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Every Big Belly Needs This Visceral Fat Reducer at 40, Says Trainer

Focusing on fat loss? If so, this visceral fat reducer is just what your belly needs.
FACT CHECKED BY Alexa Mellardo

Focusing on fat loss? If so, you're certainly not alone, as this is the most common fitness goal individuals want to achieve. Today, we're going to discuss getting rid of visceral fat—aka belly fat—because carrying around too much of it can be quite detrimental to your health. Alzheimer's, heart disease, stroke, type 2 diabetes, and high cholesterol are all associated with having too much visceral fat. So in order to slim down your midsection, we've put together a productive visceral fat reducer every big belly needs at 40. Read on to learn more about it.

In order to shrink excess fat, your journey begins with some key healthy habits: strength training, cardio, and eating a healthy diet while at a calorie deficit. Although you can't exactly "spot reduce," being diligent about working out can help with overall fat loss, and in turn, help you shrink away that visceral fat. We have the right moves that'll help you do just that. Plus, visceral fat is typically easier to lose than subcutaneous fat (the fat right under your skin that you can pinch), due to how close it is to your liver.

So without further delay, let's get into this visceral fat reducer your body may need at 40. Check it out below, and next up, don't miss The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.


Dumbbell Squat

dumbbell squat to get rid of a big belly
Tim Liu, C.S.C.S.

Start your Dumbbell Squats with a dumbbell in each hand. Stand up straight with your feet just outside shoulder-width. Keep your chest tall and core tight, push your hips back, and begin squatting down until your hips hit about parallel height and the weights are below your shin. Drive through your heels to come back up, flexing your quads and glutes to finish. Complete 3 sets of 10 reps.

Related: 3 Exercises for a Smaller Waist That Trainers Swear By


Pronated Dumbbell Row

pronated dumbbell row part of visceral fat reducer workout
Tim Liu, C.S.C.S.

Start this next exercise by planting your arm on the bench with your chest tall and core tight. With your other arm holding the dumbbell, drive it back towards your body with your elbow flared out. Squeeze your upper back and rear delt hard at the top, then resist on the way down. Get a solid stretch at the bottom before performing another rep. Complete 3 sets of 10 reps for each arm.

Related: Fitness Mistakes at 50 That Prevent You From Losing Weight, Says Trainer


Arnold Press

arnold press visceral fat reducer
Tim Liu, C.S.C.S.

Begin the Dumbbell Arnold Press by grabbing your dumbbells and holding them up at shoulder-width height with your palms facing toward you. As you lift the dumbbells over your head, rotate your palms and elbows out away from you, and press the weight up smoothly. Flex your shoulders at the top, then reverse the movement back to the starting position before performing another rep. Perform 3 sets of 10 reps.

Related: This 10-Minute Workout Will Get Rid of Your Belly Overhang, Trainer Says


Bulgarian Split Squat

trainer doing bulgarian split squat, demonstrating how to get rid of a pot belly
Tim Liu, C.S.C.S.

For this next exercise, position the top of your foot or the ball of your foot up on a bench. Step out about 2 to 3 feet. When you're in the proper position, lower yourself down under control while keeping your back knee bent as you descend. Drive through with your front heel to return to a standing position, and repeat. Complete 3 sets of 10 to 12 reps.


Rower Intervals

rower intervals part of visceral fat reducer workout
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 afterward, then do another 60-second round, trying to match the same distance as your first sprint. Rinse and repeat for 5 rounds total.

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