Exercises to lose belly: what are they and how to do?

Something desired by many, but not always achieved by everyone: having a six-pack, defined belly or a refined silhouette.

In 2016, Brazil performed 2.5 million aesthetic procedures, of which 1.45 million were surgical and 1.07 million non-surgical aesthetic, according to a survey by ISAPS – International Society of Aesthetic Plastic Surgery.

Among the five most sought after invasive (surgical) procedures worldwide, liposuction with a focus on the abdominal region is in second place, representing 14% of the treatments performed, and abdominoplasty is in fifth place, representing 7.4%.

In general, the belly is one of the most difficult regions to be worked on muscle.

Like the thighs, butt and arms, the region tends to accumulate a layer of fat – popularly known as pnequinho. But, in addition to the more superficial fat that is often marked on clothing, there is also internal fat.

This concentration of adipose cells or visceral fat (internal fat), can also cause aesthetic discomfort and discontent with the body, but it is more worrying, as it can present greater health risks.

Therefore, combining adequate exercise and nutrition is a good way to achieve a defined belly and, in addition, add more quality of life, reducing the risks to the body.

To start a daily or weekly plan in search of a more defined belly and a healthier body, you need to choose the exercise according to the type of fat you want to eliminate.

Activities can be done at home or at the gym, in groups or at the best time for your routine, as long as they are indicated and monitored by physical education professionals.

What is subcutaneous fat?

Subcutaneous fat is easier to identify, as it is usually the one we can pinch or pinch.

Popularly called the pnequinho, the fat located in the belly region tends to be uncomfortable for most people who seek to modify or aesthetically define their bodies.

In 2016, a survey carried out on aesthetic interventions pointed out that, among people dissatisfied with their bodies, more than 67% feel dissatisfied or would like to perform some aesthetic intervention in the abdominal region.

Localized fat is located below the skin and above the abdominal muscles, which is why it is called subcutaneous.

In general, it has more aesthetic discomfort and, in general, does not have major health implications.

Despite being more recurrent in women, especially after menopause , it is not difficult to find men and even teenagers who complain or undergo treatments in order to reduce measures.

The prevalence in women can be explained because of estrogen. The female hormone favors the accumulation or accentuation of fat in the breasts, thighs, hips and butt.

Even with the practice of exercises focused on the region, subcutaneous fat tends to be more laborious to eliminate.

What is visceral fat?

It is a fat difficult to be perceived or measured with the naked eye. It sits between the organs, such as the stomach, liver and intestine, behind the abdominal wall.

In addition to the measurement of abdominal circumference, performed with a tape measure, imaging tests to check for the existence of visceral fat may be indicated. Among them, computed tomography, magnetic resonance and ultrasonography.

Compared to subcutaneous fat, visceral fat cells are larger and, in general, have a slower multiplication. However, they represent direct interference with metabolism, indicating health hazards.

The presence of the adipose layer between the organs is associated with increased cardiovascular risk, with the metabolic syndrome (hypertension, dyslipidemia, type II diabetes ) and insulin resistance.

The tissue can also favor inflammation in the organs and tissues. This is because it inhibits substances called adiponectin, which are regulatory proteins with immune functions, providing cardiovascular protection and improving insulin sensitivity.

In addition, the reduction of adiponectin can result in a slower metabolism, making it harder to burn fat, and favoring the elevation of triglycerides.

Another element that is changed when there are high concentrations of visceral fat is the resistin. Protein is also related to insulin resistance and it appears up to 15 times more in the internal adipose tissue than in the subcutaneous layers.

The harm of fat

Excess fat is generally associated with health risks.

The measurement, both of visceral and subcutaneous fat, is made not only by BMI (body mass index), but through analyzes related to the composition of tissues.

That is, it is possible to present an adequate weight and, popularly stipulated as healthy, and still have high levels of adipose tissue.

Even thin patients, who have low concentrations of localized fat, may suffer from internal adipose tissue. That is, more than the amount of fat, it is necessary to assess its location.

