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The Best Visceral Fat Exercises To Shrink a Big Belly for Good, Trainer Says

Shed that unwanted weight.
FACT CHECKED BY Alexa Mellardo

Looking to shrink a big belly for good? Dealing with stubborn fat in your midsection can be incredibly frustrating, but if you have dedication, just the right moves, and healthy habits on deck, you'll be well on your way to shedding unwanted weight.

Before we get into how you can shrink a big belly for good, there are two major types of fat we're going to chat about: subcutaneous and visceral. Subcutaneous is the fat right below your skin that typically won't pose a health risk, while visceral fat is found deeper in the belly and encompasses your organs. Chances are, if you have belly fat, you're carrying high amounts of both. However, visceral fat comes with an increased risk of metabolic health issues such as type 2 diabetes, cardiovascular disease, and breast cancer (in women).

If you're looking to reduce the amount of fat surrounding your organs, you want to choose strength training exercises that target multiple muscle groups and cardio that can be performed at a higher intensity. Not sure which ones to pick? We have a few that'll help you shrink a big belly for good. Incorporate any or all of the following moves into your workouts, and next up, don't miss The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.

Dumbbell Clean + Press

dumbbell clean press to shrink a big belly for good
Tim Liu, C.S.C.S.

For the Dumbbell Clean + Press, you'll start out with a dumbbell in each hand. Keep your chest tall and core tight, and throw your hips back. Then, pop your hips forward, and clean the weight up to your shoulders. Squat down until your hips are parallel to the floor, then drive through the heels, and explode up. Use the momentum of the squat to press the weight up, then lower it back down to the starting position before performing another rep. Complete 3 sets of 8 reps.

Related: This 10-Minute Visceral Fat Reducer Is What Your Belly Needs at 50, Trainer Says

Dumbbell Reverse Lunge to Step Up

dumbbell step up to shrink a big belly for good
Tim Liu, C.S.C.S.

Begin this next move by standing in front of a bench, holding a pair of dumbbells. Perform a reverse lunge by stepping back with one leg and firmly planting your foot. Take that same leg, step through, and plant your heel firmly on top of the bench. Keep your core tight, lean forward, and drive through the heel, flexing your glute to come up. Reverse the motion, and then perform another rep. Perform all reps on one leg before switching to the other. Complete 3 sets of 8 reps on each leg.

Dumbbell Row

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

With your feet shoulder-width distance 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. Complete 10 to 12 reps.

Related: The Best Plyometric Exercises To Lose Pot Belly Fat, Trainer Says

Sled Sprints

sled sprint to shrink a big belly for good
Tim Liu, C.S.C.S.

If you have access to a sled at your gym, start by loading it with a light weight (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, 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 at a 45-degree angle to the bars at all times. Keep your eyes on the ground as you push. Rest for 2 to 5 minutes before performing another set, aiming for 3 to 5 sets of 20 to 40 yards each.

Bike Sprints

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

For this final exercise, hop on an exercise bike, and begin your sprint intervals on it. A simple time interval you can complete is sprinting hard for 20 seconds, cruising for 20 to 40 seconds, then repeating. Aim to do this for 15 to 20 minutes total.

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