The majority of individuals who modify their exercise routine to shed pounds tend to focus on exercises that target belly fat. However, it is important to note that doing countless crunches or spot reduction workouts will not expedite the process of achieving six-pack abs any more than a comprehensive workout regimen would.
According to Corey Phelps, a fitness trainer and nutrition expert who designed the Cultivate by Corey Fitness Program, trying to eliminate belly fat through targeted exercises is not a realistic method.
There exist several effective exercises that target the core and can help burn total body fat, resulting in a toned and strengthened core. This notion is supported by research – a study in The Journal of Strength and Conditioning Research revealed that individuals who performed six weeks of focused abdominal workouts experienced no decrease in abdominal fat compared to a control group.
Jillian Michaels, a renowned trainer for celebrities and expert in nutrition, suggests incorporating exercises that involve cardio, strength, and core workouts instead of solely concentrating on one area in order to effectively decrease your body fat. According to her, exercises that target the core while simultaneously working multiple muscle groups with a HIIT component for burning calories are highly preferable.
It should be pointed out that a diet lacking in nutrients cannot be compensated by exercise alone; proper nutrition from wholesome and vitamin-rich foods, as well as a well-planned diet, are crucial for overall health and achieving fitness targets (it’s suggested to seek guidance from a licensed dietician to determine the optimal meal plan for you).
Exercise that utilizes oxygen, such as aerobic or cardio exercises.
To begin shedding visceral fat, it is recommended to add 30 minutes of cardio or aerobic exercise to your daily routine. Scientific research has proven that such exercises are effective in decreasing both belly and liver fat.
A few effective aerobic workouts for reducing belly fat are:
- Walking, especially at a quick pace
- Running
- Biking
- Rowing
- Swimming
- Cycling
- Group fitness classes
Make sure to select a cardiovascular exercise that you find pleasurable so that you feel more driven and anticipate your workout regimen.
Interval Training, also known as HIIT.
Interval training and high-intensity interval training (HIIT) involve alternating short, intense bursts of exercise with periods of lower-intensity moves and rest. Studies confirm that engaging in HIIT workouts targeting abdominal fat is beneficial for weight management and overall physical fitness.
- Pushing
- Pulling
- Squatting
- Deadlifting
- Loaded carries
In a HIIT routine, it is common to perform 30 seconds of high-intensity activity followed by a 30-second rest before proceeding to the next activity. Repeating the sequence several times can maximize the benefits.
There are certain HIIT exercises that are suitable for individuals of various ages and fitness levels and they include:
- Jumping jacks
- Burpees
- Pushups
- Jump squats
- High knees
Begin by selecting several HIIT exercises targeted at reducing belly fat. Execute each exercise for 30 seconds followed by 30 seconds of rest. Continue this pattern for every exercise. Once all the exercises have been completed, the cycle can be repeated for a few more rounds.
Mountain climbing is a popular activity that involves scaling steep and rugged mountain terrains. It requires high levels of physical fitness and mental stamina as climbers navigate challenging terrains that can be dangerous and unpredictable. Many mountain climbers take part in this activity for the thrill and challenge of conquering a summit, while others do it for the beautiful vistas and sense of achievement that comes with reaching the top. Regardless of the motivation, mountain climbing is an exciting and rewarding activity for those who are willing to take on the challenge.
Engaging in mountain climbing not only targets your entire body and core muscles but also serves as a type of cardiovascular exercise, elevating your heart rate during the activity.
Initiate the exercise by assuming a plank position, meaning that you lift your body off the ground using your arms (similar to the “up” position of a pushup). Keep in mind to maintain a straight body and a slightly tucked pelvis. Your palms should be placed on the floor, shoulder-width apart, while your legs are extended behind you with your feet together.
While in this stance, gradually bring your right knee towards your chest and then return it to its original position. Afterward, bring your left knee to your chest and return it to its initial position. This constitutes one repetition (rep). To engage the rectus abdominis, which consists of the majority of the abdominal muscles and runs the length of the belly, accelerate and conduct the movements at a swift pace.
For optimal outcomes, it is advisable to perform this exercise multiple times. Novices are advised by experts to do 15 to 20 repetitions on each side.
Perform crunches.
