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Get rid of fat folds on your abdomen
Last reviewed: 08.07.2025
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The workout routine below targets your largest muscle groups to burn fat and boost your metabolism. Perform these exercises as a circuit, moving from one exercise to the next without rest. Perform two or three circuits, resting 60 seconds after each. Perform these exercises 3 days a week, resting one day between workouts.
Dumbbell presses
Standing with your legs slightly bent, hold a pair of dumbbells in your hands at knee level, with your back bent. Straighten up in a sharp movement, lifting the dumbbells to your chest. Rise up on your toes, then quickly “throw” the dumbbells over your shoulders, elbows raised. Raise the dumbbells above your head, then lower them and return to the starting position. Perform 6-8 repetitions.
T-bar push-ups
Hold a pair of light dumbbells in your hands, palms facing each other, and assume the starting position for a push-up. In a traditional push-up position, in the top position, lift one dumbbell up, rotating your torso in the same direction. Face away from you, arms straight. (Your body should form a T shape.) Return to the starting position and repeat, this time lifting the opposite arm. Do 8-10 reps.
Reverse lunges and curls
Standing position, straight arms with dumbbells. Step back and bend your leg at a 90-degree angle. As you step back, bring the dumbbells to your shoulders. Lower your arms, returning to the starting position. Repeat the movement, this time lunging with the other leg. Perform 6-9 repetitions with each leg.
Torso rotations in a sitting position
Sit with your legs bent. Grasp the ends of the dumbbell and hold it in front of your chest. Lift your legs off the floor and cross them so that you are balancing on your buttocks, leaning back slightly. Rotate your torso from side to side, trying to touch the dumbbells to the floor. Do 8 to 10 rotations in each direction.
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