Lose Stomach Fat, Abs Workout Exercises

by Ed Scow (aka The Fit Dad) - Certified Fitness Professional and Fat Loss Expert for Busy Moms and Dads

When it comes to how to lose stomach fat, or any fat loss exercises, the exercises you choose will determine your success. If you spend your time using only machines, or using light to moderate intensity cardio or are lose stomach fat, abs workout exercises

spend too much time on isolation exercises, you are really limiting your success and how fast that you’ll lose fat comes.

The stomach fat loss exercises you choose should deliver the most "bang for the buck" and get you done quickly and work your body so that you actually feel as though you’ve worked out.

I’m going to start off with the ultimate in "how to lose stomach fat" exercises, the Plank. Sure crunches feel nice, and you can do them seemingly forever, but when it really comes down to losing stomach fat and getting a strong, sexy core, they really don’t do that much for you.

Plus, no amount of ‘abs exercises’ will make the stomach fat disappear. They just don’t work enough muscle, which means they don’t burn enough calories. Sure they’re good for strengthening the abs, but you’re looking to lose stomach fat, right?

Your ‘core’ is your body’s pillar and foundation of strength and most people have a very weak core, which leads to increased stomach fat stores, back pain, and muscle imbalances

What many folks don’t know, is that your core MUST be strong in order for all the other exercises you do to be effective, which will deliver faster fat loss results.

That’s why the plank is so great for working the abs…it’s not only an abs exercise, but it’s also the best core strengthener, working your entire upper body and parts of your lower body, which will increase your metabolism and burn more stomach fat!

Be sure that when you do the plank you form a straight line from your ears, through your shoulders and hips, to your heels. Your body should not arch, sag or create a pyramid with your butt sticking up in the air. If the regular version is too tough for you, start off by placing your knees on the ground, rather than your toes, then build up from there.

You can also do more advanced versions by raising one foot into the air, placing your hands on a medicine ball or stability ball, or doing side planks. This really is a limitless exercise. So when you’re able to do any one variation for around 45 seconds, move on to a tougher one.

Next, we’re going to move on to my favorite fat loss exercise, and one that I make ALL of my clients do on a regular basis, the push-up.

Not only is the push-up great at working your entire body, but it’s also the best way to get your arms to look toned and strong, not to mention it’ll help you lose stomach fat.

Plus it’s one of the best ways to work your chest and shoulders. I have never encountered client, who hasn’t wanted a strong, toned, chest, shoulders and arms and the push-up is, by far, the best way to work that area.

Plus, they’re an excellent core exercise (they kind of look like a moving plank, right?), however you must do them correctly.

Far too often I see people sticking their butts up in the air or moving their arms just a little bit while the rest of their body stays stationary.

That’s not the way to do push-ups and it will either lead to limited results (at best), or an injury.

I know that this move takes a lot of upper body strength, which many people don’t possess right off the bat, but that’s exactly why you NEED to do push-ups on a regular basis.

If you can’t do regular push-ups (from your toes), start off with an easier version by placing your knees on the floor, or placing your hands on a bench, wall or counter top until you see strength increases and can move on to more challenging versions.

If you can only do 2 to start out, that’s totally fine! Just do them and add more every week.

Just be sure that your wrists are directly under your shoulders and you allow your entire body to drop down into the push-up, not just your arms. Also, make sure your body stays in a straight line – just like the plank – the entire time you’re doing the push-up.

When it comes to working the lower body, there is no better exercise than the squat. The lunge comes in a close second, but the squat is the king of all lower body exercises, plus it’s a great fat loss exercise in general just because it uses so much muscle.

In my studio, I always start clients off with bodyweight squats until their form is perfect.

The one thing that I believe is the most important factor of doing a proper squat is keeping your weight on your heels and not allowing it to move onto your toes so your heels come off the floor as well as keeping your back in a neutral position and your chest facing out.

When you allow your weight to go onto your toes and pick your heels up off the floor, not only is that hurting your knees, but you’re not working more than half of the muscles involved in doing a proper squat – namely the butt and hamstrings.

The back is largely overlooked by many people when they want to lose stomach fat or are choosing fat loss exercises because it’s not one of the glitzy and glamorous areas of the body like the arms, abs or chest. However, you need to include some sort of a row in your fat loss workout plan. If you don’t, you’re leaving out half of your upper body and missing a lot of fat burning potential, not to mention getting rid of helping improve your posture.

Not only that, but the Bent Over Row also works your core – a lot, meaning it is a great exercise to lose stomach fat as well.

However, just like every other exercise I go over, form is key. If your form is not right, you risk a back injury.

Important Note! Make sure you see a physician if you have any back issues, or other problems, before beginning any type of fat loss workout program.

Once you’re in the proper position, pull the dumbbells up toward your waist while squeezing your shoulder blades together. Pause, then slowly lower the dumbbells and repeat. Make sure you use a heavy enough weight to actually work the muscle. If you use "pink weights" or really light dumbbells, you won’t get the results you’re after.

I know I said earlier that the squat is the king of all lower body fat loss exercises, but the lunge is a very close second.

I’m going to start off with a Stationary Lunge because it’s the easiest to do if you’re a beginner. There’s less risk of falling or doing it wrong because you’re not moving forward or back – just up and down.

Stand up straight and tall with your stomach held tight. Take a step forward OR a step backward.

Raise your back heel off the floor, while keeping your front foot firmly in place.

Again, make sure your stomach is tight and your upper body is straight and tall – don’t round your back or hunch forward.

Slowly lower yourself until your back knee almost touches the floor and your front thigh is parallel to the floor. Pause, then squeeze the glutes and stand back up.

Make sure that front heel stays on the ground – just like with squats – and that you just go straight down and straight up with no forward movement at all.

Once you have mastered the bodyweight version, you can hold on to dumbbells. When you decide to add dumbbells, make sure you make the exercise difficult enough to elicit any sort of result. If you feel as though you can do lots of lunges, use a heavier weight.

Now that I’ve given you my top 5 fat burning and body sculpting moves, how do you combine them into a workout? The easiest thing to do is to take all 5 and turn them into a circuit where you do one set of each exercise then move immediately on to the next exercise and complete as many total circuits as you can in 10-15 minutes, with very little rest – if any.

Bodyweight Squat – 15 reps
Push-up – 8-10 reps
Bent Over Row – 12 reps
Lunge – 10 reps per leg
Plank – 25 seconds




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Lose Stomach Fat With These 5 Fat Loss Exercises