take the quiz today

Belly Fat Workout for Dog Moms (+ Simple Workout Video) 📝

Calling all dog moms! 🐶

I see y’all getting kicked out of your beds by your dogs on tiktok 😂

I can’t help you with that – but i sure can help if you’re tired of constantly struggling with that stubborn belly fat!

I’ve got the perfect workout routine tailored specifically for busy dog moms. Especially the ones fighting for their lives for a spot on the bed 🤣🤣

This workout will guide you through a series of effective exercises that will help you shed those extra pounds and achieve a toned and strong core.

Get ready to feel the burn and see the results as you dedicate yourself to this belly fat workout.

So grab your furry baby (if they let you) and let’s get moving!

Not losing belly fat? Take this instant quiz. Find out what could be blocking your progress

Belly Fat Workout for Dog Moms: How this Workout Works

It’s important to note that the way a workout is structured is just as crucial as the individual exercises themselves.

Without the proper knowledge of how to combine exercises, it can be tricky to create an effective workout.

As a Personal Trainer, I’ve done the work to select the right exercises and arrange them in a specific order for optimal results.

take the quiz today

This workout is designed to elevate your heart rate, target your major muscle groups, and make you SWEAT.

These factors work together to prompt your body to easily burn fat during and after your workout.

Keep in mind that consistency is essential in achieving your fitness goals.

You’re welcome to use the free workouts here on my blog or try a free trial for a more efficient experience.

When you start a free trial, you get access to real-time guidance from me and perfectly organized videos.

Let’s get started :D!

Exercises in this Workout for Belly Fat

Belly Fat Workout for Dog Moms Exercise 1: flap pulls

flap pulls exercise demo

Want to avoid doing flap pulls incorrectly? Try this Premium workout video. It’s free for 14 days.

Quick tips to do flap pulls correctly.

  • keep your head up and looking forward
  • keep your chest open (dont curl your shoulders inward as if you’re carrying a backpack)
  • don’t lean back
  • avoid arching your back
  • keep your back straight
  • flap your hands all the way past your knees
  • keep your core engaged
  • relax your shoulders as much as you can (don’t hold tension in your neck and shoulders as you move)

Belly Fat Workout for Dog Moms Exercise 2: quick high knees

quick high knees exercise demo

Want to avoid doing quick high knees incorrectly? Try this Premium workout video. It’s free for 14 days.

Quick tips to do quick high knees correctly.

  • Keep your toes pointed forward
  • Bend knees softly Try to bring your knees high enough to reach your waistline This means you’re aiming to have your thighs are parallel to the ground each time you raise your leg
  • Basically, you’re making a 90 degree angle with your legs with each raise (or at least trying to)
  • Keep back straight (do your best)
  • Keep core engaged (suck in your stomach but continue to breathe)
  • Keep your head and eyes forward (avoid looking at the ground)

Belly Fat Workout for Dog Moms Exercise 3: side highs

side highs exercise demo

Want to avoid doing side highs incorrectly? Try this Premium workout video. So you can be confident you’re not wasting any time. Try it free for 14 days.

Quick tips to do side highs correctly.

  • Stay on the balls of your feet (the part near your toes) so you can move from side to side swiftly and easily like the wind! whoosh
  • Don’t use too much force or effort when bringing your knee up
  • The same goes for the elbow movement; keep it smooth and flowing avoid jerky sudden movements if you can Gently touch each elbow to the opposite knee
  • Move as quickly as you can from side to side without losing your balance, rhythm, and pace Keep your core engaged as you do side highs

Belly Fat Workout for Dog Moms Exercise 4: ski jumps with low impact modification

ski jumps with low impact modification exercise demo

Want to avoid doing ski jumps with low impact modification incorrectly? Try this Premium workout video. So you can be confident you’re not wasting any time. Try it free for 14 days.

Quick tips to do ski jumps with low impact modification correctly.

  • Land with a slight bend in your knees and try to absorb the impact with your muscles while performing ski jumps
  • By swinging your arms as you jump, you can increase your momentum and improve your balance upon landing
  • Keep your arms and hands close to your body to help with balance
  • Land softly on the balls of your feet rather than flat-footed or on your heels
  • Leverage the power of your legs to propel yourself upwards and execute the lateral jump
  • Do the low impact version if you are new ski jumps it is equally as effective

Belly Fat Workout for Dog Moms Exercise 5: x taps

x taps exercise demo

Want to avoid doing x taps incorrectly? Try this Premium workout video. So you can be confident you’re not wasting any time. Try it free for 14 days.

