Whether you call it a beer belly, a beer gut, a pot belly, a spare tire or a dad bod….

 Beer bellies are not good for you

The excess fat, which is what beer bellies are made of (not beer), is a result of two things.

The first — is the additional calories beer contains. According to the Cleveland Clinic, a beer can have anywhere between 100 and 350 calories per 12-ounce serving. 

The second — is the lowered metabolism. When there's alcohol in your system, your liver relies on the alcohol for energy instead. Your body therefore burns less fat when you're drinking.

 But why the belly?

Normally, women tend to store fat in their thighs, buttocks, arms and bellies, whereas men tend to store more of it in their bellies. 

However, as women get older and go through menopause, they tend to store more fat around their middle as they get older and their hormone levels decrease.

Your body has its own unique way of burning fat, so to lose weight on your belly, you need to start losing weight overall. 

And to point you in the right direction, here are 5 Exercises That Will Help Burn the Beer Belly:

Exercise #1: Plank

This exercise doesn’t just burn the fat around your abdomen area, it also helps improve posture, flexibility as well as a tighter tummy.

• Ensure your elbows on the ground directly underneath your shoulders with your feet hip-width apart. 

• Make sure your back is flat and your head and neck are in a neutral position.

• Drive your elbows into the floor, and squeeze your quads, glutes, and core

• Hold this position for about a minute and then relax. Do this thrice.

Exercise #2: Bicycle Crunches

This exercise can help carve out a toned midsection when done with proper form. Be careful not to strain your neck when doing it.

• Lie down on a mat and place your hands behind your head, gently supporting your head with your fingers without pulling. 

• Bring your knee up to your chest, while rotating your upper body to meet your knee with the elbow of your opposite arm (see photo). 

• The opposite leg will go straight out. Switch to the opposite side, “cycling” the legs. Do one to three sets of 12 to 16 repetitions each.

Exercise #3: Assisted Push Ups

If you can’t do a full push up, try this assisted push up variation. Doing push ups helps strengthen your core and upper body.

• Come to push up position by placing your palms on the floor under your shoulder and knees on the floor. 

• Tighten the core, stabilize your body and keep it straight. 

• Now, bend your elbows and lower your body until your chest almost touches the floor. 

• Keep your back straight. 

• Then, engage your core and push yourself back up to the start position. Do three sets of 10 push ups.

Exercise #4: Lunges

You may not think of lunges as targeting your abs, but these exercises are very effective all-over body toners, especially for your “core” muscles. 

• Stand with your feet hip-width apart, then step forward into a lunge position. 

• Make sure to keep your back knee about 3 inches off the ground. 

• You can add small dumbbells for a little more intensity.

Exercise #5: Plank Jacks

Plank jacks not only work the core and rev up the heart rate, but the leg movement also adds some extra quad-strengthening work. Add a resistance band to increase the intensity of the exercise!

• Start in a high plank with your palms flat on the floor, hands shoulder-width apart, shoulders stacked directly above your wrists, legs extended behind you, and your core and glutes engaged.

• Jump your feet out and in (like jumping jacks). 

• Try not to let your butt and hips bounce up and down as you jump your feet in and out.

• Continue for a full minute, rest, and repeat for 2 more sets.

 

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