Therefore, measurement of waist circumference is necessary to assess the clinical picture.

While moderate subcutaneous fat does not generally represent high damage to the body, visceral fat can be a warning sign for diabetes, heart attack , cardiovascular disease and stroke.

Unlike love handles, the fat between the organs usually dilates the abdomen, giving that aspect traditionally called the beer belly.

The prevalence is higher in men and, contrary to the popular name, it is not related only to the consumption of alcoholic beverages.

To check the circumference, the measuring tape should be positioned between the last rib and the hip bone.

When the patient is overweight (measured by BMI), the warning signal starts from the measurements of 80 cm for women and 94 cm of waist circumference for men.

However, even those patients who have adequate weight (or BMI), if the measurements exceed 88 cm for women and 102 cm for men, medical follow-up should be performed.

Other considerations must be made in the patient’s clinical history, such as weight itself, test results (such as blood glucose, triglycerides and cholesterol) and lifestyle (quality of food and physical activity).

Why do we accumulate visceral fat?

Several factors can cause the high concentration of internal fat. Those that can favor the condition are:

  • Obesity;
  • Sedentary lifestyle
  • Undue eating habits (rich in fats, sugars and with excessive alcohol consumption);
  • Genetic factors;
  • Pathological factors, such as the presence of diabetes and hypertension.

How to eliminate subcutaneous belly fat?

The most suitable to eliminate localized fat is aerobic exercise, as it will promote the elimination or reduction of fat from the whole body, including the abdominal region.

The physical activity routines must be followed and suggested by a physical education professional according to the objectives and specificities of each person.

However, in general, studies and follow-ups demonstrate good results from high-intensity aerobic activities, which may or may not be associated with intense muscle strengthening.

This means that only abdominal exercises are not able to reduce belly fat.

Thus, muscle work will favor strengthening and definition, but the impact on subcutaneous fat cells is generally small and less effective than high intensity workouts.

Therefore, even if carrying out a plan for muscle strengthening and hypertrophy (increase in lean mass ), the abdominal muscles will continue to be covered by the layers of fat.

The best choice, according to studies published in The Journal of Manipulative and Physiological Therapeutics (JMPT), is to combine strengthening and high intensity activities, but without forgetting the diet.

For those who do not go to the gym or prefer outdoor activities, the options can be quite varied, such as running on the street, cycling or performing local workouts that can be done in parks or courts.

Circuits that involve running, stairs, rope, for example, with alternating intensity, such as running 3 minutes and walking 2, are good practices. This is because the effort variation is stimulated and prevents the body from getting used to the established rhythm.

How to eliminate visceral fat

You can combine intensity exercises with strength training or focus only on intensity aerobics.

While intense aerobic training promotes weight reduction and encourages the reduction of fat cells throughout the body, strength exercises can be used to:

  • Promote the variety of physical activities;
  • Maintain or increase lean mass (muscles);
  • Work on specific regions (such as the abdominal muscles);
  • Strengthen the lumbar region;
  • Increase caloric expenditure by increasing muscle.

That is, there are studies that suggest that aerobic exercises that maintain heart rate, such as light or moderate walking, are not effective against visceral fat. So, the ideal option is to opt for high intensity workouts, with or without weight training .

However, all physical activity should be started gradually.

This means that sedentary people or those with low physical conditioning can start practicing light walks and gradually increase their pace and physical demands, under the guidance of a physical education professional.

Other measures must be adopted to promote better results for weight reduction and, consequently, also reduce visceral fat:

Food care

There is no need to follow strict or radical diets. Eliminating industrialized products , reducing the amount of sodium and opting for foods rich in vitamins and nutrients is an effective way of balancing the diet and bringing benefits to the body.

Rigid or very nutrient-restricted diets (such as lowcarb) can lead to organic dysfunction and nutritional deficiencies.

In addition, severe restrictions are generally more difficult to follow and favor eating disorders.

