Stubborn belly fat that refuses to budge is perhaps one of the most common body hang ups, particularly among mid-life women.
asserted
that → refuse → women
Look to Instagram and TikTok for tips for resolutions and you'll be met with endless videos of toned gym-bunnies demonstrating eye-watering abs routines that promise to deliver a flat stomach in weeks.
asserted
that → look → weeks
But top fitness scientists increasingly say that these typical core workouts are, at best useless and, at worst, could result in debilitating spine injuries.
uncertain
workouts → say → injuries
In 2022, a group of international researchers analysed data from 13 studies looking at the efficacy of training specific muscle groups for burning fat in particular areas of the body.
asserted
group → analyse → body
Their findings were conclusive: exercises that target muscle groups – like the abdominals, glutes or biceps – make virtually no difference to levels of body fat in the area.
asserted
that → target → area
So what does work, if anything?
asserted
what → work → ?
Here, personal trainer and online fitness sensation Lucy Wyndham-Read reveals the exercises and other vital lifestyle tweaks that really can bust your belly fat in just a few weeks...
asserted
that → reveal → weeks
Sit-ups put you at risk of agonising back and neck pain, fitness experts have warned
Why sit-ups and planks don't work
There is ample evidence to suggest that sit-ups won't get rid of your belly fat.
asserted
ups → put → fat
In 2011, scientists from a collection of US universities including Brigham Young University in Utah followed 24 adults participating in rigorous stomach exercises for six weeks.
asserted
scientists → include → weeks
They found little to no reduction in belly fat in the time since they began training.
asserted
they → find → time
More recently, University of Aberdeen researchers found resistance exercises such as planks and crunches were less effective than running and cycling for reducing fat around the middle.
The problem with so-called 'spot training' movements, Ms Wyndham-Read says, is that they only target a small group of muscles in the area.
Not only is this inefficient for fat burning, but the effect on muscle tone and strength will be 'minimal', says the trainer, who has nearly three million subscribers to her fitness YouTube channel.
asserted
who → find → channel
She cautions that there are even potential dangers of sit-ups and planks.
asserted
She → caution → ups
'You can end up doing more damage than good,' she says. 'As sit-ups compress the discs in the spine and can cause tension in the neck, sometimes leading to significant pain.'
She adds that the exercises may be particularly risky for women who've given birth relatively recently.
uncertain
who → end → birth
Pregnancy and birth increase the risk of a problem called diastasis recti – whereby the connective tissue running down the middle of the abdomen becomes thin and stretched, causing discomfort and often a visible bulge in the tummy.
asserted
tissue → increase → tummy
Sit-ups and other lying-down exercises that contract the abdominal muscles are known to make it worse, according to Ms Wyndham-Read.
uncertain
it → sit → Read
The most effective way to destroy belly fat is with a combination of a balanced, calorie-controlled diet and what Ms Wyndham-Read calls 'standing cardio'.
asserted
Read → destroy → what
'Jump off the floor, forget doing sit-ups and planks,' she says.
asserted
she → jump → ups
'I’ve been teaching for 30 years and I’ve tried all kinds of floor abs exercises, but the ones that get the best results are the ones where people are standing up.
asserted
people → teach → results
Jennifer Aniston, 57, credits exercises that build 'functional strength' throughout her entire body for her enviable defined abdominal muscles, rather than 'training abs in isolation'
asserted
that → credit → isolation
Here, there's a greater challenge for the abdominals because you're engaging more muscle groups, so toning while also increasing calorie burn at the same time, which is vital for fat loss.
asserted
which → be → loss
'Plus it provides other benefits like balance, and flexibility.
asserted
it → provide → balance
Ideally, these standing movements should be paired with another regular cardiovascular exercise, such as running or cycling.
asserted
movements → pair → running
'An activity that gets the heart rate up is really going to help,' she says.
asserted
she → get → ?
As for specific standing cardio exercises, she recommends 'pretend boxing'.
asserted
she → stand → boxing
'Stand in a split stance and imagine you're boxing, punching from one side with one arm to the other.
asserted
you → stand → other
'Twist through the waist, but keep your hip still so your lower body is solid.
asserted
body → twist → hip
This will engage external and internal oblique muscles.
asserted
This → engage → muscles
She advises alternating between punches and knee lifts.
asserted
She → advise → punches
'After one minute you'll start to feel your tummy muscles working,' she says.
asserted
she → start → minute
'Another great standing exercise is doing straight leg kicks – you’re using your legs, but you're also really engaging your core.'
Choose five standing cardio exercises and repeat them for five minutes daily, she advises.
asserted
she → do → minutes
'As long as you're consistent, you'll definitely see a difference after a few weeks.
asserted
you → see → weeks
People don't realise that walking is one of the best ways to really work the abs,' says Ms Wyndham-Read.
asserted
Read → realise → abs
'A ten minute walk in the morning, five-minute standing abs workout at lunchtime, and another ten minute walk in the evening, is far more effective than doing a 45 minute floor workout involving sit-ups and planks.
asserted
walk → do → ups
'
Beyond exercising, another crucial element in the quest for a toned tummy is, of course, diet.
asserted
element → exercise → course
'It’s just balance,' she says.
asserted
she → ’ → ?
'The right sized portions, and trying to prepare your own food so you know what the ingredients are.
asserted
ingredients → size → food
'Don't deny yourself anything – make healthier choices 80 per cent of the time, and eat what you want for the other 20 per cent.
'It's far more realistic to have a plan that you know is doable – the most important thing is to find something that you can be consistent with.'
asserted
you → deny → that
The Aporia
