Unwanted stomach fat is a common concern for individuals on a quest for a healthier, more sculpted physique. While spot reduction may not be possible, targeting the midsection with the right exercises can help you on your journey to a slimmer, more toned belly. Whether you’re looking to enhance your overall fitness or simply seeking to shrink belly fat, there are exercises that can help with slimming down your midsection.
We spoke with Ashley Castleberry, an NASM-certified personal trainer and nutrition coach, to find out the three top exercises that could help with shrinking stomach fat. Castleberry revealed that planks, crunches, and bicycle crunches are some of the best workouts for stubborn belly fat.
Planks
When it comes to reducing stubborn stomach fat and sculpting a leaner midsection, the path often leads to core-strengthening exercises, and one standout contender in this realm is the plank. Planks are a deceptively simple yet incredibly effective exercise that engages multiple muscle groups, including the abdominals, obliques, and lower back.
"Planks are my go-to exercise for engaging the entire core all at once. I have my clients hold a plank for 30-60 seconds, focusing on keeping a flat back. Planks build tremendous core stability and strength to help flatten the stomach," Castleberry shared.
Crunches
Crunches have long been a staple in abdominal workouts and are often associated with the goal of shrinking stomach fat. They primarily target the rectus abdominis muscle, giving your midsection a more toned appearance.
"Crunches directly target the rectus abdominis muscle running down the front of the abdomen. I advise performing 10-15 reps of crunches with proper form - lifting the shoulder blades just a few inches off the ground and squeezing the abs," Castleberry states.
Crunches play a valuable role in building core strength and defining the abdominal muscles, which can contribute to a flatter and more sculpted belly when paired with an overall fitness regimen and a calorie-conscious approach to nutrition.
Bicycle Crunches
Bicycle crunches are a dynamic abdominal exercise known for their effectiveness in targeting belly fat. This exercise engages not only the rectus abdominis but also the obliques, making it a powerful tool in sculpting a leaner midsection. Bicycle crunches stimulate the metabolism and boost calorie burn, which can aid in reducing overall body fat, including the troublesome stomach area.
"No ab workout is complete without bicycle crunches! The twisting motion recruits the obliques on the sides of the waist to really chisel the middle. I coach clients to bring the opposite elbow to knee in a pedaling movement for an intense burn," Castleberry notes.
Incorporating bicycle crunches into your fitness routine can contribute to strengthening the core muscles and enhancing definition, making them a valuable component of your strategy to shrink stomach fat and achieve a more toned and trim waistline.