Quick tips to do x taps correctly.

  • Aim to make quick, light movements nothing too heavy or stressful for your feet
  • Try to look straight ahead instead of looking down
  • Mentally make an “X” with your legs and just keep going. Don’t stress about being perfect. Just keep moving. I’m proud and happy you’re here!
  • Keep your core engaged. You might find this exercise surprisingly challenging but keep breathing
  • Hop on the balls of your feet (the front part near your toes) not the heels
  • Start slow; and then build up your pace gradually as you feel comfortable

3 Belly Fat Tips for Dog Moms

Love Nuts? Watch Your Portion Sizes

Even healthy foods can become problematic if we eat too much of them.

For example, nuts are a great source of healthy fats, but they are also high in calories and easy to overeat.

When it comes to portion sizes, it’s best to stick to what’s recommended on the nutrition label.

If you’re eating out, try to stick to the recommended portion size or split an entrée with a friend.

Take Healthy Snacks With You

Take healthy snacks with you when you’re traveling or on the go.

When you’re out and about, it can be hard to find healthy options.

That’s why it’s important to plan ahead and bring snacks that are high in protein and fiber, such as nuts, seeds, and fruit.

These snacks can help you stay full and energized throughout the day.

Plus, they’re easy to take with you wherever you go.

Consider Eating Breakfast

While some people swear by skipping breakfast, others find that eating breakfast helps them stay energized and focused throughout the day.

Studies have shown that people who eat breakfast tend to have an easier time managing their weight.

This is because eating breakfast helps to keep us from over snacking and overeating later in the day.

If you’re not sure if breakfast is right for you, try experimenting and see what works best.

Belly Fat Workout for Dog Moms Frequently Asked Questions (FAQ)

Can you combine cardio with other types of exercises to target belly fat more effectively?

Yes, it’s a wonderful idea to combine cardio with other types of exercises.

Specifically, you also want to be doing certain resistance and isometric exercises as well.

For example

1. Planks –

This is an isometric exercise that targets the core muscles, including the abs, obliques, and back muscles. Planks help you develop strength in your core. And massively increase the results you get out of your other exercises.

2. Crunches –

For those that don’t naturally have the “abs gene”, we actually have to do situps and crunches to develop those muscies.

When you hear someone say they got abs by cleaning up their diet alone, just know you are listening to someone that genetically doesn’t store a lot of fat on their belly like the rest of us.

3. Squats –

Surprised to see this on here? Dont be. Squats target the glutes, hamstrings, and quads, which are some of the biggest muscles in our bodies.

When these big muscles are strong and developed, they increase our metabolism. Which means we burn more calories just by existing.

Don’t sleep on squats even if your main goal is to get rid of excess belly fat.

4. Deadlifts –

Same logic as squats. This exercise targets the back muscles, glutes, and hamstrings. These are also massive muscles in the body.

Combine these kinds of exercises with cardio + correct eating and you’ll be on your way to your dream belly.

What types of foods should I avoid when trying to lose belly fat?

Avoid everything that has taste and makes you happy and you’ll be good 😐

I’M JOKING! I’M JOKING!!! haha

Yes, some faves will have to go but it’s actually not that bad.

If you’re trying to lose belly fat, avoid these foods:

1. Deep fried, battered fries.

Fries are made out of potatoes – which is a carbohydrate energy source. Oil is fat – which is also an energy source. When you combine them, you’re making an energy + energy combo. Too much energy gets stored as fat. So – an easy way to avoid accumulating belly fat is to let go of deep fried battered potatoes.

Try a baked or boiled potato instead.

2. Orange juice

Oranges are great because the orange provides fiber.

However, when you strip the fiber to create orange juice, it becomes just another sugary beverage.

Skip the juice as much as possible and eat the actual fruit instead.

3. Apple juice (same reason as above). This logic applies to almost all juices. Ive just mentioned these two because they are the most common here in the States.

4. Bagged chips Things like doritos fall into this category.

To lose belly fat, you need highly nutritious foods and a caloric deficit.

I assure you that bagged chips are not highly nutritious.

And they are not designed to help you maintain a caloric deficit. Quite the opposite actually.

5. Alcohollllllll Yes, this is a big one.

Just say no. No to the beer. No to the wine. No to it all.

