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Get Rid of a Beer Belly Fast With These Toning Exercises, Trainer Says

Blast that beer gut with these moves.
FACT CHECKED BY Alexa Mellardo

If you're like most people, a beer gut is something you want to get rid of. Not only is it frustrating to have, but it's also quite unhealthy. If you're motivated to make losing it a priority, there are a few steps to start right away. Besides cutting back on the amount of beer and alcohol you're drinking, eating a healthy diet full of lean protein and veggies is important. And when it comes to exercise, we've rounded up the best toning exercises to help you get rid of a beer belly fast. Read on to learn the first steps to take.

Your workout should include a combination of both strength training and cardio in order to burn calories, build muscle, and help lose excess fat. However, it's critical to emphasize strength training over cardio in order to reach your goal, since it's more effective. The reason for this is strength training will torch more calories and elevate your metabolism. Sound like a plan? If so, compound movements should make up the bulk of your training. These will help tone and trim by incorporating more muscle groups.

If you've been struggling to find just the right routine for results, here are a few exercises to incorporate into your training program. It's a solid game plan to blast the fat and get rid of a beer belly in no time. And next up, don't miss The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.

Barbell Push Press

barbell push press to get rid of a beer belly
Tim Liu, C.S.C.S.

For this exercise, grab a barbell and hold it up at shoulder height. Keep your core tight, and dip into a quarter squat. Explode up, and use the momentum to press the weight up over your head. Lower under control back into the starting position before performing another rep. Complete 6 to 8 reps.

Related: Get Rid of Belly Flab With These Easy Free Weight Exercises, Trainer Says

Landmine Rotations

landmind rotation
Tim Liu, C.S.C.S.

For these rotations, put a barbell inside a landmine attachment. Grip the end of the barbell with both hands, and hold it out in front of you with your feet shoulder-width distance apart. Keep your core tight, and rotate the bar towards one side of your body while pivoting both feet in that direction. Leading your hips and shoulders, rotate the bar to the opposite side, all while maintaining tension in your core. Perform 3 sets of 10 reps on each side.

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

Suitcase Deadlift

suitcase deadlift to get rid of a beer belly
Tim Liu, C.S.C.S.

Start the Suitcase Deadlift by having a weight (kettlebell, dumbbell, or barbell) next to your side on the ground. Keeping your chest tall and core tight, push your hips back and sit down until you can grip your weight with your hand. Brace your core, then drive through your legs and hips to stand tall, squeezing your glutes hard to finish. Reverse the pattern back to the starting position before performing another rep. Perform 3 sets of 8 reps on one side before switching over to the other.

Bent-Over Dumbbell Rows

bent-over dumbbell row
Tim Liu, C.S.C.S.

The Bent-Over Dumbbell Row is started with your feet shoulder-width apart. Push your hips back, and bend your torso so you're bent forward at least 45 degrees. Tighten your core, and row both dumbbells towards your hips, squeezing your lats at the end. Straighten your arms fully before performing another rep. Perform 3 sets of 10 to 12 reps.

Dumbbell Walking Lunges

trainer doing dumbbell walking lunge
Tim Liu, C.S.C.S.

Start these lunges with a dumbbell in each hand. Step forward with one leg, and firmly plant your foot. Then, lower yourself under control until your back knee gently touches the floor. Walk forward with the other leg, and repeat. Complete 3 sets of 12 reps on each leg.

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