A common area where people store fat is in the midsection, aka the “stomach donut.” This is an incredibly frustrating area to reduce, given that this is where your body seems to lose fat last. To burn belly fat, it is essential to lead a healthy and active lifestyle. It starts with eating in a calorie deficit, strength training, and regular cardio exercises. When you do these things regularly, you will lose weight and the fat around your belly will decrease. To help you with the workout part of the equation, I have the five best exercises to lose “stomach donut” fat for good.
These movements combine strength training with high-intensity conditioning work. They help you reduce the tummy area because they are compound movements that target multiple muscle groups. This increases calorie expenditure, which helps elevate your heart rate and metabolism. Higher intensity Cardio improves blood flow to your body and can release fat around the stomach.
If you want to get rid of your stomach bug, here are the exercises to include in your fitness routine.
Table of contents
Dumbbell clean, squat, press

- Hold a dumbbell in each hand.
- Keep your chest high and body tight, and press your hips back.
- Then, move your hips forward and lift the weight up to your shoulders.
- Squat down until your hips are parallel to the floor.
- Drive through the heels and explode.
- Use the momentum of the squat to raise the weight, then lower it to the starting position before performing another repetition.
- Perform a total of 8 repetitions.
Row of Renegades


- Assume a push-up position with a wide stance, with a dumbbell in each hand.
- Keeping your core tight and your glutes tight, take one hand and increase the weight by bringing your elbow toward your hip.
- Return the dumbbell to the floor, then perform a row with the other arm.
- Perform 3 sets of 6 to 8 repetitions on each arm.
Dumbbell Walking Lunges


- Stand straight and hold a dumbbell in each hand.
- Step forward with one leg and plant your foot firmly into the ground.
- Lower yourself under control until your back knee gently touches the floor.
- Step forward with the other leg and repeat.
- Perform 10 to 12 repetitions on each leg.
Rowing Intervals


- Get on a rowing machine and warm up for 1 to 2 minutes.
- Once you’re warmed up, sprint hard for 60 seconds and see how many meters you can row in that time.
- Rest for 3 to 5 minutes.
- Complete another 60-second lap, trying to match the distance of your first sprint.
- Rinse and repeat for 5 rounds total.
RELATED: 5 Best Kettlebell Exercises for a Slim, Sculpted Waist
Bike sprints


- Warm up by cruising at a comfortable pace for 2 minutes.
- Start sprinting as hard as you can for 15 to 20 seconds.
- Cruise at a slow pace for 20 to 40 seconds.
- Repeat again for 6 to 10 rounds.
Tim Liu, CSCS, CSCS
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles. Learn more about Tim
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