Why doesn't belly fat loss help reduce belly fat?
Many people believe that practicing hundreds of sit-ups will help you have a flat belly, but in reality, this is not the case. When the body needs energy, it breaks down stored fat throughout the body, not just the abdomen. Therefore, to reduce belly fat, you need to combine whole-body exercise with a healthy diet.
A study published in the Journal of Strength and Conditioning Research shows that although five-day abdominal exercises per week for six weeks help strengthen the core muscles, belly fat does not decrease significantly. This affirms: just the crunches cannot remove excess fat.
Dr. Stuart McGill, a leading expert in musculoskeletal at the University of Waterloo ( Canada), explains: "Belly flexors can increase abdominal muscle strength, but they are not the optimal exercise for fat burning. Full-body movements, which are multi-group effects, are the key to reducing belly fat.
7 full-body Exercises to Replace Belly Crunches
The following exercises both burn a lot of calories and train the core muscles effectively:
Squat: Lower your hips like sitting on a chair, then stand up. This exercise affects the legs, buttocks and abdominal muscles. Research in the Journal of Sports Science and Medicine shows that squats help increase muscle mass and reduce body fat.
Lunge: Step one foot forward, lower yourself. Lunges train the thighs and buttocks and require the abdominal muscles to maintain balance.
Push-up: affects the chest, shoulders, back arms and abdominal muscles, while helping to improve overall strength.
Burpee: Combine squats, push-ups and jumps, help increase heart rate, burn belly fat quickly.
Mountain climber): In a plank position, bring your knees toward your chest continuously. Strong cardio, tightening the lower abdominal muscles.
Bicycle crunch: Combine crunches and leg movements, affecting the upper, lower and inter costal abdominal movements.
High knees: Run in place, raise your knees. This is a cardio exercise that both increases heart rate and burns belly fat.
In addition, plank is considered one of the most effective exercises to activate core muscles. Research published in Physical Therapy Korea shows that planks move deep muscles better than traditional crunches.
Dr Michele Olson, a sports physiologist at Auburn University, USA, commented: "All-body exercises like plank or burpee not only burn calories but also build sustainable core strength, something that belly folds cannot do simply".
How to get a sustainable flat belly
To be effective, you need to combine three factors:
Exercise your whole body instead of just exercising your abdomen.
Eat a balanced diet, prioritizing lean protein, green vegetables, and whole grains.
Maintain regular cardio such as jogging, jumping rope, cycling.
Flat and firm abs do not come from a single movement but are the result of an overall strategy, combining scientific nutrition with comprehensive exercise.
