Top 5 Floor Exercises To Increase Your Visceral Fat Burn, Trainer Says: Eat This, Not That

If you are looking to lose weight and get back in shape, this article is for you. First of all, you need to focus on the basics: eating with a calorie deficit, training regularly for strength, and doing cardio. When you get into these healthy habits, the fat will begin to melt. There are different types of fat in your body and in today’s article we will talk about visceral fat, which is the fat that surrounds your organs, and the best floor exercises ever to increase the burning of visceral fat.

Having a high amount of visceral fat can lead to serious health complications, such as heart disease, stroke, high cholesterol, and type 2 diabetes, which is why burning it is so important (via WebMD). Fortunately, the fat that surrounds our organs is easier to lose than the subcutaneous (the stubborn fat under the skin).

To increase your visceral fat burning, you need to select higher intensity exercises, involving HIIT cardio and strength-training movements that challenge your body. If you’d rather work out at home or don’t have access to fitness equipment, there are some floor movements you can incorporate into your routine that can help. Start doing the following exercises as soon as possible to increase your visceral fat burning. Perform 3 to 4 sets of these movements one at a time or back to back in a loop. Also, be sure to check out the 6 best exercises for strong, toned arms in 2022, says the trainer.

trainer doing push-ups
Tim Liu, CSCS

Get into the plank position with your body in a completely straight line from the ground. Begin the movement with your feet together and your shoulders in line with your wrists. Keep your core tight and glutes squeezed and lowered under control until your chest touches the floor. Then, push yourself back, flexing your pecs and triceps to finish. Complete 3 to 4 sets of 10 to 15 repetitions.

Related: Accelerate Belly Fat Loss in Your 60s With These Floor Exercises, Trainer Says

reverse lunge
Tim Liu, CSCS

Begin this movement by taking one leg and taking a long step back. Have your back knee touch the ground, then come back up. Repeat with the other side. Do 3 to 4 sets of 10 reps per leg.

trainer making the plank to fold the arms on the mat
Tim Liu, CSCS

Get into a forearm plank position, keeping your back and core contracted and glutes squeezed. Begin the exercise by lifting yourself up with one hand and then finishing with the other. Return to the plank position, then start the movement with the other arm. Do 3 to 4 sets of 6 to 8 repetitions for each arm.

Related: Reduce Belly Fat Faster With These 5 Exercises, Says Trainer

Tim Liu, CSCS

Begin this exercise by entering a push-up position with your feet fully extended and your shoulders in line with your wrist. Keep your core tight and grab one knee and guide it to the opposite elbow, flexing the obliques at the end. Return the leg to the push-up position before doing it again with the other leg. Alternate back and forth, keeping the tension in your core the entire time. Complete 3 to 4 sets of 10 to 15 reps per leg.

v twisting exercise
Tim Liu, CSCS

Get into a lying position on your back with your knees bent 90 degrees. Keep your core tight, curled up and stretch to one side while extending your legs at the same time. Strong nibble at the top, return to the starting position, then nibble on the other. Do 3 to 4 sets of 10 reps on each side.

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