To balance meals, you should increase your intake of protein, fiber and good fats. These nutrients are obtained through the consumption of fruits, vegetables, seeds, good carbohydrates (such as whole grains) and fish and lean meats, for example.

Stress reduction

High levels of stress and anxiety can stimulate the adrenal glands, causing the body to secrete more cortisol.

Excess hormone can increase or favor the storage of visceral fat.

In addition to hormonal effects, high rates of stress can directly impact food, making people feel more hungry and increase their calorie intake.

Emotional hunger (caused by stress or anxiety) causes meals to be richer in sodium, fat and sugars, favoring an increase in body weight.

Sleep quality

Sleeping well helps in the proper functioning of the whole organism.

In addition to directly interfering with mood, unregulated sleep can favor increased stress, cause weight gain and decrease resistance to exercise due to physical tiredness .

A study by the University of Chicago, in the United States, points out that people who sleep an average of 4 hours a night have a reduction of up to 20% in leptin and an increase of about 30% in ghrelin.

These two substances are hormones that help control hunger. While leptin inhibits appetite, ghrelin acts by stimulating it.

In addition, the study points out that poor sleep quality also interferes with the maintenance of energy expenditure. This occurs as a defense of the organism, which tends to store more energy and hinder weight reduction.

What are high intensity exercises?

Even if running for 1 hour requires high physical fitness, the activity is not considered to be of high intensity, as the cardiac constancy is maintained throughout the period.

The most suitable type of exercise will vary for each body and each resistance. But it is necessary that the time of accomplishment is not very long, configuring the maximum heart rate.

In summary, high intensity training is any aerobic exercise performed at the highest speed or effort possible in short periods of time (about 2 to 5 minutes).

Exercises to eliminate the belly

Not everyone feels willing to walk or cycle frequently, maintaining a routine of approximately 30 minutes a day on the treadmill or bicycle.

A good option for those looking for more pleasurable activities or diversifying the practice of physical activities are aerobic classes. Because they are held in groups, with the encouragement of teachers, classes tend to be more motivating and lively.

It is noteworthy that all physical activity must be indicated and monitored by a physical education professional, aiming at the best results for each person, as well as avoiding injuries and incorrect practice.

Crossfit

These are classes that combine strength and endurance training, also working on aspects of flexibility, coordination and speed.

Each training can promote the loss of up to 800 calories, varying activities of squat, push-up, jumping, rope, climbing and small circuits.

There is no defined space to practice crossfit , it can be done in gyms, parks, streets and sports fields.

Spinning

Exercise bike classes involve alternating strength and speed work. Different types of pedaling are required and the calorie expenditure can reach 600 calories per class.

The muscular demand is quite high and it does not work only with conditioning, as it is necessary to work with muscular strength from different regions, especially the legs.

Jump

The sport is practiced in an individual trampoline. The skills of rhythm, coordination, speed and endurance are well worked out.

Each class can spend up to 800 calories and can mix basic dance steps, as well as exercises for localized regions, such as sit-ups.

Zumba

The class became popular for mixing Latin rhythms, reggaton , salsa, samba and even funk. In addition to musical diversity, the class is very relaxed, but the physical demands are high.

A class can eliminate up to a thousand calories and lasts about 50 minutes, making it ideal for those who like variety and do not want to concentrate only on traditional dance classes.

Muay Thai

The technique of Thai origin has gained space in the gyms and is a modality very sought after by those who want to practice alternative activities to the treadmill and have an affinity with fights.

Combining kicks, punches, stretches and movements of the opponent, the classes can be more focused on energy expenditure, or more intense, with a greater focus on the fight itself.

HIIT

The name comes from the English High Intensity Interval Training , being translated by the academies as interval training of high intensity.

The modality alternates intense movements, which last relatively short periods, followed by rest. This change in intensity causes the body to alternate the heart rate and burn more calories.

All activities must be guided by a specialized physical education professional who will take into account the conditions and limitations of each student.

