Which exercise burns belly fat?

Which exercise burns belly fat? It’s easy to understand why this is a frequent fitness query, with many people citing a firmer midsection as one of their main motivators to exercise. 

There are a lot of myths surrounding the subject that are in dire need of debunking. First and foremost among them: the majority of scientific studies show it is not possible to spot reduce body fat from one targeted area (such as the belly) at a time. 

However, you can lower your overall body fat percentage by increasing your activity levels and lowering your calorie consumption. We spoke to a physiotherapist and biochemist to find out the most efficient way to do this – and to clear up some falsehoods about reducing belly fat.

No specific exercise, even those focused on muscles in the stomach, can be used to target belly fat. Physiotherapist Sammy Margo points to several studies to support this.

“One study which targeted abdominal fat with exercise for 6 weeks showed no difference in belly fat. Another study in 40 overweight and obese women found that resistance training of the abdominals for 12 weeks had no effect on belly fat loss compared with dietary change alone. 

“A 12-week study(opens in new tab) in which 104 participants who completed a training programme exercising one arm only found that some overall fat loss did occur, but not on the arm being exercised. And several studies  have confirmed that spot reduction is not effective for burning fat in specific areas of the body, including the arms and stomach.” The reason for this, and the fat loss process, is far from simple, as Margo explains.   “The fat in body cells is in the form of triglycerides which are stored in body fat that can be used to supply energy,” she says. “Before they can be used for energy, triglycerides must be broken down into smaller molecules – free fatty acids and glycerol - which enter the bloodstream. These smaller molecules are used to produce energy. 

“When you exercise, the triglycerides can come from any of the fat cells in the body, not only from the body area being exercised.” Margo does say there are a couple of smaller studies that go against the grain, supporting spot reduction of body fat. She says that further studies into the subject are needed to draw a more definitive conclusion.  Where you lose or gain fat will depend on contextual factors such as your genes, gender and age, as well as your stress-levels, hormone balance, genetics and lifestyle.  For example, a 2012 study published in the National Library of Medicine found that “gluteo-femoral adipocytes of women are larger than in men”. Or, in other words, women were found to hold more fat around their hips and thighs than men.

“Women tend to build up fat in their hips and buttocks; men usually build up fat in their abdomen or belly,” Margo says. “Obesity tends to run in families, suggesting that genes may play a role. Genes may also influence the amount of body fat you have and where in the body it is stored”. She also says age plays a role, as “older adults tend to have more body fat”. Even if you use the best ab rollers(opens in new tab) or perform ab exercises like planks, studies show you cannot spot reduce belly fat by performing exercises that target muscles in this area during exercise.

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