and to complement yoga exercises.
How to Use Dumbbells for Stubborn Belly Fat?
Belly fat is one of the most stubborn kinds of fat in the body which is why there are numerous related exercises available on the internet.
While there are loads of exercises that use dumbbells, we have compiled 5 ways you can use dumbbells to target the stubborn belly fat:
1. Russian Twist
The Russian twist is one of the most effective exercises to target the belly fat. But before doing these reps, make sure your body is warmed up to avoid muscle tears and injuries. Additionally, start with a small weight (1kg) and increase it steadily as you build endurance.
Here are the steps to do the Russian twist using dumbbells:
- Sit on the floor with your knees bent, feet flat, and your back at a slight recline. It’s best to use a yoga or exercise mat for this exercise for an anti-slip surface.
- Hold a dumbbell with both hands close to your chest.
- Lift your feet off the ground just slightly and balance on your buttocks. It’s best to use a yoga mat for this exercise as these reps could injure your tailbone.
- Twist your torso to the right, bringing the dumbbell to the right side of your body.
- Return to the center and then twist to the left. Start with 10 twists to each side then rest before doing them again. If you’re just starting, just do one set then increase gradually.
This exercise engages your oblique muscles and helps reduce love handles.
2. Lunges with Dumbbell
Lunges are pretty effective at targeting the glutes and belly area. However, when you add dumbbells to the equation, you increase the effectiveness of this exercise.
Here are the steps to do lunges using dumbbells:
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand by your sides.
- Step forward with one leg into a lunge position, keeping your back straight and your knee at a 90-degree angle.
- Push back to the starting position.
- Repeat on the other leg.
This exercise works your leg muscles and engages your core, helping to burn overall body fat.
3. Dumbbell Thruster
This exercise combines a squat with an overhead press, providing a full-body workout that burns calories and targets belly fat.
Here are the steps for this exercise:
- Hold a dumbbell in each hand at shoulder height, palms facing forward.
- Start with your feet shoulder-width apart.
- Lower into a squat position while keeping the dumbbells close to your shoulders.
- Push through your heels to stand up and simultaneously press the dumbbells overhead.
- Lower the dumbbells back to shoulder height and repeat.
4. Dumbbell Sit-ups
Sit-ups majorly target the belly area. So, when you add dumbbells to your sit-up reps, it means the exercise will be even more effective, working your abdominal muscles and tightening your core.
Here are the steps to do sit-ups with dumbbells:
- Lie on your back with your knees bent and feet flat on the floor.
- Hold a dumbbell close to your chest or behind your head for a greater challenge.
- Engage your core and sit up, keeping the dumbbell steady.
- Lower yourself back down with control.
5. Dumbbell Renegade Rows
This exercise combines a plank position with dumbbells. Since the plank position is already very effective for the belly area, adding dumbbells further improves its effectiveness.
Here are the steps to do this exercise:
- Start in a high plank position with a dumbbell in each hand.
- Row one dumbbell up to your hip while keeping your body stable and your core engaged.
- Lower the dumbbell back to the ground and repeat on the other side.
This exercise not only strengthens your core but also engages your back and arms.
Final Words
Dumbbells can be used to add effectiveness to any kind of exercise. This article features 5 exercises with dumbbells that engage the core and help lose the stubborn belly fat.
Lucky for you, you can even do these simple exercises at home and burn away that stubborn belly fat. However, when you’re investing in dumbbells, make sure to always go for rubber coated, certified dumbbells from Fitness Depot. Not only is their weight accurate, but their ergonomic design also makes sure that your hands are comfortable while doing the reps.
