Have you ever searched your entire closet to find a pair of high-waisted jeans to fit? When that happens, it may be time to make some changes. Extra fat in your stomach area—also known as central adiposity—is detrimental to your heart health, according to Harvard Health Publishing. Women—specifically those who have extra girth around their midsection—have a 10 to 20% higher risk of suffering from a heart attack. You're not alone; getting rid of stubborn belly fat is the most common fitness goal people have. It's essential to do the right things to help shrink those excess inches around your midsection, and we've made it easier for you with five exercises you can do to get rid of waistline fat.
The sooner you start, the sooner your jeans will fit better and your heart will be at lower risk. It's important to know that you can't complete your fitness journey with exercise alone. It's necessary to cut calories, and also be sure to make strength training a priority in your workouts. It's an easy mistake to simply focus on cardio and ab exercises to trim down a waistline, but that's not the most effective way to do it. You need to emphasize compound strength exercises that target multiple muscle groups. Compound exercises will torch more calories and elevate your metabolism to burn fat.
Let's get ready! We're making the process easier if you're not sure what you should be doing in your fitness routine. Here are five exercises that you can start incorporating at the gym today to get rid of waistline fat.
In order to get things started with Sumo Deadlifts, set your feet outside your shoulders with your toes pointed out. Keep your chest tall, squat down, and grip the bar between your legs. With your core tight and your lats pulled down, lift the bar off the floor, squeezing your glutes hard at the top of the motion. Lower the bar back down to the floor, and get tight with your setup again before performing another rep. Perform 3 to 4 sets of 6 reps.
Dumbbell Renegade Rows
To begin your Dumbbell Renegade Rows, assume a wide stance pushup 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 toward your hip and squeezing your lat. Return the dumbbell back to the ground, and then perform a row with the other arm. Complete 3 to 4 sets of 6 reps for each arm.
Dumbbell Forward to Reverse Lunges
Dumbbell Forward to Reverse Lunges start with you holding a pair of dumbbells and stepping forward with one leg. Come all the way down until your back knee touches the floor, then step all the way back into a Reverse Lunge with the same leg, flexing quads and glutes to finish. Perform 3 sets of 8 reps on one side before switching to the other and repeating.
For Landmine Presses, put the barbell inside a landmine attachment. If you don't have access to a landmine, you can stick a barbell to a corner of a wall to get the same effect. Assume a staggered stance with one foot forward and one foot back. Grab the bar, keeping your chest tall and core tight, then press it forward. Flex your tricep and shoulder hard at the top of the motion, then bring the bar back to the starting position. Perform 3 to 4 sets of 10 reps on one side before switching over.
The last exercise to get rid of waistline fat is the Sled Push. If you have access to a sled at your gym, start this exercise by loading it with a light weight (for instance, one 45-pound weight if there's only one slot or two 25-pound weights if there are two). If you're new to the exercise, you'll first grip the sled high on the handles with your arms extended. Push the sled 20 to 40 yards one way, then back, with your body maintaining a 45-degree angle to the bars at all times. Keep your eyes on the floor as you push the sled. Rest for 2 to 5 minutes before performing another set, aiming for 3 to 5 sets of 20 to 40 yards each.