How to Use Dumbells to Target Belly Fat

Belly fat can be embarrassing, and hard to get rid of, but you don't need expensive gym equipment to strengthen and tone. Dumbbells are inexpensive and easily used, and through compound exercises, and a workout regimen, one can burn fat, and build muscle. There is no quick fix solution to getting rid of belly fat, but if you weight train you will build more muscle, which will cause your to burn more calories per day. This in turn will allow you to lose that chub on your belly, and anywhere else on your body.

Things You'll Need

  • Dumbbells (weight optional)
  • Weight Bench
  • Water or sports drink
  • Workout mat (optional)
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Instructions

  1. Compound Chest Exercises

    • 1

      Lie on the weight bench with your knees bent, and feet flat on the floor. Hold the dumbbells chest level with your arms bent to your sides. Inhale and extend your arms straight up pressing the dumbbells directly over your chest. Exhale as you lower the dumbbells to the start position. Repeat as routine demands. This is called the dumbbell bench press, and targets the pectorals, deltoids, triceps, and biceps.

    • 2

      Lie on the weight bench with your knees bent, and feet flat on the floor. Hold the dumbbells almost together, and fully extended above the chest with your elbows slightly bent. Inhale and lower arms to your sides keeping them outstretched, and slightly bent at the elbows. Exhale and bring dumbbells to the start position. Repeat as routine demands. This is called the dumbbell fly, and targets the pectorals, deltoids, biceps, and wrists.

    • 3

      Lie on the weight bench with your upper back perpendicular, keeping your knees bent, and your feet flat. Hold one dumbbell in both hands under the inner plate above your chest with your arms outstretched, and your elbows slightly bent. Inhale and lower the dumbbell behind your head until your arms are level with your torso. Exhale and return dumbbells to the start position. Repeat as routine demands. This is called the dumbbell pullover, and targets the pectorals, latissimus dorsi, triceps, deltoids, rhomboids, levator scapulae, and wrists.

    Compound Shoulder Exercises

    • 4

      Sit on the bench holding the dumbbells chest level, elbows bent, and your palms facing you. Inhale and extend your elbows, rotating your wrists and shoulders, until the dumbbells are raised above your head. Exhale and return to start position. Repeat as routine demands. This is called the dumbbell arnold press, and targets the deltoids, triceps, and trapezius muscles.

    • 5

      Stand with the dumbbells held in front of your legs. Inhale and raise your arms above your head until they are horizontal, keeping your arms straight or elbows slightly bent. Exhale and return to start position. Repeat as routine demands. This is called the dumbbell front raise, and targets the deltoids, pectorals, trapezius, levator scapulae, and wrist muscles.

    • 6

      Sit on the bench with the dumbbells on your shoulders with your elbows below the wrists. Inhale and extend your arms straight, until the dumbbells are overhead. Exhale and return to the start position. Repeat as routine demands. This is called the dumbbell shoulder press, and targets the deltoids, triceps, trapezius, biceps, and pectorals.

    Deciding Your Routine

    • 7

      Perform a straight set, meant for beginners, which requires you to do two to three sets of one exercise. Remember to rest after each set. For maximum resistance, increase the weight after each set.

    • 8

      Perform a super set, meant for intermediate workouts, that allows you to choose two exercises to do in succession. Rest only after both sets are complete, and then repeat.

    • 9

      Perform the circuit technique, an advanced regimen, where you choose three or more exercises to do in a row, and then reverse the order before resting, completing the circuit.