Consciously swing your arms more while you walk or jog to increase your calorie expenditure.
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Dumbbells can help you get rid of the bulge in your midsection, as they are effective for both aerobic and strength-training exercises. Crunches alone won't get you the washboard abs you desire. Eliminating belly fat and building muscle mass requires aerobic exercise, resistance training and healthy eating. Exercising with consistency is key; with dumbbell versatility, you can perform a variety of exercises to trim your waistline effectively.1.
Engage in aerobic exercise for at least 10 minutes in duration. Aim for 150 minutes of moderately intense cardio exercise weekly. You can achieve this by exercising for 30 minutes, five days a week. According to the American Council on Exercise, using dumbbells that weigh 1 to 3 lbs. during aerobic exercise can increase your calorie expenditure by 5 to 15 percent. You can hold light dumbbells in each hand during a jog or when performing star jumps.
Choose the right dumbbell weight for resistance training. The ideal weight should make the last few repetitions in a set difficult to perform. Aim for 10 to 25 reps in one to three sets to achieve muscle fatigue. Achieving over 25 repetitions indicates that you're either exercising with improper form -- such as performing reps too quickly -- or the dumbbells are too light.3.
Increase your overall lean muscle mass with resistance exercise. Engage all the major muscle groups of your body with dumbbell exercises. This will increase the overall rate at which your body burns fat, which will help you achieve and maintain a flat stomach. The dumbbell squat is a compound exercise that targets your lower body and core. To perform this exercise, stand with a dumbbell in each hand to your sides. While maintaining a straight back, bend your knees forward, pushing your hips back. Descend until your thighs are parallel to the floor, then return to the starting position and repeat.
Engage your upper body with dumbbell-weighted pull-ups. To do this, hold a dumbbell between your thighs -- just above your knees -- while you pull yourself up with an overhead bar.4.
Target your abdominal muscles with a dumbbell workout. You cannot spot reduce belly fat with abdominal exercise, but it can help you achieve greater muscle mass. An American Council on Exercise study determined that crunches on an exercise ball is the most effective ab workout overall. Lie on an exercise ball by positioning your lower back against it. With both feet firmly on the ground and hips stationary, raise your upper torso until you feel your abs contracting, then return to the starting position and repeat. You can make the exercise more challenging by holding a dumbbell with both hands on your chest while you perform the crunches.
- Reduce your calorie intake by choosing complex carbs such as vegetables and fruits over high-calorie foods, like fast food and confectionaries. Add a source of lean protein - chicken breast, grilled salmon and oats -- to your meals to help your muscles repair and grow. Eat small meals every two to three hours to control your hunger and calorie intake.
- Clutching dumbbells too tightly can lead to high blood pressure in some people, according to ACE Fitness. If you are at risk, opt for padded dumbbells or work out with exercise gloves to reduce your blood flow restrictions.