When it comes to losing weight, one of the first things most people want is to burn belly fat. Being able to show off a flat and toned stomach is perhaps the greatest ambition among those who work every day to improve their figure. However, is it possible to achieve it with exercises?
Although many do not like the answer, the truth is that doing hundreds of crunches a day is not the way to get rid of accumulated fat in the abdomen. The theory of “localized reduction” has been disproved in recent years based on the evidence collected in various studies.
That being said, the starting point is to understand that there are no specific exercises to burn belly fat but a comprehensive workout that reduces your total fat percentage. What is recommended, then? Let’s see.
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Physical exercise and abdominal fat loss: what should you know?
For a long time, “exercises to burn abdominal fat” were the main features of the training routines of many people who wanted to shape their figure. The idea prevailed that the activities focused on the belly muscles were ideal to attack the fat accumulated in said area.
However, with time —and after knowing the results of some studies— clarifications have been made regarding these routines. Thus, it has been determined that reducing body fat in a specific area of the body is impossible. That is, focusing only on abs is useless.
In this regard, a study in The Journal of Strength & Conditioning Research determined that, after six weeks of abdominal exercises, there was no significant effect on body weight, percentage of body fat, abdominal circumference, and measurement of abdominal and supra iliac skinfolds.
Even so, it was reported that the practice of this exercise modality can considerably improve muscular endurance. In this order of ideas, it does not mean that your method is in vain.
However, similar results were reported by an investigation in the Journal of Manipulative & Physiological Therapeutics that studied a group of obese patients. In this, abdominal resistance training did not help decrease abdominal subcutaneous fat thickness compared to diet alone.
Why is it not possible to burn localized fat?
To understand why exercises cannot burn abdominal fat in a localized way, it is essential to know how the body uses fat as a source of energy. Fat cells—adipocytes—are in the form of triglycerides that accumulate as body fat.
Thus, whenever the body requires it, it uses it as an energy source. But before this can happen, triglycerides are broken down into free fatty acids and glycerol, smaller molecules carried through the bloodstream.
When doing physical exercise or having a significant energy expenditure, energy is obtained from any of the body’s fat reserves and not only from the area being worked on. For this reason, if the objective is to lose fat, be it from the abdomen or any part of the body, the training must be comprehensive, with activities that activate a large part of the muscle groups.
Seven exercises that help you lose abdominal fat
At this point, it should be clear that to lose abdominal fat, it is necessary to reduce the percentage of total body fat. Keep in mind that the areas that will yield fat first are often determined by genetic factors.
Even so, combining movements of the whole body will have positive effects both for reducing fat in this area and strengthening its muscles.
The following exercises can be part of the training routine; however, be sure to advise yourself to adapt them to your needs and to vary both the activities and their intensity. It is the key to good results.
1. iron
The plank is an isometric exercise involving the contraction of various muscle groups in a static position. In particular, it is effective in strengthening core and core muscles.
In addition, being a resistance exercise, it is linked to muscle development and an increase in the rate of metabolism. In this way, including a complete and functional training framework contributes to losing abdominal fat.
How to do it?
- Lie on your stomach on a mat and support yourself with your forearm and the balls of your feet.
- The hips should be slightly raised, the back should be straight, and the neck should be relaxed.
- Hold this position for 20 to 30 seconds. Once you gain stamina, you can hold a little longer.
- Do three sets.
2. Abdominal curl
Like the previous exercise, the abdominal curl helps strengthen the abdominal muscles. If the goal is to stimulate fat loss, it can be integrated into training programs such as HIIT or Tabata.
How to do it?
- First, lie on a bench or high surface with your hands behind your neck.
- Keep your legs flat on the floor, raise your upper torso, and contract your abs.
- Lower yourself carefully to the starting position. Complete 12 repetitions.
- Do at least three sets per session.
3. Burpees
One of the best exercises to stimulate body fat loss is burpees. It is considered an “explosive” activity since it is physically demanding and involves various muscle groups.
A publication from the ISAF Institute classifies them as one of the most complete exercises. In particular, it works the pectorals, triceps, shoulders, quadriceps, hamstrings, abdomen, and glutes. Therefore, it is ideal for improving physical condition in general.
How to do it?
- To start, stand with your feet shoulder-width apart.
- Then lower into a squat position so that you end up resting your palms on the floor, shoulder width apart and in front of your feet.