Alcohol is high in calories, stresses the cow out of your liver, and can slow down the body’s ability to burn fat.

Drink tea instead.

No, for real that’s what i do. I love green tea. Dandelion tea. Hibiscus tea. All of it.

I have a whole tea collection in my bedroom to keep me on the straight and narrow.

How will I know if my cardio routine is helping me lose belly fat?

So you’re doing jumping jacks, sweating salty water, and out of breath.

But is the work you’re doing actually paying off? How will you know? Fair questions.

This is how to know if your cardio routine is helping you lose belly fat:

1. Duration:

I feel like i’m coming straight for your neck with this one but hear me out.

The FIRST way to know if what you’re doing is working is to ask yourself “how long have I been doing this for?” If the answer is anything less than 3 times a week for 4 weeks, you are worrying about the wrong thing my bestie lover gorgeous queen friend.

Focus on getting to that level first. You’ve got this. You can do it.

2. The dreaded scale:

If you’re losing weight overall, then you’re losing belly fat too.

The speed at which fat comes off the belly is determined by genetics. Some people lose fat from their face before they notice a change in their belly fat. It’s just the way it is.

The scale is not a perfect measurement though. Sometimes, the scale says you’ve gained weight but it’s just water…or new muscle from working out.

So take anything the scale says with a grain of salt.

3. Waist measurement.

You can take measurements of your waistline with a tape measure every 3 weeks to see the change.

If you’re losing belly fat, you should see a decrease in your waistline measurements.

This one is a toughie for me because i don’t trust myself to measure exactly the same part of my waist each time. Plus, how tight exactly should the tape measure be?

If this works for you, go for it. I personally don’t do this method because when i tried it, it definitely brought out the crazy in me 🤣🤣🤣

4. Clothes.

This is by far my favorite way. Are your pants (trousers for you Brits) feeling looser? Can you breathe in that dress? Bingo! Your belly fat is shrinking for sure.

How long does it take to see results from cardio exercises if I want to lose belly fat?

The time it takes to see results from cardio exercises in regards to belly fat loss varies from person to person as it depends on several factors such as age, gender, body composition, diet, and the intensity and duration of the workout. However, consistent cardio exercises coupled with a healthy diet can help reduce belly fat within a few weeks to a few months.

I like to give the general guideline of – give yourself 4 weeks to start to see physical changes. If you are doing my workouts, you will feel a difference immediately on day 1. This is the feedback I have received from thousands of women. But to start to SEE the changes, and have other people notice, you need at least 4 weeks minimum.

Cardio exercises such as jumping jacks, high knees, squat jacks, running, cycling, swimming, and brisk walking are effective in burning calories and reducing body fat, including belly fat. To achieve significant results, try to exercise for 30 minutes a day, 5 days a week.

If that feels out of reach, start wherever you’re at and build up to the recommendation above. It is perfectly normal to start with just a 10 minute workout 3 days a week.

Quick Note – on Intensity of Belly Fat Workouts

There is a misconception that the intensity of the workout is the most important thing. Yes, intensity plays a role. But your consistency is far more important. The person that does a low impact workout everyday is going to see more progress in 1 year than the person that did the hardest workout ever for only 2 months and then fell off.

So forget about high-intensity interval training (HIIT) if it is not for you. Listen to your body and give it what it needs and can handle.

Diet is also an essential factor in losing belly fat. It is important to create a calorie deficit by consuming fewer calories than you burn through exercise and daily activities. Consuming a well-balanced diet that includes plenty of fruits, vegetables, lean protein, and whole grains can also help support belly fat loss.

FYI there are many other awesome benefits of cardio exercises. Cardio exercises provide other health benefits such as improving heart health, reducing the risk of chronic diseases, and boosting mental health. They’re an awesome bunch! 🙂

In summary, the time it takes to see results from cardio exercises in regards to belly fat loss depends on several factors. However, consistent cardio exercise coupled with a healthy diet can produce amazing results. And as a rule of thumb, give yourself a least 4 weeks to start to see results.

What are the most effective cardio exercises for losing belly fat?

When it comes to losing belly fat through cardio exercises, there are a few exercises that are particularly effective.

These exercises help to increase the heart rate, burn calories, and reduce overall body fat, including belly fat.

1. Jumping Jacks (or Step Jacks):

Doing jumping jacks or step jacks is a great way to increase cardiovascular endurance and burn calories. The step jack is a low impact modification which is easier on the knees.

