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5 Exercises to Lose Beer Belly Fast

by | Health

Jul 3, 2022

Beer belly can sometimes be troublesome, but regular exercise is a secret weapon for long-term beer belly control. They allow you to trim your beer belly, regardless of weight or body type. These five exercises should help you lose beer belly fast. 

1. Cardio

Cardio exercise for beer belly

Cardio is a group of exercises that make your heart rate increase, at least for a while. When a person does cardio exercises, the increase in the heart rate puts demand on the respiratory system, so the lungs begin to work harder, leading to faster and shallower breaths. 

Cardio exercises are a great way to lose weight in any part of your body, including your belly, because these exercises stimulate the using up of fat and carbohydrates for meeting the now-high energy demands. Essentially, they increase the burning or using up of calories.

Cardio exercises range from low-intensity exercises to high-intensity ones. You usually do them by repeating the same movements over and over. 

Recommended cardio exercises for losing belly fat include jogging, running, cycling, hiking, etc. 

PS: if you are to lose fat in your belly, you will also need to lose weight wherever there is excess fat on your body. 

Read: 5 Breakfast Foods for Belly Fat Loss

2. Planks

Planks exercise to lose belly fat

Planks can also really shrink belly fats. Just get in a plank position and hold there for as long as you can. The longer you hold yourself in the air, the more likely it is going to work in getting rid of your beer belly. The plank works your core muscles. 

3. Mountain Climber

Mountain climber workout

The mountain climber uses essentially the same set of muscles used by hikers. It looks just like climbing a mountain, even!

The muscles you will be working on are the muscles of your abdomen mostly, although your legs and your shoulders may take a little stretching depending on how long you go on.

To do the mountain climber, assume a pushup position—that is, get in position to do a plank.

Now, keeping your hand just on the floor, begin to climb an imaginary mountain. Don’t move your hands, though. Go as long as you want, and take breaks—repeat reps. 

Read: Important Facts About Glutathione You Should Know About

4. Burpee

Image showing a man doing Burpee workout

Burpee works both the superficial and deep muscles of the stomach, making the beer belly shrink. Essentially, this exercise includes a series of movements where you get in a sit-up position, drive both your knees forward, and then jump to your feet. 


The American College of Sports Medicine conducted a study that shows that doing up to 10 reps of the Burpee, especially if you do them quickly, can increase the rate at which your body breaks down calories just the way a 30-second sprint can. 

This means this exercise works perfectly fine as a cardio exercise and as a target exercise. As the workouts turn up your metabolic furnace, you burn calories and lose beer belly.

Read: The Best Low-Calorie Foods to Help You Lose Weight (And Foods to Avoid)

5. Sit Up

Exercise to lose beer belly

Regular sit-ups can be helpful in reducing beer belly because this exercise also targets the core muscles of the abdomen. 

Lie on your back with your legs stretched out, your hands behind your head. Now, raise half your body forward without moving your legs. 

Do it over and over until you start to feel some pressure around your abdomen. Now, take a break and then continue to perform more reps. 

Read: What to Eat to Speed Up Metabolism and Burn Fat

Bonus Tip to Losing Your Beer Belly

While these exercises just considered in this article can prove very beneficial in your goal to lose your beer belly, another safe way to lose beer stomach starts with a comprehensive checkup by your family doctor.

Your family physician can check for any health problems that might hinder your progress. He can also help you plan an effective strategy and set a reasonable goal as you strive to lose your beer belly within a reasonable time frame.

By Ubong Johnson

Ubong Johnson (Ubee) is a relationship expert, medical student, and writer. He writes articles which cover everything from relationships and nutrition to lifestyle. His works of short fiction have appeared in several literary magazines including The Shallow Tales Review, Ngiga Review, and the Kalahari Review. He is the founder and editor of Fiction Niche.


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