Race

For those who do not want or do not like gym or group classes, good options are isolated activities that can be carried out in any environment.

Running is a very simple way to lose weight, improve fitness, cardiac endurance and bring health benefits.

It can be practiced with ease, as it does not depend on adapted environments or specific equipment. The street, sports courts or parks can be an available space, as long as the ground is suitable for running.

The activity can have the optimized results if it is practiced with alternating intensity. For example, run 3 minutes and slow down for 1 minute. Accelerate the pace again and decrease again.

Jump rope

The activity can eliminate up to 400 calories every 30 minutes, and can be performed in circuits or practiced in isolation.

For example, you can jump rope daily for 5 to 10 minutes (gradually increasing time and pace), but also perform a 1-minute series followed by squat, abdominal or shooting exercises (very short runs, at maximum supported speed) .

Swimming

Swimming is a very pleasurable activity for some people. Who has more affinity with exercises in water can combine them in search of weight loss.

The benefit of exercising in swimming pools is that the impact on the joints is much less, reducing the risk of injury during practice.

In addition, the caloric expenditure may be higher than the same activity performed on the ground. This is because the density of the water is higher and requires that the effort used by the muscles is also higher.

Dances

All physical activity promotes caloric expenditure and aids in weight reduction. Dance can be very effective for those who want to develop coordination, combining health and well-being.

In general, rhythms demand that a large part of the body’s musculature be worked, stretched and strengthened.

The practice is ideal for those who are bored on treadmills or do not like aerobic gym classes. In addition, dancing can be a social activity, which promotes interaction and results in improvements for the whole organism.

Pilates

Even though pilates has a lower caloric expenditure than high impact classes, working with the modality can help in defining the musculature, due to the work of resistance, balance and flexibility.

Pilates improves muscle conditioning and breathing, in addition to reducing levels of stress and anxiety.

Equipment and accessories can be combined to vary activities or increase difficulty, such as balls, rubber bands and specific devices (called a pilates table, for example).

The intensity of muscle work promotes tissue strengthening and definition. As a result, there is a tendency to burn more calories during rest periods.

Acroyoga

There are several modalities in the gym that start with the notions of pilates and yoga, but demand greater resistance, such as acroyoga classes.

In this modality, yoga movements are combined with circus activities, such as balance, suspension on tapes, acrobatics and small choreographies.

The idea is always to combine muscle work with breathing, stretching and relaxation practices at different times in the class.

Read more: Calisthenics: what it is and tips for beginners

Specific exercises for abdominal strengthening

There are some physical exercises that focus specifically on the abdomen region. In general, their isolated performance is not able to promote the reduction of fat or waist circumference .

Some people believe that the abdominals are effective in reducing localized fats due to the burning sensation during activity.

But the truth is that this burning sensation is caused by muscle work.

However, strengthening and definition can be combined with intensity training. Together, they improve the support of the abdomen, strengthen the lower back and intensify the muscular work of the whole body.

Some exercises focused on the belly include:

Basic abdominal

It is the simplest way to perform abdominal exercise. Lying on your back and with your legs slightly bent, the person should lift partially or totally towards the knees.

The ideal is to perform between 3 and 4 sets of up to 15 repetitions.

As the exercise is performed more easily, reaching the maximum number of repetitions without great effort, weights can be added to the shoulders or the mode can be changed.

Abdominal below

The region below the navel is the most worked on in this exercise, which can be called leg lifting or abdominal below.

Lying on the floor or mat, the person should keep their legs straight. Without removing the lumbar spine from the floor, the legs must be raised until the body forms a 90-degree angle.

When lowering the legs, it is necessary to perform the movement more slowly, as this causes the musculature to be mobilized with more intensity and to avoid the movement facilitated by the impulse.

Abdominal bike

With your back resting on the floor, you should raise your legs at a 90-degree angle and perform pedal movements, as if you were on a bicycle.

