I'm a PT and these are the four best exercises to bust belly fat without crunches | The Sun

A TONED, flat stomach is something most of us can only dream of.

But if you’re keen to really bust the belly fat, a personal trainer has revealed the best exercises to do so.

There isn’t a crunch or sit-up anywhere in sight, either.

Tim Liu, an online fitness and nutrition coach who specialises in strength and conditioning, said plyometrics is one of the best exercises you can incorporate into your fitness program.

Plyometrics is a type of fitness that involves powerful aerobic exercises, like jumping and running. It includes movements like burpees and squat jumps.

Tim, who is based on LA, wrote in Eat This Not That: “It can help you develop speed and power, wake up your nervous system before your workout, and help you recruit more motor units and muscle fibers. 

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“This allows you to build more muscle and burn more calories to lose pot belly fat.”

To lose belly fat, you’ll want to focus more on full-body calorie burning than toning exercises specific to your middle.  

Plyometrics can stress the tendons and ligaments, so make sure to add them into your routine slowly, and perfect the movement before doing it intensely. 

Tim said: “If you're not used to doing plyometrics and want to start putting them into your workouts, here are four movements that are a great starting point. 

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“Check them out below, and get ready to lose pot belly fat fast.”

Vertical jump

Yep, it’s that simple!

Tim said: “Start vertical jumps by getting into an athletic stance position with your feet shoulder-width apart. 

“Keeping your chest tall and core tight, throw your hips and your arms back while dipping into a quarter squat, then reverse the motion and jump up as high as you can with your arms all the way up. 

“Land softly into a mini squat, and reset before performing another rep. Perform 8 to 10 reps.”

Box jump

The box jump can take a while to master. The fear of falling flat on your face is the biggest deter.

Tim said: “If you haven't done a box jump before, make sure you master the squat form first and start with a low box. 

“Begin by facing a box or bench just one arm's length away. 

“Keeping your core tight, swing your arms back, and dip into a squat, then immediately spring up and jump onto the box, landing softly. 

“Stick the landing with your knees tracking straight and then step back down before performing another rep. Complete 5 to 8 reps.”

Medicine ball rotational slam

Using a medicine ball (AKA a ball larger than a football that’s heavy) is great for cardio while toning muscles at the same time.

This exercise targets the core and will help tighten up the waist. 

Tim said: “Grab a giant medicine ball, and position your feet outside shoulder width. 

“Keeping your chest tall and core tight, bring the ball over your head towards one side in an arc-like fashion, slamming the ball down hard onto the ground. 

“Flex your abs as you do this, then catch the ball and bring it over your head to the other direction.

“Go back and forth until all reps are done on both sides. 

“Complete eight reps on each side.”

Supine medicine ball chest press

You probably didn’t think you’d see a chest press recommended for the stomach. 

But this exercise is an all-rounder for the upper body, targeting the abs, chest, biceps, triceps and shoulders.. 

Tim said: “Start this chest pass by grabbing a giant medicine ball and lying flat on your back with your legs fully extended. 

“Hold the ball to your chest with your elbows and forearms on the ground. 

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“Perform an explosive chest pass up in the air, launching the ball up as high as you can. Catch the ball, and reset before doing another rep. 

“Perform eight to ten reps.”

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