Stubborn Belly Fat: Why Core Workouts Fail and What Actually Works

Stubborn belly fat that refuses to budge is perhaps one of the most common body hangups, particularly among mid-life women. Scroll through Instagram or TikTok for resolution tips and you will be met with endless videos of toned gym-bunnies demonstrating eye-watering abs routines that promise a flat stomach in weeks. Top fitness scientists increasingly say these typical core workouts are useless at best and could result in debilitating spine injuries at worst. In 2022, international researchers analysed data from 13 studies looking at the efficacy of training specific muscle groups for burning fat in particular areas. Their findings were conclusive: exercises that target muscle groups like abdominals or biceps make virtually no difference to levels of body fat in the area. So what does work? Personal trainer Lucy Wyndham-Read reveals the exercises and vital lifestyle tweaks that really can bust your belly fat in just a few weeks. Fitness experts warn that sit-ups put you at risk of agonising back and neck pain. There is ample evidence suggesting they won't remove your belly fat. In 2011, scientists from US universities including Brigham Young University followed 24 adults participating in rigorous stomach exercises for six weeks. They found little to no reduction in belly fat during that 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 is they only target a small group of muscles in the area. This is inefficient for fat burning, says Ms Wyndham-Read who has nearly three million subscribers to her fitness YouTube channel. She cautions that there are potential dangers with sit-ups and planks. You can end up doing more damage than good, she states. As sit-ups compress the discs in the spine and cause tension in the neck, sometimes leading to significant pain. These exercises may be particularly risky for women who've given birth relatively recently. Pregnancy and birth increase the risk of a problem called diastasis recti whereby connective tissue running down the middle of the abdomen becomes thin and stretched. This causes discomfort and often a visible bulge in the tummy. Sit-ups and other lying-down exercises that contract abdominal muscles are known to make it worse, according to Ms Wyndham-Read. The most effective way to destroy belly fat is with a combination of a balanced calorie-controlled diet and what she calls standing cardio. Jump off the floor and forget doing sit-ups and planks.

Jennifer Aniston, 57, has spent decades in the spotlight and now she wants you to stand up instead of lying flat. After thirty years teaching fitness, she admits floor abs exercises fall short compared to standing movements. She credits her enviable defined abdominal muscles to building functional strength throughout the entire body rather than training abs in isolation. Here is the challenge: engaging more muscle groups tones your midsection while simultaneously increasing calorie burn for fat loss. It also boosts balance and flexibility. Ideally, these standing moves pair best with regular cardio like running or cycling. An activity that gets the heart rate up helps a lot, she says.

For specific standing cardio, try pretend boxing. Stand in a split stance and imagine you are punching from one side to the other. Twist through your waist but keep your hip still so your lower body stays solid. This engages external and internal oblique muscles. She advises alternating between punches and knee lifts. After just one minute you will start to feel your tummy muscles working. Another great option is straight leg kicks. You use your legs, yet you are really engaging your core. Choose five standing cardio exercises and repeat them for five minutes daily. As long as you stay consistent, you will definitely see a difference after a few weeks.

Do not underestimate the power of a daily walk. People do not realize walking is one of the best ways to work the abs, says Ms Wyndham-Read. A ten minute walk in the morning, a five-minute standing abs workout at lunchtime, and another ten minute walk in the evening beats doing a forty-five minute floor workout involving sit-ups and planks. Beyond exercising, diet remains a crucial element in the quest for a toned tummy. It is just balance. The right sized portions matter, and trying to prepare your own food so you know what the ingredients are helps too. Do not deny yourself anything. Make healthier choices eighty per cent of the time and eat what you want for the other twenty per cent. It is far more realistic to have a plan that you know is doable. The most important thing is to find something you can be consistent with.