Tyler Spraul, a certified strength and conditioning specialist and the head trainer at Exercise.com, told POPSUGAR that women seeking to reduce belly fat shouldn't be afraid to lift heavy weights. To make the most of your workouts, Spraul recommended putting an emphasis on total-body movements.
"Squats and deadlifts are much more effective than isolating muscle groups with curls and dumbbell raises, and total-body moves also can help prevent imbalances from cropping up," Spraul said. "Full-body movements create the largest calorie-burning effect â€" especially if you are lifting heavy!"
Spraul cautioned against lifting too heavy. "If you can't manage proper form with heavy weight, you need to lighten the load until you're back to proper form," he said. After that, work your way up to heavy weights over time.
West recommended HIIT (high-intensity interval training) exercises as a way to burn body fat and, in turn, belly fat. HIIT treadmill sprints are an excellent addition to your workout regimen. West noted that "tabata" treadmill sprints (40 seconds of maximum effort, 20 seconds of rest, times eight static rounds) burn the maximum amount of fat in the shortest amount of time possible.
West also recommended total-body exercises, such as burpees and mountain climbers (bringing the knees to the center of the midline or crossing the knees to the opposite elbow to reach your obliques) to burn belly fat. "They get the heart pumping, while focusing on your core for stability," she said. "It doesn't get much better than that."