The scientific name for fat is adipose tissue, and several types of adipose tissue exist. Belly fat is classified as visceral fat in the abdominal cavity. Excessive visceral fat can lead to health conditions such as type 2 diabetes, systemic inflammation, high cholesterol, and more. 

A trim waist has long been a desirable physical characteristic, especially among women. A lower waist-to-hip ratio is determined to be a marker of attractiveness in females. 

Muscle density is greater than fat density. Therefore, the same weight of muscle typically appears more compact or slimmer than the same weight of fat.

Given the effects of excess belly fat on health and appearance, many individuals turn to ab workouts to burn fat. These workouts often include popular exercises such as the plank and the bicycle crunch. But how effective are these workouts — do ab workouts really burn belly fat?

Do Ab Workouts Burn Belly Fat?

Unfortunately, like most questions, there isn’t a simple yes or no answer. Ab workouts can help you lose belly fat, but they aren’t the main means you should use to achieve fat reduction. 

Fat reduction can be achieved through a caloric deficit. You may obtain a caloric deficit by decreasing calorie intake, increasing energy expenditure (exercise), or a combination. 

Read below for tips on the most efficient ways to lose belly fat. We will also explore how ab workouts can be part of a well-rounded routine of exercises to lose belly fat. 

Tips For Losing Belly Fat 

Exercise Intensity

Fat is the primary energy source during low-intensity, steady-state cardiovascular exercise lasting more than 30 minutes. To prioritize fat burning, exercise intensity should be 30%–65% maximum oxygen consumption.   

An individual’s maximum oxygen consumption, or VO2 max, is a measure of cardiorespiratory fitness. Think of 30%–65% VO2 max being 30%–65% of the maximum possible effort you could put forth during the exercise. Fat burning is most efficient at an intensity of 60%–65% VO2 max.

When performing an abdominal workout, you typically do a series of strength exercises.  There are a specific number of sets, reps, and rest times, so exercises are not continuously performed. 

Because of this, it is difficult to perform abdominal strength exercises at the intensity required to burn fat. This makes ab workouts a suboptimal primary method for belly fat loss. 

High-Intensity Interval Training And Sprint Interval Training

High-intensity interval training involves 2–6 minutes of exercise at 85%–95% maximum heart rate with 2–3 minutes of rest between bouts. Sprint interval training involves a 100% effort for 30 seconds or less with 2–5 minutes of rest between bouts. Both HIIT and SIT are excellent methods to reduce fat. 

HIIT has been shown to significantly reduce visceral (abdominal) fat in overweight or obese people. The mechanisms of this are still being explored, as carbohydrates are the primary energy source during these types of exercise. However, there is potential that physiological responses that occur post-training may be involved. 

Both HIIT and SIT are more time-efficient ways to achieve abdominal fat loss than low-intensity, steady-state exercise. Low-intensity steady-state exercise involves 30–60 minutes or more. HIIT can be completed in as little as 22 minutes with only eight minutes of actual work time. 

HIIT and SIT are more accessible options than low-intensity, steady-state cardio for belly fat loss for the general population. They offer similar benefits but can be completed more quickly, fitting busy schedules. 

Basal Metabolic Rate 

When used as part of a hypertrophy workout routine, abdominal workouts can assist in fat loss. This is because increased muscle mass, or lean tissue mass, is a large determinant of basal metabolic rate. The basal (resting) metabolic rate is the minimum energy needed to sustain vital functions.

Fat-free mass determines up to 60%–70% of a resting metabolic rate, while fat mass accounts for only 5%–7%. Therefore, the more muscle and the less fat an individual has, the greater the resting metabolic rate will be. A greater resting metabolic rate means you burn more energy at rest, which can assist in achieving a calorie deficit.

A calorie deficit will then cause weight loss, which will inevitably involve some fat mass. So, when performed within the proper rep scheme for muscle hypertrophy, ab workouts can assist in burning belly fat.

Caloric Intake

The most simple and common way to lose belly fat is to reduce caloric intake or eat less. When you lose weight, you don’t just lose one kind of tissue. You may lose both fat and muscle. 

To prioritize fat loss versus muscle loss, you should do two main things. Ensure you are eating adequate amounts of protein and do workouts that promote muscle growth. These can include ab workouts in the hypertrophy (muscle-building) rep range. 

Recommendations on daily protein intake levels vary, with some guidelines suggesting 0.83 grams per kilogram of body weight. This amount will largely vary based on your weight and activity level. Athletes may need higher levels, possibly upwards of 1.2–2.0 grams per kilogram. 

Safety Tips

• To avoid straining abdominal muscles, ensure you perform proper warm-up and cool-down exercises.
• Master proper core and abdominal exercise forms before adding resistance or weight. This will minimize the risk of injury.
• It is common to lose abdominal engagement during core exercises. Maintain a flattened back throughout abdominal exercises. Do not overarch the lower back to avoid increasing stress on the spine.
• If you are attempting to burn belly fat through a calorie deficit, ensure your nutritional demands are being met. Do not lose too much weight too fast. Consult a dietician, physician, or other healthcare professional to ensure you are maintaining a healthy weight loss journey.

Conclusion

So, do ab workouts burn belly fat? There isn’t a simple answer, like how many sit-ups a day you must complete to burn belly fat. What we do know is that ab workouts alone are not the most efficient way to achieve this. 

To decrease abdominal fat mass, choose low-intensity, steady-state cardiovascular exercise at 30%–65% of your VO2 max. Alternatively, if you are short on time, look to HIIT or SIT exercise to burn fat at higher intensities, such as 85%–95% of maximum heart rate.

Ab workouts can indirectly contribute to burning belly fat. This is primarily by inducing muscle hypertrophy to increase basal metabolic rate. Hypertrophy workouts can also minimize muscle tissue loss and maximize fat tissue loss. This occurs when entering a caloric deficit through reduced calorie intake or increased energy expenditure.

Frequently Asked Questions