Excess fat around the belly and waist is a common concern for many individuals, not only for aesthetic reasons but also due to its association with various health risks. While spot reduction, the idea of targeting fat loss in specific areas, is not entirely supported yet by scientific evidence, engaging in a combination of cardiovascular exercises, strength training, and a healthy lifestyle can help reduce overall body fat, including around the abdomen.
That is why we spoke with Andrew White, a NASM-certified personal trainer and the co-founder of garagegympro.com, to learn about three of the best exercises to perform if you want to shed fat around the belly and waist. White revealed that high-intensity interval training (HIIT), compound strength exercises (squats and deadlifts), and planks are the best options.
High-Intensity Interval Training (HIIT)
White first starts by noting that in the quest to diminish fat around the belly and waist, it's crucial to recognize that although specific exercises can enhance and firm the abdominal muscles, achieving a reduction in overall fat necessitates a blend of cardiovascular workouts, strength training, and adherence to a nutritious diet. But he says these exercises "can complement [abdominal fat loss] efforts by enhancing metabolism and core muscle tone."
The first exercise he recommends is HIIT. "HIIT involves short bursts of high-intensity exercises followed by brief rest or low-intensity periods. You can incorporate various exercises like sprints, jump squats, burpees, or cycling into your HIIT routine."
The benefits of HIIT is actually quite simple, as White says, "HIIT is effective for reducing belly and waist fat because it elevates your heart rate and metabolism. The intense efforts during short intervals burn calories and trigger the afterburn effect, where your body continues to burn calories even after the workout."
He recommends to follow these steps for an effective workout: Start with a 5-minute warm-up, then perform 30 seconds of high-intensity exercise, followed by 30 seconds of rest or low-intensity activity. Repeat this cycle for 15-20 minutes, and finish with a 5-minute cool-down and stretching.
Compound Strength Exercises (Squats and Deadlifts)
Compound strength exercises, such as squats and deadlifts, play a pivotal role in promoting fat loss around the waist and belly. These exercises engage multiple muscle groups simultaneously, including the core, which can significantly contribute to calorie burning and overall metabolic rate.
"Squats and deadlifts are compound exercises that target multiple muscle groups. These exercises engage the core, lower back, glutes, and leg muscles, promoting overall fat loss. They also increase muscle mass, which helps boost your metabolism, making it easier to burn fat," White says.
To correctly perform this exercise, White breaks down the proper steps: Stand with feet shoulder-width apart, lower your body as if sitting back into a chair, and then push through your heels to stand back up. Stand with feet hip-width apart, bend at your hips and knees to lower your body, and then lift the weights back up by straightening your hips and knees.
A tip he shares is "ensure proper form and consider working with a trainer to prevent injuries."
Planks
Planks are a highly effective and accessible exercise for shedding fat around the waist and belly. This static core exercise engages the entire abdominal region, including the rectus abdominis, obliques, and transverse abdominis. By holding a plank position, individuals not only strengthen their core muscles but also promote overall stability and endurance.
"Planks are static exercises that involve holding a push-up position with your arms straight and elbows directly under your shoulders. Your body should form a straight line from head to heels. Planks target the entire core, including the deep abdominal muscles. They improve core strength, stability, and posture. While primarily a toning exercise, planks do burn some calories due to muscle engagement," White reveals.
White says to follow these steps to properly perform planks: Start with a 30-second plank and gradually increase the duration as you become more comfortable. Aim to hold a plank for 1-2 minutes in each set.
He concludes by stating that "these exercises contribute to fat loss from the belly and waist by improving your body's metabolic rate, enhancing muscle mass, and strengthening the core muscles. It's important to combine these exercises with a calorie-controlled diet and regular cardiovascular exercise to see significant changes in body composition and fat loss from targeted areas like the belly and waist."
He also emphasizes that achieving and sustaining fat loss hinge on consistency and embracing a comprehensive approach to fitness and nutrition. Integrating these exercises into a comprehensive fitness regimen can markedly enhance your progress in the journey towards fat loss.