Exercise mobilizes the muscles of the abdominal region, working strength and balance. Generally, 3 sets of 1 minute each are performed.

Abdominal pocketknife

Initially, with the person lying on his stomach, the arms and legs should be stretched.

Muscle contraction should be focused on the abdominal region, using force to lift the trunk and legs at the same time, forming a “V” angle.

After elevating the limbs and trunk, the position must be maintained for up to 20 seconds and slowly returned to the resting state.

You can also switch the mode of realization. Instead of staying in the “V” position, the person can repeat the movement for up to 20 times. The rest time is then followed.

In this case, there are between 5 and 8 sets, with 20 repetitions each.

Oblique abdominal

Lying on your back to the floor, the person should raise their legs at a 90-degree angle and place their hands behind their heads.

The trunk lifting movement must also twist. That is, the right elbow should go up towards the left knee, after returning to the initial position, the left elbow goes towards the right knee.

About 3 sets of 15 to 30 repetitions are indicated, with intervals of 20 seconds for rest.

Only when both elbows go up to the knee does a repetition count.

Sit-up with leg elevation on the ball

Lie with your back on the floor, as if you were going to do a traditional sit-up. Take your hands behind your ears and lift your head off the floor, maintaining strength in your abdominal area (never your neck).

With a ball positioned at your feet, secure it between your knees or feet and lift your legs. Perform the normal abdominal movement, raising your head to the knees and return. Do 3 sets of 20 reps.

Classic isometric board

Face down, with the body parallel to the ground, the person should support the tip of the feet, the elbows and the hands on the floor (the elbow should form a 90 degree angle).

On average, it is recommended to keep the body suspended for up to 3 minutes or as long as it is bearable. After resting for 15 seconds, the exercise should be repeated, doing between 5 and 8 lifts.

Board with raised arm

The traditional plank position should be performed, with arms and legs aligned, the body resting on the forearms and the torso erect. Caring for your lower back is important, as you must concentrate your strength on your abdominal area.

After establishing the balance of the body, let go of one arm and bring it forward, keeping the arm stretched at the height of the head. Hold the position for 5 to 10 seconds and return the support. Repeat with the other arm and rest. Do 5 sets.

Front board with leg elevation

In the plank position, lift one foot off the ground and hold it up for 5 to 10 seconds. You don’t need to take your foot off the floor too much, as this can even disrupt your balance.

The idea is to concentrate the strength on the abdomen and make the whole body maintain stability. After returning with your foot to the starting position, repeat the process with the other foot and then rest for 20 seconds. You can do 5 sets.

Front plate with torso rotation

In the plank position, rotate your hips to raise your arm. The movement should be done by concentrating the force on the waist and belly, preventing the arm from being lifted with the help of the impulse.

When you rotate your torso, your head should follow the movement, as if you were going to look up. Keep your arm straight, pointing upwards, for 10 seconds and return to the plank position. Repeat the movement with the other side and rest for 20 seconds.

You can do 5 repetitions.

Side board with leg lift

On the side board you must lie on your side (on your arm) and keep your body well aligned (straight). The lower weight is supported on the ankles and the upper weight must be supported on the arm.

The elbow is in a 90-degree position and the strength is concentrated in the musculature of the belly. The hand that is not supported should be positioned on the hip and the leg that is not supported should be raised to the height of the head, more or less.

Hold the position for 10 seconds and lower your feet, touching your ankle on the floor again. Repeat the exercise with the other side and rest for 20 seconds. You can do up to 10 sets on each side.

Abdominal plank with ball

Position your ankles on the ball, making sure your feet are at least halfway up. The arms should be supported on the floor, slightly flexed, so as not to force the joints.

When you find stability in your body, pull your legs, bringing the ball towards your torso. Keep your spine well aligned, avoiding bending or straining your lower back.

When your thighs and spine form a 90-degree angle (approximately when your feet are close to the butt), return the ball to the starting position. Do between 12 and 15 repetitions.

