A trainer shares his favorite exercises for those who want to melt belly fat.
Barbell back squats are excellent for burning fat because they engage multiple large muscle groups, including the quads, glutes, hamstrings, and abs, which leads to high caloric expenditure.
To perform a barbell back squat, position a barbell at shoulder level on a squat rack. If available, set the safety pins just above waist level. Stand facing the barbell, place it evenly across your upper back, grasp the barbell with an overhand grip, and lift it off the rack by straightening your legs. Step back away from the rack, setting your feet shoulder-width apart. Bend your knees and hips to lower your body as if sitting down, making sure to push through the full foot.
To perform rowing, start seated at the rowing machine with your feet on the footrests and your knees bent. Grasp the handle with an overhand grip, arms extended, and back straight. Push back with your legs first, then pull the handle towards your chest, keeping your elbows close to your body. Visualize crushing a piece of fruit in your armpit as you retract your shoulder blades and squeeze at the end range of motion. Remember to avoid shrugging throughout the range of motion.
To perform a pull-up, stand under the pull-up bar, reach up, and grip it with both hands shoulder-width apart and palms facing away from you. Hang onto the bar, fully extending your arms and keeping your body straight. Pull yourself up by squeezing your shoulder blades together and pulling your elbows down toward the floor. As you do this, visualize crushing a piece of fruit in your armpit. When your chin is above the bar, lower yourself back down in a controlled manner.
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