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The #1 Floor Workout To Lose Stubborn Belly Fat Fast, Says Trainer

Gear up to lose stubborn belly fat with this fat-burning routine.
FACT CHECKED BY Alexa Mellardo

When it comes to fat and weight loss, it's not uncommon to want it to be done in a quick turnaround time—like yesterday. We all know that fitness goals are usually a journey, and with the right plan in place, it can be a very efficient one. Stubborn belly fat takes time and patience to lose. If this is your goal, then it's important to focus on a diet plan with a calorie deficit and a good deal of strength training. We've come up with the #1 floor workout that'll help you lose stubborn belly fat fast. So put on your athletic gear, and let's get started ASAP.

It's important to build muscle and boost your metabolism. I strongly recommend performing strength training at least three times a week to maximize results. Floor exercises are great, especially if you don't have equipment at your disposal. The following floor workout will help you stimulate your muscles, build strength, burn calories, and lose stubborn belly fat fast. Perform 3 sets of the following exercises, and next up, don't miss The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.

Judo Pushups

judo pushup
Tim Liu, C.S.C.S.

This move is a great variation of the pushup, as it stretches out your core and improves your shoulder mobility. Start by getting into a classic pushup position. Drive your hips up towards the ceiling, and stretch the hamstrings. Swoop down towards the ground, leading with your head by your chest. Right before your body reaches the ground, push yourself back up, flexing your triceps to finish. Complete 3 sets of 10 to 15 reps.

Related: Exercise Secrets To Lose That Top Layer of Belly Fat, Trainer Reveals

Split Squat with Pulse

trainer performing split squat with pulse
Tim Liu, C.S.C.S.

Begin this Split Squat with Pulse by moving in a staggered stance. One foot should be in front, and the other foot should be behind you with your toes firmly planted. Keep your chest tall and core tight, then lower yourself until your back knee touches the ground. Come up 1/4 of the way, then go back down. Drive through the heel of the front leg to come all the way up. That counts as 1 rep. Complete 3 sets of 10 reps for each leg.

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

Heel Elevated Single-Leg Glute Bridge

single-foot elevated glute bridge
Tim Liu, C.S.C.S.

Place your heel on top of an elevated sturdy surface with your knee bent and your other leg up in the air. Keep your core tight, and push through the heel and the hip of the working leg, extending your hip all the way up. Flex your glute hard at the top, then lower back to the ground, keeping control, before performing another rep. Perform 3 sets of 15 reps for each leg.

Floor Dips

trainer doing floor dips, demonstrating exercise to get rid of bat wings
Tim Liu, C.S.C.S.

Start this movement by sitting down to do floor dips on the ground with your knees bent and arms behind you. Push yourself up by driving through your palms, extending your arms out as far as you can. Flex your triceps hard at the top, then come all the way down until you're seated before performing another rep. Perform 3 sets of 15 to 20 reps.

Side Plank Oblique Crunch

side plank crunch to slim down a thick waistline
Tim Liu, C.S.C.S.

You'll kick off your Side Plank Oblique Crunches by getting into the side plank position with your bottom leg in front of the top one. With your top hand holding your head, perform a side crunch by bringing the top elbow towards the bottom knee. Flex your oblique hard, then return to the starting position before performing another rep. Perform 3 sets of 10 to 15 reps for each side.

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