DO ABDOMINAL EXERCISES HELP ME BURN STOMACH FAT?

 

The short answer is no, and here’s why!

There is no such thing as spot reduction of body fat, therefore the thought of targeting a muscle group for that purpose is unrealistic. In order to lose weight, the number of calories expended (burnt off) must be higher than the number of calories consumed. The state is known as a calorie deficit and can be manipulated through the food you consume and the exercise you perform (1).

The abdominals should still be trained like any other muscle group. Heavy compound lifts such as the barbell squat and deadlift have be shown to involve large engagement from the trunk muscles. However, the erector spinae (lower back muscles) have higher stimulation when compared to the lower abdominals (2). Performing these lifts may be enough to maintain muscle mass of the abdominals but progressive overload should be the focus if the goal is to develop the abdominal muscles to be more visible (3).

Summary

Choosing a weight loss program that is suitable and sustainable for you, in combination with exercise will be the route to losing stomach fat.

Exercise Recommendations

  • Suspension Pike 
  • Ab Wheel Roll-Out 
  • Decline Reverse Crunch 
  • Cable Lift & Cable Chop 
  • Knee Raises 

Resources

1. https://journals.lww.com/acsm-essr/Fulltext/2005/10000/Is_Exercise_Effective_for_Weight_Loss_With_Ad.4.aspx

2. http://www.luzimarteixeira.com.br/wp-content/uploads/2015/07/TRUNK-MUSCLE-ACTIVATION-DURING-DYNAMIC.1.pdf

3. https://journals.lww.com/nsca-jscr/Fulltext/2010/10000/The_Mechanisms_of_Muscle_Hypertrophy_and_Their.40.aspx

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