Subcutaneous and visceral fat are commonly found in the abdomen. According to Web MD, visceral or “deep” fat wraps around the internal organs and is a severe health risk. It contributes to insulin resistance and raises the risk of diabetes.
Leptin, a hormone generated by belly fat, regulates appetite as well as learning and memory. This makes it more difficult to regulate your food desires and may impair your cognitive functions. In fact, persons with larger bellies were shown to be more likely to develop dementia. (source) tummy fat might be stubborn and difficult to shed, but with hard training and a change in diet, you can blast away your tummy in as little as 14 days.
To burn abdominal fat, it’s important to focus on exercises that engage the core muscles and increase overall calorie burn. Here are ten effective exercises that can help you target and reduce abdominal fat:
1. Crunches
Lie on your back, bend your knees, and place your hands behind your head. Lift your upper body off the ground using your abdominal muscles while keeping your lower back on the floor. Repeat for a set number of repetitions.
2. Plank
Start in a push-up position, then lower down onto your forearms. Keep your body in a straight line from head to toe, engaging your core muscles. Hold this position for as long as you can while maintaining proper form.
3. Mountain Climbers
Begin in a plank position, then alternate bringing your knees toward your chest in a running motion. Move as quickly as possible while maintaining control and engaging your core.
4. Russian Twists
Sit on the floor with your knees bent and feet flat. Lean back slightly, lift your feet off the ground, and twist your torso from side to side, touching the floor with your hands. You can hold a weight or medicine ball for added resistance.
5. Bicycle Crunches
Lie on your back, bring your knees up, and place your hands behind your head. Perform a crunch motion while simultaneously bringing your left elbow towards your right knee and vice versa in a cycling motion.
6. Leg Raises
Lie on your back with your legs extended. Lift your legs off the ground while keeping them straight, then slowly lower them back down without touching the floor. Engage your core throughout the movement.
7. Burpees
Start in a standing position, then squat down, place your hands on the floor, and kick your legs back into a push-up position. Jump your legs back towards your hands, then explosively jump up into the air, raising your arms overhead.
8. Side Plank
Lie on your side with your forearm on the ground and your feet stacked on top of each other. Lift your hips off the ground, creating a straight line from your head to your feet. Hold this position for a set amount of time, then switch sides.
9. Russian Kettlebell Swing
Stand with your feet slightly wider than shoulder-width apart, holding a kettlebell with both hands between your legs. Hinge at the hips and swing the kettlebell up to shoulder level using the power generated from your lower body.
10. High-Intensity Interval Training (HIIT)
Incorporate high-intensity exercises like burpees, mountain climbers, jumping jacks, and high knees into a circuit-style workout. Perform each exercise at maximum intensity for a short period, followed by a brief rest period, and repeat.
Remember, spot reduction is not possible, so it’s crucial to combine these exercises with a balanced diet and regular aerobic exercise to reduce overall body fat. Consult with a fitness professional to ensure proper form and to develop a personalized exercise plan based on your fitness level and goals.
