Your abdomen contains two kinds of fat: subcutaneous fat, which is just beneath the skin and can be pinched, and visceral fat, which resides deep within your abdomen, enshrouding vital organs. Visceral fat is associated with numerous health risks, such as heart disease, and it’s more difficult to shed. Fortunately, we’ve compiled four effective exercises to target these deep layers. Here’s a hint: engaging the whole body is essential!

“Deep belly fat relates to lifestyle changes and hormonal levels. Therefore, everyone will have different views on what constitutes an acceptable level of visceral fat,” clarifies Marshall Weber, a certified personal trainer and the owner of Jack City Fitness. “The exercises listed below activate multiple muscles simultaneously, increase your heart rate, and burn more calories than isolated abdominal exercises … Unlike monotonous crunches or sit-ups, these workouts engage your core while also activating large muscle groups, which enhances calorie burn during and after the exercise.”

Kettlebell Swings

“Kettlebell swings are primarily leg movements; they engage your upper body sufficiently to be a full body exercise,” Weber tells us.

1. Grab a kettlebell, holding it with both hands by the handle.
2. Stand tall with your feet hip-distance apart.
3. Hold on tight and swing the kettlebell to eye level or a bit higher.
4. Swing it down between your legs.
5. Thrust the weight forward, using your glutes and hips for control.

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Mountain Climbers

“Apart from bolstering and firming the midsection, mountain climbers also work the back muscles by requiring support in plank positions,” says Weber.

1. Begin in a high plank position.
2. Quickly drive your right knee toward your left elbow.
3. Return to a plank.
4. Repeat the movement with your left knee.

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Plank Shoulder Taps

“The slow, isometric holds will not only target the core, but also engage the back and even the legs as you fight for balance,” Weber notes.6254a4d1642c605c54bf1cab17d50f1e

1. Begin in a high plank—hands under your shoulders and body straight.
2. Engage your core.
3. Lift your right hand off the floor and tap your left shoulder.
4. Set your right hand down and repeat with your left hand, tapping your right shoulder.
5. Keep your hips steady as you continue to tap from side to side.

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Squat to Press

“You are experiencing a full engagement here, from the deep squat in your legs to the upper body pushing overhead,” Weber points out.

1. Stand tall with feet shoulder-width apart.
2. Hold a dumbbell in each hand at shoulder level, palms facing inward.
3. Bend your knees and press your hips back to lower into a squat until your thighs are parallel to the floor.
4. Drive through your heels, exploding out of the squat as you extend your legs and press the dumbbells overhead in a smooth motion.
5. Lower the weights to shoulder height.
6. Return to a squat.

Looking for more easy ways to lose fat? Here’s How Long Your Walking Workout Should Be To Shrink Belly Fat.

Alexa Mellardo