Visceral fat, or excess belly fat, is strongly associated with an increased risk of heart disease and is linked to a number of other health problems. The good news is that visceral fat is metabolically active and reacts more quickly to lifestyle modifications; thus, exercise can help reduce abdominal fat. High-intensity interval training dramatically lowers visceral, abdominal, and overall fat accumulation, according to a recent US study. These seven at-home workouts can help reduce abdominal fat.
Jump rope (skipping)
The best activity for reducing abdominal fat is jumping rope (skipping), which is also a quick and effective technique to burn calories. Skipping increases calorie expenditure, which aids in fat loss. This workout also enhances cardiovascular fitness. Skipping can dramatically increase VO₂ max and decrease body fat percentage when done on a regular basis.
How to perform a jump rope exercise: Moderately skip for one to three minutes while holding a rope. After 30 seconds of rest, repeat 4–5 times.
Crunches on a bicycle
One of the best core workouts is the bicycle crunch, which works the abs through both flexion and rotation.
- Bicycle crunches are performed by lying on your back with your knees bent and your hands behind your head. Extending the right leg, bring the right elbow to the left knee, and then pedal to flip sides.
Burpees
Burpees exercise engages nearly every major muscle group and has proven results of burning fat and boosting cardiovascular endurance. Research by The Psychological Society confirms how high-intensity bodyweight circuits like burpees significantly raise metabolic rate and fat oxidation during recovery periods.
How to do burpees:
- First stand, then squat down and jump into a planking position; you can do a push-up if possible. Jump forward and explode upward.
Leg lifts
Leg increases strength and control by focusing on the lower rectus abdominis and hip flexors. Core-training regimens also use this exercise.
To perform leg raises, lie flat with your legs straight. Raise both legs to a 90-degree angle, then slowly drop them without letting them touch the ground.
Climbers of mountains
This is a great fat-loss activity. High-intensity exercise has been shown to dramatically enhance excess post-exercise oxygen consumption (EPOC), which means that you continue burning calories after your session is over. Exercise for mountain climbers tests core stability and burns calories.
How to climb mountains:
- Get into the plank position first. Drive one knee to the chest, then quickly switch to the other as though you were running horizontally.
Planks
The transverse abdominis is worked during a plank workout. This deep core muscle aids with waist tightening. A 2021 study found that high-intensity plank training significantly improved the body composition of middle-aged individuals.
Plank technique: Maintain a pushup position while resting on your forearms. Avoid sagging hips by maintaining a straight line from the head to the heels. Work on your shoulders, glutes, and abs. As you get better, extend the holding period from 20 to 60 seconds.
Side crunches while standing
This is a low-back workout that is easy for beginners to do. Standing side crunches enhance balance and coordination while targeting the waist muscles. According to the International Journal of Physiotherapy and Research, oblique strengthening exercises can assist in decreasing waist measurements if performed regularly and enhance trunk stability.
How to Perform Side Crunches While Standing:
- Place your hands behind your head as you stand. Raise your knee sideways and meet it with your elbow. Repeat on the other side.
Things to be aware of
Exercise is insufficient on its own. The key to losing abdominal fat is regularly managing your diet, stress, and sleep.
- Low protein intake: Excessive calorie reduction combined with protein neglect can impede fat loss. Protein promotes metabolism and helps maintain muscular mass.
- High levels of stress: Prolonged stress increases cortisol, which encourages the storage of belly fat, a condition known as “cortisol belly.”
- Inadequate sleep: Getting less than six hours of sleep causes hormone imbalances, slows metabolism, and increases body fat.
- Consumption of processed meals: Ultra-processed foods can raise insulin levels and encourage weight gain even when there is a calorie deficit.
Disclaimer:
The information contained in this article is for educational and informational purposes only and is not intended as a health advice. We would ask you to consult a qualified professional or medical expert to gain additional knowledge before you choose to consume any product or perform any exercise.