These exercises can be done anywhere, making them one of the most accessible cardio exercises. Incorporating jumping jacks or step jacks into an overall workout of about 30 minutes a day, five days a week, can help to reduce belly fat and body fat overall.

2. High Knees:

High Knees is another great cardio exercise that can be done indoors or outdoors. It also has a low-impact modification which you will typically see in my workouts.

High Knees are a little easier on the joints and can help to burn a significant amount of calories. Like jumping jacks, high knees – when incorporated into a well designed 30 minute workout, five days a week, can help to reduce belly fat and body fat too.

3. Squat Jacks:

Squat Jacks is a form of cardio exercise that does double duty. It not only helps burn calories in the moment, but also helps strengthen the leg muscles so the muscles there continue to burn calories when you rest.

This type of exercise can help to burn calories, increase cardiovascular endurance, strengthen muscle, and build overall endurance, making it a powerhouse exercise to add into your rouine.

These are just 3 easy to remember, solid exercises that are extremely effective for reaching your goal of burning belly fat.

There are many other exercises that are also effective and you will see them featured in lots of my workouts.

Remember that with exercise, variety is also important. So spice up your routine with jumping jacks, high knees, and squat jacks – but don’t get stuck in a rut with them.

Workout Options (Belly Fat Workout for Dog Moms)

There are two workout options for belly fat in this post.

Regardless of the option you choose, please be sure to do a thorough warm up and cool down.

Here’s a good multi-purpose warm up that most people can easily do.

  • 20 sec jumping jacks
  • 20 sec squats
  • 20 sec lunges

Do twice.

For your cool down, I recommend doing your favorite gentle streches for at least 5 minutes.

Belly Fat Workout Video (Option 1):

Do you want to try a follow along belly fat workout?

Simply press play on the video below.

It’s only 5 minutes long. You’ll be done before you know it!

Workout Video: 5 Min HIIT Workout For Women – Burn Fat without Doing the Most

Belly Fat Workout (Option 2):

Do you want to try a self-paced belly fat workout?

I have you covered.

Follow the workout outline below.

Belly Fat Workout for Dog Moms: Workout Outline

⏩⏩ swipe right to see the next move

  • Belly Fat Workout for Dog Moms-flap pulls exercise
  • Belly Fat Workout for Dog Moms-quick high knees exercise
  • Belly Fat Workout for Dog Moms-side highs exercise
  • Belly Fat Workout for Dog Moms-ski jumps with low impact modification exercise
  • Belly Fat Workout for Dog Moms-x taps exercise
 
Disclaimer: This or any other exercise program may result in injury. Always consult your doctor / physician before beginning this or any other workout or exercise program. By performing any of the exercises in this program or on this site, you agree to the full disclaimer and assume ALL risks of injury from doing so. Koboko Fitness is NOT responsible or liable for any injury or loss you may sustain by participating in this workout or any exercise program. Read the full disclaimer here before you begin.

Workout Instructions (1/2)

Do each exercise for 30 seconds. Take a 10 second break between each exercise.

  1. flap pulls
  2. quick high knees
  3. side highs
  4. ski jumps with low impact modification
  5. x taps

Workout Instructions (2/2)

Once you complete all the exercises above as explained, take a 1 minute break, then repeat the exercises as follows

  1. x taps
  2. ski jumps with low impact modification
  3. side highs
  4. quick high knees
  5. flap pulls

Once you complete this second round, congratulations! Your belly fat workout for dog moms workout is complete!

Want another belly fat workout? Try this one

A few things to note:

  • Whenever there are 2 exercises shown side by side, one is a lower impact modification. Always go with the lower impact version if you are a beginner or have not exercised in a long time.
  • If I show an exercise that you do one leg (or arm) at a time, do the leg (or arm) shown for 15 seconds. Then do your other leg (or arm) for the remaining 15 seconds.

It’s easier for me to show you how to do it with just one arm or leg in this post. But if you’re doing my full-length follow along Premium workout videos, I always show both sides of every exercise.

Ready to Get Faster Results?

Try this Premium Workout

Belly Fat Workout for Dog Moms exercise

Gentle Reminder: Don’t give up

Belly Fat Workout for Dog Moms Pin 1 Apr 15 2024

Belly Fat Workout for Dog Moms – Printable

Belly Fat Workout for Dog Moms Pin 2  Apr 15 2024