From Dailymail · · 5m
Why sit-ups won't get rid of stubborn belly fat
Top expert reveals standing cardio beats sit-ups for flat stomach in four weeks.
In brief
Top expert reveals standing cardio beats sit-ups for flat stomach in four weeks. Top fitness expert Lucy Wyndham-Read says standing exercises like pretend boxing and straight leg kicks burn belly fat faster than sit-ups, which risk back pain and diastasis recti. Originally reported by Dailymail.
Stubborn belly fat problem
Stubborn belly fat that refuses to budge is perhaps one of the most common body hang ups, particularly among mid-life women.
Instagram and TikTok tips
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.
Sit-ups and planks ineffective
Top fitness scientists increasingly say that these typical core workouts are, at best useless and, at worst, could result in debilitating spine injuries.
2022 research findings
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.
No fat reduction from targeted exercises
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.
Sit-ups risk back and neck pain
Sit-ups put you at risk of agonising back and neck pain, fitness experts have warned.
2011 study on sit-ups
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.
Little belly fat reduction
They found little to no reduction in belly fat in the time since they began training.
Planks less effective than running
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.
Spot training ineffective
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.
Minimal muscle tone benefit
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.
Risk for postpartum women
She cautions that there are even potential dangers of sit-ups and planks. '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.'
Diastasis recti risk
She adds that the exercises may be particularly risky for women who've given birth relatively recently.
Diastasis recti condition
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.
Standing cardio for belly fat
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'.
Pretend boxing exercise
Stand in a split stance and imagine you're boxing, punching from one side with one arm to the other. Twist through the waist, but keep your hip still so your lower body is solid. This will engage external and internal oblique muscles.
Pretend boxing benefits
After one minute you'll start to feel your tummy muscles working, she advises. Another great standing exercise is doing straight leg kicks, you're using your legs, but you're also really engaging your core.
Daily standing routine
Choose five standing cardio exercises and repeat them for five minutes daily, she advises. 'As long as you're consistent, you'll definitely see a difference after a few weeks.'
Walking for abs
People don't realise that walking is one of the best ways to really work the abs, says Ms Wyndham-Read. 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.
Diet for belly fat
Beyond exercising, another crucial element in the quest for a toned tummy is, of course, diet. 'It's just balance,' she says. 'The right sized portions, and trying to prepare your own food so you know what the ingredients are. 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.'
The takeaway
Top fitness expert Lucy Wyndham-Read says standing exercises like pretend boxing and straight leg kicks burn belly fat faster than sit-ups, which risk back pain and diastasis recti.