Crunches usually come to mind for individuals contemplating lower abdominal workouts. These exercises with minimal impact aim at both upper and lower abs. Because they don’t result in extensive calorie burn, they are unlikely to lead to weight loss. Nevertheless, they serve as an adequate starting point for individuals wanting to enhance abs strength.
To do a standard crunch, begin by lying on your back with your knees bent and your feet on the ground.
Start by gradually raising your shoulders off the floor, while simultaneously tucking your arms behind your head. As you lift, contract your abdominal muscles and curl your torso toward your knees. Finally, slowly descend back to the ground. This sequence constitutes one repetition.
Attempt 12 to 20 consecutive repetitions, and if it feels manageable, persist. If it’s too challenging, decrease the number of reps. If you encounter severe discomfort, discontinue the exercise. Consult a physician if the agony endures for several hours or days.
There are additional varieties of crunch exercises that are perfect for targeting your lower abdominal muscles, such as:
- Reverse crunch
- Bicycle crunch
- Runner’s crunch
- Bird dog crunch
Perform scissor kicks.
You perform this exercise in a manner that differs from the lying leg raise by raising one leg at a time instead of both simultaneously.
Lie down on your back with your legs extended and feet touching. Place your hands palms-down at your sides or under your buttocks to support yourself. Elevate your head and shoulder blades and then raise your legs off the ground.
Alternate lifting and lowering your legs one at a time while your legs remain elevated. Ensure that you lift your feet about 6 inches from the ground after bringing them down. This exercise can be repeated as many times as you wish.
Perform Knee Tucks using Sliders or an Exercise Ball.
To perform this workout, you will require either towels or sliders. Begin by positioning yourself in a plank stance and positioning both of your feet onto the towels or sliders. Bring both knees close to your chest and then slowly revert back to the starting position. Repeat this maneuver for as many repetitions as you can handle, or if you are a novice, complete the move at minimum 10 times.
Avoid leaning your upper body forward too much or hunching your shoulders – this can lead to problems if done too much.
To add more difficulty to your workout, try incorporating an exercise ball. Instead of relying on sliders or towels, attempt to balance your legs on the ball. Bring both knees in towards your chest, then return them to the starting position.
Performing toe touches involves bending over and touching your toes with your hands.
For those who are at ease with basic workouts but seeking more difficulty, the toe touch is an excellent exercise for the lower abs. It incorporates elements of other lower ab exercises mentioned in this list, thereby enabling a smooth shift into other lower ab workouts.
Begin by laying down flat on your back on a surface such as the floor, an exercise mat, or a towel. Ensure your knees are bent and your feet are firmly positioned on the ground, while your arms rest by your sides.
Tighten your abs and maintain the tension throughout the exercise. Lift your legs off the ground and straighten them so that they form a 90-degree angle with your body. Extend your toes outward.
Begin by raising both hands towards your toes while lifting your shoulders and head up from the ground. Bring back your hands and upper body downwards to complete one repetition. Repeat this multiple times, ensuring that your legs remain perpendicular to the floor and your abdominal muscles remain tight throughout the exercise.
8. Burpees
According to Michaels, burpees are an exercise that will not only make your core stronger but also work your chest, shoulders, lats, triceps, and quads. Additionally, due to the explosive plyometric movement involved in this exercise, it will also increase your heart rate.
Assume a shoulder-width stance and hinge your hips backward as you descend toward the floor in a deep squat.
Begin by positioning your hands directly beside your feet and jumping your feet rearward to make contact with the floor using your chest. Subsequently, exert pressure on the ground to elevate your body into a plank position, followed by a leap of your feet to the exterior of your hands. Propel yourself forcefully into the air while hoisting your arms overhead and maintaining weight towards your heels.
Staying Safe
While it’s important to get at least 30 minutes of moderate exercise a day, you don’t want to overtrain and push yourself too hard. Sometimes when you overtrain, your body can produce too much cortisol. This is a stress hormone that is linked to belly fat, so overtraining may actually make it harder to burn off belly fat.
It’s crucial to start new exercises gradually. Should you experience intense or prolonged pain, consult your healthcare provider, including a physical therapist or doctor. Additionally, keep in mind the suggestions for moderate exercise and seek advice from your doctor regarding other ways to enhance your overall health through exercise.
