Trying to get rid of your beer belly? This quick workout can fix that!
Quality time with family and friends over the summer is always better with burgers, hot dogs, ice cream, and nicely chilled beer. The problem is, that a bit too much indulgence can lead to a beer gut or what others might call a beer belly.
It’s not only making your jeans tighter and dreadful to carry around, but it’s also harmful to your health too.
While you should always leave some room for a bit of indulgence and goodies in life, creating a better, healthier habit can help prevent it and lose it all.
If you are struggling to lose your beer gut after too many drinks this summer, this quick but intense workout can help you get rid of it.
To lose your beer gut, the best exercises are the ones that’ll burn up the extra calories and tackle multiple muscles at once.
With a beer gut, it’s also important to not put too much pressure on your back or belly. Exercises that have you bend forward also can cause you to lose balance during the movements.
It’s essential to also start with bodyweight exercises as you are already carrying the extra weight in your midsection. Without proper strength, adding more weight to your workout can be too much.
Calisthenics that utilize your body weight to build strength is a great way to take your body through the progression.
If you are ready to start, this 3-exercise workout is perfect for
1. Bicycle Crunch
The bicycle crunch is a crunch variation that’s ranked as the most effective abs exercise for the front and side abs by the ACE study.
It’s a great core move that tackles far more than your midsection. The rotational moves have you hit the sides of your abs intensely and engage your lower body with the pedaling motions.
It’s a core strengthening exercise with an anaerobic intensity that creates the afterburn effect. If you are looking to lose fat, especially stubborn belly fat, this exercise is a must.
How to do a bicycle crunch:
- Lie flat on your back on a yoga mat with your back pressed onto the mat. Bring your hands behind your ears to support your head.
- Engage your core and lift your shoulder blades off the mat. Lift both legs off the ground and bend the knees. Kick your right leg back to extend the leg fully.
- In one motion, bring the left knee towards your chest. In the same instance, twist your torso to the right to let your right elbow meet your left knee. Be sure to pull from your core.
- Return to the starting position with control and continue alternating sides. Complete 2-3 sets of 10 reps per side.
The plank is one of the best core exercises you can do without putting pressure on the back. It’s an isometric move that engages the core and abs the entire time.
It not only activates the abdominals but also works the large gluteus muscles, hips flexors, and arms.
How to perform a plank:
- Start on your all fours with your knees and elbows on a yoga mat. Adjust your elbows so they are directly underneath the shoulders.
- Lift your knees and balance your body on your toes while keeping your back flat and glutes engaged.
- Engage your core, squeeze your glutes, and hold the position for 30-60 seconds.
- Release and perform 2-3 sets without breaking your form.
3. Jump Rope
If you had one too many glasses of beer, add jumping rope to your regular routine. Jumping rope is excellent calorie-burning cardio you can do for your weight loss. It is also effective in building up stamina, cardio, and even your leg muscles.
The best way to maximize your jumping rope to lose weight and belly fat is to incorporate HIIT. Here is the routine I recommend.
Here is the HIIT jumping routine you can follow.
- Jump rope for 30 seconds straight.
- Take a 30-second rest and repeat.
- Repeat this set 5-6 times.