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These Foolproof Exercises Will Shrink Your Visceral Fat Fast, Trainer Says

Rid yourself of unhealthy fat with these moves.
FACT CHECKED BY Alexa Mellardo

Don't let carrying way too much body fat get you down. Many Americans are overweight, which is why weight loss is the most common fitness goal people want to achieve. However, not many folks know that there are different types of fat in the body. The two major kinds of fat are visceral and subcutaneous fat. Visceral fat is the fat that wraps around your organs, whereas subcutaneous fat is the type that's right underneath the skin. Although having high amounts of both types is not good, you want to make sure that you have less visceral fat. There are more health risks associated with visceral fat, including diabetes, heart disease, stroke, higher blood pressure, and breast cancer. We're here with a foolproof exercise plan to shrink your visceral fat fast.

Luckily, visceral fat is easier to burn than subcutaneous, and in order to do so, you'll have to incorporate different types of exercise, in addition to improving your eating habits. A combination of cardio intervals and strength training has been shown to greatly reduce the amount of fat surrounding your organs.

Below are several exercises you can add to your fitness routine to shrink visceral fat fast. Check them out today, and rid yourself of unhealthy fat. And next up, don't miss The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.

Renegade Row

trainer doing dumbbell renegade row
Tim Liu, C.S.C.S.

Start the Renegade Row 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.

Related: Get Rid of a Pot Belly in Your 50s With This 10-Minute Workout, Trainer Says

Feet-Elevated Dumbbell Pushups

elevated pushup fat-melting workout to shrink visceral fat fast
Tim Liu, C.S.C.S.

For this move, place the pair of dumbbells in front of you while positioning your feet on top of a stable surface. Keeping your core tight, hips high, and chest tall, use your control to lower your body, coming down until your chest is an inch or two above the ground. Then, push yourself back up, flexing your upper pecs and triceps to finish. Complete 3 sets of 10 to 15 reps.

Related: Lose Your Gut in Your 60s With These Slimming Exercises, Trainer Says

Front Foot Elevated Split Squat

trainer demonstrating foot elevated split squat
Tim Liu, C.S.C.S.

Begin the Front Foot Elevated Split Squat by placing your working leg on top of a plate or elevated surface. Keep your chest tall, and come down slowly until your back knee touches the ground. Get a good stretch in the hips of your back leg, then drive through the front heel, flexing your quad and glutes to finish. Perform all reps on one side before switching over to the other. Complete 3 sets of 10 reps on each leg.

Kettlebell Swing

kettlebell swing to shrink a muffin top
Tim Liu, C.S.C.S.

For this exercise, line up the kettlebell about two feet away from you. Push your hips back, keep your chest tall, and reach for the handle with both hands. Tighten your core, and pull the kettlebell towards you before snapping your hips forward and squeezing your glutes as hard as you can at the top. Swing the kettlebell until it's parallel to the floor. After you swing it, keep your core tight, and use your lats to pull the kettlebell back. With your knees still slightly bent, pull the bell back between your legs, and hip hinge back before popping them forward for another rep. Perform 3 sets of 15 to 20 reps.

Bike Intervals

interval bike sprints to shrink visceral fat fast
Tim Liu, C.S.C.S.

Hop on your favorite exercise bike, and hit some sprints. Start with bursts of 15 to 20 seconds, resting for 20 to 40 seconds, and then repeating 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 about Tim
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