To target belly fat, you actually have to do cardiovascular exercise. This is performed by moving your body in a repetitive fashion for 30-plus minutes without stopping. By doing cardio, you burn calories and melt fat throughout your entire body. That being said, you can also work your abs to create better definition as the weight comes off. By using dumbbells for your exercises, you will increase the resistance and build muscle at a faster pace.
Step 1
Perform exercises for all of your major muscle groups with dumbbells. By building muscle throughout your body, you will increase your resting metabolic rate and burn more calories while you are resting. Do exercises like chest presses, shoulder presses, bent-over rows, lying triceps extensions, biceps curls and squats. Use a stability ball for as many of these exercises as possible. This will cause you to contract your abs to remain stable. Work out two to three times a week and do 10 to 12 reps and three to four sets of each exercise.
Step 2
Hook your lower legs under the padded supports on a decline bench to do push crunches. Lie flat on your back and hold the dumbbells straight above your chest with your arms fully extended. Lift your head and shoulders off the bench and push the weights toward the ceiling. Squeeze your abs forcefully, slowly lower yourself down and repeat.
Step 3
Execute a set of incline leg-hip raises on a slant board. Lie flat on your back with your hands on the padded support above your head, your legs extended and a dumbbell pinched between your feet. Pull your knees into your chest and lift your hips off the bench. Hold for a full second, extend your legs back out and repeat.
Step 4
Sit on the floor to do Russian twists with one dumbbell. Lean backward so your back is at a 45-degree angle to the floor, bend your knees and place your feet flat. Hold the dumbbell by the ends in front of your chest. Rotate your torso to your right and left in a steady motion and move the dumbbell in the direction you are going. Keep your eyes in line with the dumbbell at all times and keep your back as straight as possible.
Step 5
Grasp a dumbbell by the ends to do wood chops. These work your abs and legs simultaneously. Stand with your feet shoulder-width apart and hold the weight in front of your thighs. Lower yourself into a squat and move the dumbbell to the outside of your left shin. Stand up and swing the dumbbell up and across your body at an angle to your right. Repeat for a set of reps and switch sides.
Step 6
Lie on your back on the floor to do pullover crunches. Lift your arms and legs in the air so they are both angled to the ground and hold dumbbells in your hands with your palms facing each other. Move your arms and legs in toward each other as you lift your shoulders off the floor. Squeeze your abs forcefully, lower yourself down and repeat. When coming up, stop your legs when they are perpendicular to the floor and stop your arms when they parallel your legs.
Tips and Warnings
- Do 15 to 20 reps and three to four sets of your ab exercises and work out three times a week on alternating days.
Things You'll Need
- Stability ball
- Decline bench
- Slant board
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