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Gaining weight in the abdomen, mid-riff or ‘belly’ seems to be the easiest thing to do, yet, the hardest to get rid of which is a common saying by many.  As such, losing belly fat, especially those labelled as visceral will take a routine of a healthy diet and some strategic exercise moves to get desired results. Belly fat aside, toning and strengthening the core muscles is critical, as the core muscles are the actual stabilizers of the body.  As such, a strong core will not only help with proper posture but also power and endurance when completing other types of exercise routines and everyday chores.

Therefore, knowing targeted exercises will not only serve to help you lose the weight from that mid-section but bolster confidence and help you to continually enhance and maintain the shape of the core.  So, there won’t be any more need to ‘tuck it in,’ but probably the urge to ‘show it!’

The Discussion

As per human autonomy, the abdomen or ‘belly’ is that region of the body that is located between the chest (thorax) and the pelvis.  The abdominal walls comprise three (3) main muscles – the transverse abdominal (the deepest of the abdominal muscles), external oblique and internal oblique (Encyclopedia Britannica).   These muscles support the spine and back and also help with posture.

The abdomen is that area of the body that tends to hold excessive fat.  However, not all belly fat is the same as one may help to provide support to the body while another, is a death trap. The abdomen area comprises three (3) main types of fats namely, the subcutaneous, intramuscular and the visceral.  The subcutaneous fat lies immediately below the surface of the skin.  It is the fat you can feel when you pinch the skin and see the cellulite-looking dimples.  

Subcutaneous fat serves as a cushion for the body and thus is the main supplier of nutrients to the skin. According to studies, it is the easiest of the three fats to lose.  Intramuscular fat or intra-abdominal fats are the types of fats that lie within the abdominal muscles and are said to be closely related to the metabolism of glucose and insulin within the body. 

Finally, visceral fat or the ‘dangerous fat’ is the fat that gives the appearance of a rounded stomach and usually exists close to major organs of the body such as the liver, stomach and kidney.  It is considered dangerous because it is caused by a buildup of saturated fat and thus can lead to the development of diseases (health.harvard.edu).  Any measurement around the stomach of thirty- five (35) inches and more is considered an unhealthy amount of body fat.  However, a measurement of forty (40) inches for men is indicative of unhealthy fat (health.harvard.edu).

Therefore, it is always in one’s best interest to reduce as well as manage belly fat so that it does not reach the proportion of ‘unhealthy.’ As such, a healthy lifestyle coupled with exercise will result in the best outcome.  Nonetheless, while I am not an advocate for ‘spot training’ knowing certain exercise moves and their impact on the body, particularly the abdomen can be a worthwhile endeavour, especially on days when you are not able to do a full routine or simply want to target particular body parts during your regular workout sessions. 

The exercises that will be discussed in this article are – the burpee, the supine leg raises, the abdominal crunch, mountain climbers and the famous plank. You can learn more about how to create an effective fitness routine here where these exercises could become a staple.

• Creating that ‘HIIT’ Fitness Program

Five (5) Exercises to Reduce Belly fat at home:

• The burpee
• Supine leg raises
• Mountain Climbers
• Abdominal crunch
• The Plank

The Burpee and  Belly Fat

The burpee is one of those exercises that I have had a love/hate relationship with for a long time.  When I just started incorporating it into my routine or if it was part of a routine I found online, I would literally grinch.  But, I started slow and built myself up over time.  While it is still not one of my favourite exercises, I have seen results from doing it consistently and thus, the little dislike in me is becoming more of a little lover of the burpee.

Burpees are considered a full-body strength training exercise and thus, they work several muscles in both the lower and upper body.  The muscles worked by doing burpees are the arms, chest, quadriceps, glutes, hamstring and of course the abdomen.  It uses both the upper and lower body muscles in a unison fashion which often makes it a complex routine for many.  However, it is a popular and valuable exercise for losing belly fat, strength training and conditioning the body in general.

