Free Weight Exercises to Burn Stubborn Belly Fat – Let’s cut to the chase—hanging belly fat isn’t just about aesthetics. It’s a sign that your body needs a reset, and the good news is you’ve got the power to transform it. The secret? Combining core exercises with free weight resistance training. Lifting weights doesn’t just build muscle—it boosts your metabolism, torches fat, and helps tighten sagging skin.
If you’re ready to banish that belly fat and sculpt a stronger, leaner physique, these seven exercises are your blueprint. Each move targets your core while engaging multiple muscle groups, maximizing calorie burn and tightening up loose areas. Let’s get started—your future self will thank you.
Table of Contents
1. Deadlift
Deadlifts are a full-body powerhouse that torch calories while tightening your core and posterior chain. This exercise engages your hamstrings, glutes, lower back, and abs, making it a metabolism-boosting fat-burning machine.
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To perform it, stand with feet hip-width apart and grip a barbell or dumbbells in front of you, hands shoulder-width apart. Hinge at your hips and bend your knees slightly to lift the weight, keeping your back flat, chest up, and core tight.
Drive through your heels as you extend your hips, then lower the weight back down with control, sliding it along your legs. Perform 4 sets of 6–8 reps, focusing on proper form—pretend you’re pushing the floor away and avoid rounding your back.
2. Barbell Squat
Barbell squats are the ultimate leg builder, but they also engage your core to stabilize heavy loads, helping to tighten your midsection. Stand with feet shoulder-width apart, toes slightly turned out, and place a barbell across your upper back, gripping it slightly wider than shoulder-width.
Hinge at your hips and bend your knees to lower into a squat, keeping your chest up and weight in your heels. Go as low as you can while maintaining good form, then drive through your heels to return to standing. Perform 4 sets of 8–10 reps, ensuring your core stays tight and your knees don’t cave inward.
3. Overhead Press
The overhead press is a fantastic move for building shoulder strength while forcing your core to stabilize under load, aiding in fat loss and midsection tightening. Stand with feet shoulder-width apart, holding a barbell or dumbbells at shoulder height, palms facing forward.
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Brace your core and press the weight straight overhead until your arms are fully extended, avoiding excessive arching in your lower back. Lower the weight back to shoulder height with control. Perform 3 sets of 8–10 reps, keeping your ribs tucked and core engaged throughout.
4. Hanging Leg Raise
Hanging leg raises directly target your lower abs, helping to tighten sagging skin around your midsection. Hang from a pull-up bar with an overhand grip, arms fully extended. Keeping your legs straight, lift them toward the ceiling by contracting your abs, then lower them back down with control, avoiding swinging.
Perform 3 sets of 10–12 reps, focusing on slow, controlled movements and avoiding momentum. “This move isolates your core and helps you achieve a leaner, tighter waistline.” If straight legs are too challenging, start with bent knees and progress as you build strength.
5. Dumbbell Bent-Over Row
Bent-over rows strengthen your back muscles while engaging your core as a stabilizer, improving posture and reducing the appearance of belly fat. Hold a dumbbell in each hand and hinge forward at your hips, keeping your back flat and core engaged.
Let the weights hang straight down, then pull them toward your torso, squeezing your shoulder blades together. Lower the weights back down with control. Perform 3 sets of 10–12 reps per arm, avoiding shrugging your shoulders and focusing on pulling with your back muscles.
6. Plank Shoulder Taps
Plank shoulder taps are a dynamic core exercise that challenges stability while targeting your abs, shoulders, and obliques. Start in a high plank position with hands under your shoulders and body in a straight line from head to heels.
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Tap your right hand to your left shoulder, then your left hand to your right shoulder, alternating quickly while keeping your hips stable. Perform 3 sets of 20–30 taps total, avoiding rocking your hips and keeping your movements controlled.
7. Farmer’s Carry
Farmer’s carries are a simple yet effective exercise for building grip strength, engaging your core, and burning calories. Hold a heavy dumbbell or kettlebell in each hand, standing tall with shoulders back and core tight.
Walk a set distance (e.g., 20–30 meters) while maintaining proper posture, keeping your shoulders down and avoiding leaning to one side. Perform 3 sets of 20–30 meters, focusing on walking with purpose and engaging your core.
