Belly fat weight loss: 4 exercises to drop pounds without having to do sit ups

News

As Britain bakes in the ongoing heatwave, many of us want to look and feel our best while kicking back in the summer sun.

But to step closer to the bikini body of your dreams, you have to shock your muscles to get into shape.

Personal trainer Tim Liu has revealed the best exercises to burn belly fat – and there isn’t a crunch or sit-up in sight.

The online fitness and nutrition coach has recommended incorporating plyometrics into your fitness programme.

Plyometrics, also known as jump training, is a form of exercise that involves powerful aerobic exercises designed to increase strength, such as running, burpees and squat jumps.

The LA-based fitness coach, wrote in Eat This Not That: “It can help you develop speed and power, wake up your nervous system before your workout, and help you recruit more motor units and muscle fibres.

“This allows you to build more muscle and burn more calories to lose pot belly fat.”

To shed belly fat, exercises should be tailored towards full-body calorie burning, rather than toning exercises specific to your middle.

It is recommended to add plyometric exercises into your fitness plan slowly, as these movements can stress the tendons and ligaments.

Tim said: “If you’re not used to doing plyometrics and want to start putting them into your workouts, here are four movements that are a great starting point.

“Check them out below, and get ready to lose pot belly fat fast.”

Vertical jump
Although it may seem simple, vertical jumps are a great belly fat burning exercise.

To start the jump, get into an athletic stance position with your feet shoulder-width apart.

Tim said: “Keeping your chest tall and core tight, throw your hips and your arms back while dipping into a quarter squat, then reverse the motion and jump up as high as you can with your arms all the way up.

“Land softly into a mini squat, and reset before performing another rep. Perform eight to 10 reps.”

Box jump
Many people fear falling on their face when performing a box jump, so it is important to start with a low box and perfect your squat form first.

Tim said: “Begin by facing a box or bench just one arm’s length away.

“Keeping your core tight, swing your arms back, and dip into a squat, then immediately spring up and jump onto the box, landing softly.

“Stick the landing with your knees tracking straight and then step back down before performing another rep. Complete five to eight reps.”

Medicine ball rotational slam
This exercise is great for cardio and also targets your upper and lower body, strengthening your core muscles, triceps, quads, glutes, upper back, and hamstrings.

To start this exercise, grab a giant medicine ball and position your feet outside shoulder width.

Tim said: “Keeping your chest tall and core tight, bring the ball over your head towards one side in an arc-like fashion, slamming the ball down hard onto the ground.

“Flex your abs as you do this, then catch the ball and bring it over your head to the other direction.

“Go back and forth until all reps are done on both sides.

“Complete eight reps on each side.”

Supine medicine ball chest press
This exercise helps shed those extra pounds by targeting the upper body, including abs, chest, biceps, triceps and shoulders.

Tim said: “Start this chest pass by grabbing a giant medicine ball and lying flat on your back with your legs fully extended.

“Hold the ball to your chest with your elbows and forearms on the ground.

“Perform an explosive chest pass up in the air, launching the ball up as high as you can. Catch the ball, and reset before doing another rep.

“Perform eight to ten reps.”