Burpees are quite effective at reducing body fat in general and are a great exercise to add to any high-intensity workout or your regular routine.  As such, burpees are done with a high degree of speed and rest which is the usual momentum for the HIIT routine.  Movements like these are important when you are trying to lose weight. Notwithstanding, its effect on conditioning the body and fat burning, this type of movement can be stressful for the body.  So it is recommended that you start slow and gradually build as your endurance improves.

The Supine Leg raises and belly fat

Leg raises are a lower-body exercise that works the lower abdominal muscles and the oblique.  In addition to the abdominal muscles, leg raises also work the hips and the legs.  Like the burpee, it is considered a strength training exercise and targets the hip flexors, lower abdominal muscles, lower back and thighs.

Leg raises also help to build endurance and strength and thus is a worthwhile addition to any routine to tone, condition and burn belly fat.  In a study conducted by Yoo, (2018), it was found that supine leg raises help to strengthen the abdominal muscles as well as stabilize the oblique and the vertebrae (Sahrman, 2002; Yoo, 2018). The study was conducted with ten (10) healthy males ages 19-25 years old.

Mountain Climbers and Belly Fat

This is a bodyweight exercise that is great for building endurance, agility and of course core strength and thus it helps to flatten the stomach.  Mountain climbers are usually part of a plyometrics routine which is often a favourite by athletes as it can help to increase speed and power. 

Mountain climbers mimic the climbing motion of going up a steep peak and thus target the triceps, glutes and most importantly, the abdominals.  As such, it is quite beneficial for core muscle strength and trunk mobility (Muehlbauer et al. 2012).  It also works the hamstrings and should muscles.

There are several variations to this exercise, one such being the cross-mountain body climber where you bring the knees to the alternative sides of the body.  For example, the left knee would be brought to the right shoulder and vis-a-vis.  However, the standard form is seen as the most used format.  Nonetheless, for best results, it is recommended that one starts with at least ten (10) repetitions.  To best target, the abs, try to bring the knees close to the chest and hold it for a few seconds.   Always bear in mind posture when performing mountain climbers.  As such, one should ensure that the back is straight and not slouching.  If you find yourself slouching, stop, rest a little and then try again.

The abdominal crunch (Bent-Knee)

The crunch has always been a popular exercise for strengthening and toning the abs.  As such, it works the muscles of the abs as well as the obliques.

The crunch has come under a lot of scrutiny in recent years by some trainers and has not been effective.  One of the main reasons for the scrutiny has been its potential risk of lower back pain (Schoenfeld et al. 2016).   However, the research remains inconclusive.  This is based on the fact that the study was done on animals and not humans.  As such, it was contended by other studies that animals’ spines are smaller than that of humans during both flexion and extension actions (Alini, 2008).  

Therefore, subsequent research purported that these findings are not generalizable, especially based on the fact that human spine tissue adapts to the stress of exercise by becoming stronger.  As such, it can withstand bodily stressors (Brickley-Parsons and Glimcher, 1984; Porter, et al. 1989; Ruff et al. 2006).

Additionally, one of the complaints of doing crunch is neck pain.  However, the quality form will always help to reduce excessive stress on the body and the neck in particular. So, do not strive for quantity when doing this work or any other exercises in general but instead, aim for proper form and you will experience the desired results.

The Plank and Belly Fat

The plank is a bodyweight exercise that is used to improve core stability, hip posture, balance and control (Cortell-Tormo et al. 2016).  It is often used in weight loss programs, body shape as well as the prevention of lower back pain (Ekstrom et al. 2007).  It is a full-body workout for the core as it activates all the major abdominal muscles, the obliques as well as the glutes.  As such, studies have shown that both the core and lower back muscles are activated during the plank exercise (Jacobs et al. 2016).

The most popular plank is that of the forearm plant where the body weight is carried by the forearms, elbows and toes and thus the plank is held in a push-up-like position.  Other variations of the plank have since found their way into the fitness industry such as the side plank and the reverse plank (Garcia, 2009; Archer, 2006).

