Can Ab Exercises Burn Fat?

Can ab exercises burn fat? It's a question that confuses gym-goers and home exercisers alike. The myth of "spot reduction"—the idea that you can burn fat from a specific body part by exercising that area—is one of the most persistent in the fitness world.

In this article, let’s dive into the science of fat loss, reveal the truth of spot reduction, and learn how ab exercises work. We'll also provide a guide to the best fat-burning ab exercises and introduce a versatile piece of equipment that can help you on your journey: Tousains 3 in 1 Rowing Machine.

Something to Know About Fat Loss

Before we address the question of whether ab exercises can burn belly fat, it's crucial to understand how weight loss works. The key to weight loss is creating a calorie deficit, which means burning more calories than you consume through a combination of exercises and diet.

What about spot reduction? How your body stores fat depends on many factors such as hormones, genetics, and ethnicity. Think of your body’s fat stores as a large bank account. You can't withdraw money from just one specific branch; the withdrawal affects the entire balance.

When applied to fat loss, the fat stores we’re using for energy when we exercise come from everywhere in our bodies – not just the areas we’re targeting for fat loss [The University of Sydney]. However, there is a study that reports aerobic endurance training targeting a specific body segment may in fact lead to increased utilization of locally stored adipose tissue [National Library of Medicine].

Can Ab Exercises Burn Belly Fat?

Ab exercises alone will not burn the layer of fat covering your stomach. They are designed to strengthen and build the muscles beneath the fat.

To understand why, let's look at the two types of belly fat.

Two Types of Belly Fat

• Subcutaneous Fat: This is the visible fat just under your skin. It's the fat you can see and feel, and it's the kind most people are trying to get rid of for a flatter stomach.
• Visceral Fat: This fat is deeper and surrounds your internal organs. It's more dangerous to your health and is strongly linked to various diseases like diabetes, heart disease, and stroke [Cleveland Clinic]

Though it is mentioned in the previous part that spot reduction exists, there is another 12-week clinical trial that reports abdominal resistance training besides diet did not reduce abdominal subcutaneous fat thickness compared to diet alone in overweight or obese women [National Library of Medicine].

So, can ab exercises burn belly fat? Both sides are backed by scientific studies. For the best results, combine full-body cardio, targeted core workouts, and a balanced diet. 

The Best Exercises to Lose Belly Fat

Full-body cardio: Exercises like cycling, swimming, using ellipticals, and rowing are low-impact and excellent for burning overall fat.

Ab exercises: Workouts like Russian twists, crunches, leg raises, glute bridges, and planks are classic and effective ab exercises that can be done with just a yoga mat. 

Full-Body strength training: Workouts that engage multiple large muscle groups, including squats, push-ups, burpees, and deadlifts, are metabolic powerhouses. They increase your metabolism, meaning you'll burn more calories even when you're at rest.

In addition, don’t forget to keep a healthy and balanced diet to create a calorie deficit of about 500 calories per day, which can contribute to about 1 pound of weight loss per week.

The Best At-Home Ab Equipment: Tousains 3 in 1 Rowing Machine

While spot-reduction is a myth, you still need to build strong core muscles. The key to effective and sustainable fat loss is combining calorie-torching cardio with ab-focused strength training. This is where the Tousains 3 in 1 Rowing Machine comes into play. It integrates the functions of three machines: a rowing machine, an ab machine, and a small cable crossover.

• The rowing machine function, with adjustable resistance, helps burn overall fat effectively
• The ab machine feature, with adjustable angles and height levels, allows you to add intensity to your abs workouts.
• The small cable crossover function lets you build your total body muscle

Besides, with the foldable design, this abs machine for home fits well into your apartment when not in use. The unique resistance band design offers a quiet operation, and the 2-year warranty ensures a confident purchase experience. Explore it at Tousains and decide whether it is the choice for you!

FAQ

Does running help with abs?

Yes, running is a highly effective cardio exercise that burns a significant number of calories, which helps you achieve the necessary caloric deficit to burn overall fat. While it doesn't directly target abdominal fat, the reduction in your overall body fat percentage is what will eventually make your abs visible.

Does hitting your abs make them stronger?

No, hitting your abs does not make them stronger or help with fat loss. This is a common misconception, sometimes seen in martial arts or boxing, but it's based on flawed logic.

Two principles form the foundation of muscle growth. First, muscles must be stimulated to increase in size. Second, increasing muscle size requires energy and the building blocks for new protein growth, both of which come from a properly designed and well-balanced diet that incorporates adequate calories and needed nutrients [National Strength and Conditioning Association].

Hitting or punching your abs simply causes trauma to the muscle tissue and can lead to pain, bruising, or even internal injury. The best and safest way to strengthen your abs is through proper exercises like crunches, planks, and leg raises, which stimulate muscle fibers to grow.