If your fitness mindset is ‘burn, belly fat, burn’, here are 5 push-up exercises to lose belly fat. We know how stubborn and slim this part of the body can be. Consider this the ultimate belly fat burner.
According to a UNSW study published in sports medicine, strength training alone can burn about 1.4% of total body fat. Similar results can be obtained if you do aerobic or aerobic exercise. The study also found that strength training reduced visceral fat. Mandy Hagstrom, Ph.D., Senior Study Author, Exercise Physiologist and Senior Lecturer at UNSW Medicine & Health, said:go for a run” (via science daily).
It goes without saying that strength training is king when it comes to losing belly fat and overall body fat.This form of physical activity helps build muscle When Increase metabolism. In addition to traditional strength training, you can also incorporate body weight movements into your regimen. One of the best bodyweight exercises he can do to burn calories is push-ups. It can be done really anywhere and works the chest, shoulders, triceps, and core.
If you’re already a pro at standard push-ups, there are plenty of variations to challenge your body even more so you can burn more calories and fat. Please read. Aim for a true belly fat burner!
The pushback pushup begins with your feet just outside shoulder width in a standard pushup position. Lower your body in a controlled manner until your chest is just above the floor. Bend your knees and push back toward your hips instead of pushing up as you would normally. Bend your shoulders strongly at the end of the move, then return to the starting position before performing another rep, for 15-20 repetitions he does 3-4 sets.
For this next exercise, get into a pushup position with your hands shoulder-width apart. Lift your feet up onto a sturdy surface such as a bench or box. Keeping your chest high and your core engaged, lower your body until your chest touches the ground and press your palms up to return. Finish by flexing your triceps and chest. He does 3-4 sets of 10-15 repetitions.
This move is a great variation on the push-up. Stretches the core and improves shoulder mobility. Kill two birds with one stone!
As you can imagine, we start in a push-up position. Raise your hips toward the ceiling and stretch your hamstrings. Plunge down towards the ground and turn your head towards your chest. Finish by pushing back and flexing your triceps just before your body hits the ground. Do 3-4 sets of 10 repetitions.
For the quad press, consider a hybrid squat and pushup move. Sit down on the floor, place your hands under your shoulders, and place them on the table. Then, rotate your forearm inward about 45 degrees and form a diamond with your hand. Bend your knees, but place them just above the ground. Balance your weight evenly between the inner balls of your hands and feet. Bend your elbows to lower yourself down, keeping your knees sticking out and your back flat. Push up on your back with your palms and toes while flexing your triceps strongly with each repetition. Do 3-4 sets of 15-20 reps.
Spider-Man push-ups start with a standard push-up with feet together and arms at wrists. Use your controls to tighten your core and lower your body. Pull one knee toward the elbow on the same side as you bend over. Bend your lower oblique, then push your body up and return your leg to the starting position. Switch to the other knee and perform the next rep. On each side he does 6-8 repetitions he does 3-4 sets.
Tim Liu, CSCS
Tim Liu (CSCS) is an online fitness and nutrition coach based in Los Angeles. Read more about Tim