Dog looking up

Exercise works a lot with breathing, stretching and posture, along with flexibility and strength. Initially, lie on your stomach with your feet slightly apart.

Place your hands next to your chest, flexing your elbows and placing them very close or against the rib cage (your palms should be fully open, resting on the floor).

Raise the chest and keep the strength concentrated in the belly and arms. When lifting your torso, look up and keep your spine well aligned, always taking care of your breathing. The upper art of the feet should be pressed against the floor until you are able to lift your thighs or pelvis off the ground. Hold the position for 10 seconds and carefully return the change to the floor.

Mountaineer or climber

Support your hands in parallel on the floor. Keep your palms open on the floor and your elbows slightly bent. Assume the plank position, with the body well aligned, supported on the tip of the feet.

Bring your left knee towards your head, as if you are climbing a wall. Without touching your left foot on the floor, return your knee to the starting position and repeat the movement with your right knee. Do 3 sets with 15 repetitions of each leg.

Squat

The squat helps mainly in the muscular strengthening of the thighs, being one of the most complete exercises for the legs. However, its realization is, in general, more complex and requires a large energy investment, therefore, it assists in conditioning and caloric expenditure.

You can do squats either in free mode (without apparatus and without weight), with ball, with free bar or in machine.

All of them must be performed with the spine well aligned, so that it is not forced incorrectly. In addition, it is necessary to take care of the knees, so that they are not harmed.

With your feet parallel and well aligned, you should lower your hips to form a 90-degree angle. Without bending the spine, one must rise again. The sets vary according to weight and modality, but 3 sets of 10 repetitions can be done.

If you are going to do a free and weightless squat, your hands can be kept crossed on your chest.

To do the exercise on the ball, the knees must be positioned well aligned and, standing up, place the ball at the level of the lower back. The idea is to give more support to the column.

Hip lift

In addition to working the musculature of the abdomen, the elevation of the hip strengthens the muscles of the thighs and glutes. To perform the movement you must lie down with your back on the floor and your knees bent.

With your arm parallel to your torso and your feet slightly apart. Breathing is always very important during exercise, so remember to perform the movement during exhalation (when breathing out).

Gradually remove your hips from the floor, making a gradual movement. That is, start at the pelvis and go up the entire spine until it forms a straight line. Keep the abdomen and buttocks contracted, maintaining the position for 15 or 20 seconds.

Return to the position slowly, supporting the spine on the floor. Do 3 sets of 12 reps. Over time, you can add weight to the exercise by placing dumbbells on your hips.

Burpee

The burpee’s movement needs a little more advanced conditioning, as the physical demand is more intense. Exercise works with both muscle strengthening and high-impact aerobics.

To do this, stand with your arms loose and your feet parallel (keep your feet side by side, well aligned to avoid knee injuries). Squat down until your hands touch the floor and squat.

When touching the ground, your feet should be thrown back and your body will be in a plank position (as if you were going to do a push-up). Then perform a push-up and return your legs to the squatting position and get up without the help or support of your hands.

When raising the trunk, raise your hands and finish the movement with a jump (or taking your feet off the ground as much as possible).

The exercise should be done with the least amount of interruptions and, preferably, in an accelerated manner. Initially, you can do each series of burpee isolated, until you understand the movement well. Then, 8 sets are indicated with up to 5 repetitions each.

Feeding in belly reduction

In addition to physical exercise, it is necessary to maintain healthy lifestyle habits, including food options.

Visceral and subcutaneous fats are usually directly related to food and can be reduced by adopting dietary improvements.

Choosing natural, non-industrialized products (due to the high sodium and preservatives value) and including more fruits and vegetables makes the results of the exercises to be optimized.

It is ideal to consult a nutritionist and request a specific diet plan, as the adoption of high impact activities can lead to changes in the perception of hunger, as well as requiring adaptations in the intake of nutrients.

However, some general suggestions include consuming complex carbohydrates before activities and increasing lean protein intake at meals.

