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5 Best Exercises To Get Rid Of A Stomach Donut For Good, Trainer Says

We have just the right moves that will get the job done.
FACT CHECKED BY Alexa Mellardo

A common area where people store fat is in the mid-section, aka the "stomach donut." It's an incredibly frustrating area to trim down, considering it's where your body seems to lose fat last. In order to burn belly fat, you need to be leading a healthy, active lifestyle. This starts with eating at a calorie deficit, strength training, and getting in regular cardio exercise. When you do these things consistently, you will drop weight, and the fat around your stomach will shrink. To help you out with the exercise portion, we've come up with the best exercises to get rid of a stomach donut for good.

These moves are a combination of both strength training and higher intensity conditioning work. The reason why they help you trim down in the stomach area is because they are compound movements that target multiple muscle groups. This increases calorie burn, which helps elevate your heart rate and metabolism. Higher intensity cardio enhances blood flow to your body and may release fat around the stomach.

If you want to get rid of your stomach donut, here are the exercises to include in your fitness routine. Read on to learn more, and next, be sure to check out The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.

1

Dumbbell Clean, Squat, to Press

Dumbbell Clean
Tim Liu, C.S.C.S.

Hold a dumbbell in each hand. Keep your chest tall and core tight, and throw your hips back. Then, pop your hips forward, and clean the weight up to your shoulders. Squat down until your hips are parallel to the floor, then drive through the heels, and explode up. Use the momentum of the squat to press the weight up, then lower it back down to the starting position before performing another rep. Complete a total of 8 reps.

Related: The 3 Best Ab Exercises To Shrink Belly Fat Fast, Trainer Says

2

Renegade Row

dumbbell Renegade Row
Tim Liu, C.S.C.S.

Start this exercise by getting into a pushup position with a wide stance, with a dumbbell in each hand. Keeping your core tight and glutes squeezed, take one hand, and row the weight up by driving your elbow towards your hip and squeezing your lat. Return the dumbbell back to the ground, and then perform a row with the other arm. Perform 3 sets of 6 to 8 reps on each arm.

3

Dumbbell Walking Lunges

trainer demonstrating walking lunges
Shutterstock

Start this exercise by holding one dumbbell in each hand. Step forward with one leg, and firmly plant your foot into the ground. Then, lower yourself under control until your back knee gently touches the floor. Walk forward with the other leg, and repeat. Complete 10 to 12 reps on each leg.

Related: The #1 Best Workout To Get Rid Of Love Handles For Good, Trainer Says

4

Rower Intervals

rowing row machine
Tim Liu, C.S.C.S.

Hop on a rower, and warm up for a minute or two. Once you're all warmed up, sprint hard for 60 seconds, and see how many meters you can row in that timeframe. Rest for 3 to 5 minutes, then do another 60-second round, trying to match the same distance as your first sprint. Rinse and repeat for 5 rounds total.

5

Bike Sprints

bike sprints
Tim Liu, C.S.C.S.

First and foremost, you'll want to get properly warmed up by cruising at a comfortable pace for 2 minutes. Once you're ready, begin sprinting as hard as you can for 15 to 20 seconds. After sprinting, cruise at a slow pace for 20 to 40 seconds, then repeat again for 6 to 10 rounds.

Tim Liu, C.S.C.S.
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles Read more
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