Illustrative Summary

Here is an illustrative summary of five (5) Exercises to help with belly fat loss, toning and conditioning of the body. You can do these exercises on your own when exercising at home or the gym. 

Let’s Sum Up!

The core is considered the stabilizer muscle. As such, a strong core is crucial to your overall physique.  However, it is considered one of those body parts which most of us struggle with as it relates to losing those extra pounds.  While diet plays a critical role in this effort, particular exercises can help to not only lose the pounds but also strengthen, tone and condition the body in the same breath.  

Remember, you are as strong as your weakest link, so if your core is weak, then it will be challenging to complete, in quality form, other exercises and chores.  Some of the targeted exercises that can help to fight the bulge include the burpee, the supine leg raises, mountain climbers, the abdominal crunch and the plank.  These exercises will not only help to strengthen and tone the abs but also help with losing belly fat and body fat in general.

Therefore, with time, effort and consistency, there will be no need for any of us to ‘tuck it in.’ Instead, walk in confidence with your desired shape abs.   While you are at it, why not take a look here at some of the best exercises you can add to your routine for tone and strong thighs? You can also read more on fat here. Go, get your fit on!

• 5 Best Exercises to Tone and Strengthen the Thighs at Home
• Fat, Who Me?

Editor’s Note: Article updated on July 9, 2024

References

• “Abdominal cavity”. Encyclopædia Britannica. I: A-Ak – Bayes (15th ed.). Chicago, IL: Encyclopædia Britannica, Inc. 2010. pp. 19–20. ISBN 978-1-59339-837-8.
• Alini M, Eisenstein SM, Ito K, Little C, Kettler AA, Masuda K, Melrose J, Ralphs J, Stokes I, and Wilke HJ. Are animal models useful for studying human disc disorders/degeneration? Eur Spine J 17: 2–19, 2008.
• Brickley-Parsons D and Glimcher MJ. Is the chemistry of collagen in intervertebral discs an expression of Wolff’s Law? A study of the human lumbar spine. Spine (Phila Pa 1976) 9: 148–163, 1984.
• Cortell-Tormo, J. M., García-Jaén, M., Chulvi-Medrano, I., Hernández-Sánchez, S., Lucas-Cuevas, Á. G., & Tortosa-Martínez, J. (2016). Influence Of Scapular Position On The Core Musculature Activation In The Prone Plank Exercise. The Journal of Strength & Conditioning Research.
• Ekstrom, R.A., Donatelli, R.A., and Carp, K.C. 2007. Electromyographic analysis of core trunk, hip, and thigh muscles during 9 rehabilitation exercises. Journal of Orthopaedic and Sports Physical Therapy. 37, 754-762.
• Jacobs, J. V., Roy, C. L., Hitt, J. R., Popov, R. E., & Henry, S. M. (2016). Neural mechanisms and functional correlates of altered postural responses to perturbed standing balance with chronic low back pain. Neuroscience, 339, 511-524.
• Knack Weight Training for Women: Step-by-Step Exercises for Weight Loss, Leah Garcia, p. 57. Quote:”Plank variations are abundant, and small changes increase the intensity of the exercise.”
• Neporent, L., Schlosberg, S. and Archer, S.J. (2009).  Weight training for dummies, . 263.
• Muehlbauer, T., Stuerchler, M., Granacher, U. (2012).  Effects of climbing on core strength and mobility in adults. International Journal of Sports Medicine, 33(16): 45-451.
• Porter RW, Adams MA, and Hutton WC. Physical activity and the strength of the lumbar spine. Spine (Phila Pa 1976) 14: 201–203, 1989.
• Ruff C, Holt B, and Trinkaus E. Who’s afraid of the big bad Wolff?: “Wolff’s law” and bone functional adaptation. Am J Phys Anthropol 129: 484–498, 2006.
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• Yoo W. G. (2018). Changes in rectus abdominis and multifidus muscle activity during various leg-raising exercises in the supine position. Journal of physical therapy science, 30(2), 289–290. doi:10.1589/jpts.30.289.