This is because complex carbohydrates, also called good carbohydrates, provide energy to the body gradually, prevent sudden changes in blood glucose and ensure more willingness to perform and maintain the frequency of physical activity.

Proteins participate in the construction and maintenance of muscle fibers. The higher the percentage of muscles in the body, the greater the energy expenditure due to the more accelerated metabolism.

In general, muscles demand greater caloric (energy) expenditure to be maintained than fats. So, naturally, the body burns more calories when there is more lean mass making up the body’s structure.

This acceleration promotes the organism to reduce the layers of fat and, consequently, the belly will decrease. Some good eating practices may involve:

  • Reduce sweets and refined sugar;
  • Consume good fats and reduce frying;
  • Eat fruits and vegetables with peel and seeds (because of the fibers);
  • Include lean proteins in meals;
  • Prefer natural and non-processed foods;
  • Avoid alcoholic beverages;
  • Control sodium consumption (in addition to interfering with pressure, sodium helps in fluid retention);
  • Regulate the intestine;
  • Avoid gaining and losing weight constantly (the skin can become more flaccid, with cellulite and accumulate fats that are difficult to eliminate).

In addition, maintaining the correct hydration is also ideal. Drinking at least 2 liters of water a day helps in the proper functioning of the intestine and in various organic activities.

Even though diet and exercise alone are not always completely effective in eliminating localized fat, the adoption of these changes promotes more health and disposition.

With regard to visceral fat, studies show that there are major interferences between the concentration of internal fat in the abdominal region and poor diet.

Common questions

Abdominal eliminates the belly?

No. Abdominal exercises help to strengthen and define abdominal muscles. But this activity alone does not promote an effective reduction of fat, be it visceral or localized.

To be effective, exercises must be combined with aerobic activities, especially of high impact.

Shaping belt reduces the belly?

The straps, in general, will compress the abdominal region and disguise the concentration of fat, especially the localized. However, only the belt does not promote the reduction of adipose tissue .

There are two factors that can change the abdominal circumference with the use of the brace, which are the loss of fluids and the compression of the body.

The intense heat in the waist region, due to the muffling, causes the body to lose fluids and, therefore, presents reduced measures. However, it is not effectively a weight loss.

The intense compression of the region, on the other hand, can change the thickness of the waist. Women who wore very tight straps for long periods had more refined waists.

However, the practice is not recommended, as it can lead to health risks, impairing blood supply, breathing and even compressing the organs.

Is localized fat more difficult to eliminate?

In general, yes. The difficulty will depend on the genetic conditions and lifestyle of each person. But the trend is that more efforts are needed to lose measurements of subcutaneous fat.

In comparison to visceral fat, localized fat tends to be more laborious to be reduced.

Often, due to genetics, exercise and food are not enough. This causes people to resort to aesthetic and surgical treatments to lose measurements. However, only localized fat can be treated by aesthetic means.

Abdominal eliminates localized fat?

No. Fat tissues are used by the body only in intense activity. That is, the force required by the muscle contraction of abdominal exercise is not able to burn localized fat.

But doing sit-ups helps in strengthening the muscles, can improve posture, stabilize the trunk and even prevent back pain.

Are aesthetic treatments suitable for everyone?

Treatments are ideal for those who are at the right weight, but have fat concentrations that are difficult to eliminate. Therefore, treatments do not eliminate visceral fat, nor should they be performed for weight loss.


More than an aesthetic discomfort, fats can be harmful to the body, bringing health risks.

Therefore, adjusting life habits, adopting a balanced diet and exercise can be effective in reducing the belly, giving a more athletic, defined and healthy body.

Activities should always be accompanied and guided by a physical education professional in order to provide more pleasure, safety and physical and biological results.

All activities must aim at the practitioner’s particular conditions, respecting their goals, desires and limitations.

Recent studies point out that it is not enough to be at the right weight, but to observe the concentrations of fat and eating habits.

On our blog you will find more tips for a balanced life!

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