Studies reveal that abdominal exercises alone are not enough to get rid of fat accumulated in this area, and that fat reduction depends more on overall physical activity and a balanced diet.
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Belly fat is one of the most common concerns about body appearance, especially among middle-aged women, prompting many to do exercises that directly target the abdominal muscles.
But a study analyzing the results of 13 previous studies found that training a specific muscle group doesn't necessarily lead to burning the fat surrounding it.
Why Aren't Ab Exercises Enough?
A study conducted on 24 adults found that performing intensive abdominal exercises for six weeks did not lead to a noticeable decrease in belly fat.
Another study noted that some resistance exercises, such as planks and crunches, were less effective than activities like running and cycling in reducing fat around the midsection.
Personal trainer and fitness personality Lucy Wyndham-Read explains that the problem lies in the fact that these exercises focus on a limited number of muscles, while fat reduction requires physical activity that engages larger muscle groups and raises calorie expenditure.
She also warns against overdoing abdominal exercises or performing them incorrectly, noting that this can put pressure on the spine and strain the neck.
Women who have recently given birth need special care, as pregnancy and childbirth can increase the likelihood of "diastasis recti," a condition in which the tissue in the middle of the abdomen stretches, which can lead to a bulge in the area and a feeling of discomfort.
Standing and Walking Exercises
Wyndham-Read suggests combining a balanced, calorie-appropriate diet with exercises that raise the heart rate, rather than relying on ab exercises alone.
Among the exercises she recommends is "shadow boxing," alongside knee-raise movements and straight leg kicks. She says these exercises engage the core muscles alongside other muscle groups, and also help improve balance and flexibility.
She advises choosing a set of cardio exercises performed in a standing position and doing them daily, combined with activities like running or cycling.
Walking shouldn't be underestimated either, as physical activity can be spread throughout the day, such as walking for ten minutes in the morning and evening, with a short period of standing ab exercises added in.
Diet Is a Key Component
Alongside physical activity, diet remains a fundamental factor in reducing fat. Wyndham-Read advises eating appropriate portions and preparing food at home as much as possible, to know exactly what ingredients and quantities go into it.
She also calls for following a balanced approach rather than deprivation, focusing on healthy choices most of the time while leaving room to enjoy favorite foods every once in a while.
She affirms that achieving sustainable results doesn't depend on a magic exercise, but on choosing a lifestyle that can be maintained and stuck with over time.
Resource: Al-Ghad.
