Get Rid of Your Balloon Belly With These Free Weight Exercises

For many people, it is one big struggle to lose excess fat around the midsection, no matter how hard they try. Unfortunately, a balloon belly is not only frustrating when trying to squeeze into tighter pants, but it can also predict future health problems. According to the Harvard TH Chan School of Public Health, research links a ballooning waistline to type 2 diabetes, heart disease, and cancer. The main way to burn flab is not by doing cardio; it’s resistance training. So, we have put together some productive free weight exercises to help you get rid of your balloon belly for good.

By working out with weights, you’ll burn calories and build lean muscle, which actually increases your metabolism and burns more fat throughout the day. For the best results, ditch the exercise machine and use free weights-barbells, kettlebells, dumbbells, etc. In this way, you will use the full range of motion and activate other muscles while you balance and stabilize your body with the weight.

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The result? Better fat loss to reduce your balloon waist. Here are some great free weight exercises—whatever your experience—to get rid of your balloon belly and improve your overall health.

Women at the gym showing goblet squats to lose belly fat
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The Goblet Squat is one of the best total body exercises. It’s not just a lower-body movement; you even target your upper body as you hold your weight and stabilize your core throughout the exercise.

To prepare for the exercise, hold the back of one dumbbell in both hands and hold it up to the chest with the elbows below the weight. Stand with your feet shoulder-width apart with your toes slightly out. Begin the movement by sitting back and spreading your knees. Lower down parallel while keeping your lower back flat. At the bottom of the movement, drive through the heels and keep the knees.

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people show dumbbell bench press to blast beer guts
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The key to burning a lot of calories is to target a lot of muscles at once—and the Bench Press does just that as it blasts the entire upper body. Even better, it’s easier on the shoulders than the traditional Barbell Bench Press.

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Lie on a bench with your chest up, shoulders pressed together, and feet flat on the ground. Drive the dumbbells up, keeping your shoulders back. Drive through the heels, as well, keeping the glutes on the bench.

people doing bent row exercises show how to get rid of the balloon belly
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Rows are a great exercise to strengthen your back and upper arms. By bending at the hips, your core has to work harder—and your lower body has to kick in, too—so you get more out of just one move.

Take a dumbbell in each hand, bend your knees slightly, and bend your hips until your body is parallel to the floor. Keep your lower back flat, squeeze your shoulders together, and line up.

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people doing kettlebell deadlifts
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This is another amazing total body workout to help you get lean. It exercises many of the muscles in the back of your body from head to toe and improves your posture so you don’t overextend your stomach. By using a kettlebell, you learn how to deadlift properly so when you get stronger and more advanced, you can try barbells, trap bars, and more.

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Stand with your feet hip-width apart and the kettlebell centered between the big bones of your ankles (medial malleolus). Bend at the waist to grab the handle with both hands. Keep your back straight, your knees slightly bent, and your shoulders tucked in. To perform the exercise, push your heels into the ground, and push your hips forward. Then, reverse the movement, and repeat.

Anthony J Yeung

Anthony J. Yeung, CSCS, is a fitness expert featured in Esquire, GQ, and Men’s Health and the founder of GroomBuilder, a destination for men looking to transform their bodies for their weddings. Join our free 5-day course to burn fat and build muscle for the big day! Read more about Anthony

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