- Now, perform a hip extension through a jump and end up in a prone hand plank position, that is, lying face down.
- Then, pick up your legs to return to the starting position. That’s a repeat. Try to do at least 8.
4. Kettlebell swing
The kettlebell swing is one of the best exercises to stimulate calorie burning and fat loss. An investigation in the Journal of Human Kinetics details that its practice improves muscle strength, power, and cardiorespiratory fitness.
Since you have to push a heavy iron ball, it involves several muscle groups, such as those in your glutes, abdomen, quadriceps, and hips. It also covers the upper body.
How to do it?
- First, stand upright with your hips slightly bent and your feet slightly more than shoulder-width apart.
- Place the kettlebell in the middle of both feet.
- Then, please pick up the dumbbell with both hands, squeeze your abdomen, lean back slightly, and raise the kettlebell until it’s above your head. At all times, contract your core and keep your back straight.
- Do the swing with your arms outstretched, always with a slight impulse. Perform between 8 and 10 repetitions. If you opt for Tabata, you can start with 20 seconds and gradually build up to 40-50 seconds.
5. Jumping Jacks or jumping jacks
Jumping jacks aren’t just reserved for warm-ups. Its practice as part of a training routine helps burn calories and increase physical resistance. In addition, it has benefits at the cardiorespiratory level.
How to make them?
- Stand with your feet together and your hands by your sides.
- From this position, raise your arms above your head and simultaneously jump high enough to open your feet.
- Without pausing, reverse the fast movement and repeat.
- Perform between 20 and 30 jumps. If you prefer, do it with time; 20 seconds, then 30, 40, or even 60 seconds.
6. Climbers or mountain climbers
Mountain climbers, also known as ‘mountain climbers’ by their English name, are ideal to complement any physical training program. The reason? They engage various muscle groups, especially the core, arms, shoulders, and quadriceps.
Among other things — it highlights the American corporation WebMD — it is an exercise that improves cardiovascular health and is ideal for getting in shape. Their intensity can vary depending on how fast and long they are performed.
How to make them?
- To start, get into a high plank position with your wrists below your shoulders.
- Contract your abdomen and, keeping your back straight, drive your right knee toward your chest.
- Then bring it back to the plank position.
- Now do the same movement with the opposite leg.
- Do 12 to 15 repetitions on alternating sides.
- Once you increase your resistance, perform 20, 30, or 40 repetitions.
7. Slam ball or throwing the medicine ball
The medicine ball has become a widely used tool in training programs. As detailed in a study published in the International Journal of Exercise Science, it helps train the upper body, core muscles, and lower body.
In this case, as the objective is to stimulate body fat burning, using it as a ‘slam ball’ or throwing is recommended. It is an exercise that raises the heart’s recommended rate, strengthens the muscles, increases resistance, and contributes to fat loss.
How to do it?
- Standing with your feet shoulder-width apart, grasp the medicine ball with both hands and bring it over your head.
- Now, hit the ball hard against the ground.
- Catch it when it bounces, and repeat.
- Do between 10 and 12 repetitions. Once you gain stamina, increase it to 15 or 20.
Abdominal exercises complement the routine but do not ‘burn fat.’
Gone should be the idea that specific activities help burn abdominal fat. If the goal is to reduce the percentage of fat accumulating in this area, the training must be more complete and dynamic.
As explained in a study shared in the Journal of Strength and Conditioning, abdominal exercises help promote more significant hypertrophy of the muscles in this area compared to static core exercises. Therefore, its practice strengthens and tones muscles but does not burn fat. They can be integrated in a complementary way into the routine, prioritizing those activities with the most significant physical demand.To this must be added the implementation of a healthy diet, since weight loss largely depends on it. It is necessary to choose foods abundant in fiber, protein, healthy fats, and antioxidants and reduce the intake of ultra-processed foods.
Research published in Nutrients shows that diet and exercise determine long-term healthy weight loss and control. A review by the academic journal Progress in Cardiovascular Diseases reached similar results.
According to the publication, a modest caloric restriction in diet and exercise are the best way to achieve significant weight loss. In some cases, combining both was associated with a weight loss five times greater than with exercise alone.
With all this clear, it is time to change the chip. If the goal is to eliminate belly fat, doing specific exercises is not enough. Adopting training that combines physical resistance exercises with aerobic activity is necessary. In addition, it must be accompanied by a healthy diet and good habits.