Many people exercise with the primary goal of achieving a slim and flat waist, hoping that belly fat will disappear while the chest remains full and toned. In reality, there is still no scientific evidence to prove that any specific exercise can target fat loss in certain areas of your body. According to the Rush University Medical Center, the best way to reduce belly fat is by maintaining a balanced diet and incorporating supplementary exercises to reduce fat throughout the entire body.
1. Types of belly fat on the body
For many people, the belly is where excess fat is concentrated, it often accumulates in 2 areas: under the skin (subcutaneous belly fat) and the abdominal muscles (visceral fat). Subcutaneous fat may only affect the appearance, but visceral fat surrounding the abdominal organs poses many potential health risks.
If you want to reduce belly fat systematically and effectively, you will first need to measure your belly fat ratio and then plan a suitable exercise plan. Reducing belly fat through exercise is not easy, requiring a lot of perseverance. One of the obstacles is that it is very difficult for you to focus on reducing fat in a certain part. Reducing belly fat will only be highly effective if you combine a healthy diet with reasonably distributed full-body exercises.
SEE MORE: Effective belly fat reduction diet
2. Do push-ups reduce belly fat?
When performed correctly, push-ups target muscles in the shoulders, chest, and arms (specifically the pectorals, deltoids, and triceps). To a lesser extent, other muscles in the chest and abdomen are also engaged during push-ups, including the erector spinae (spinal muscles), rotator cuff, serratus anterior, and rectus abdominis.
Because push-ups mainly focus on upper body muscles, they have relatively little direct effect on the abdominal area. Push-ups can help reduce belly fat only when the number of calories burned during the workout is sufficient to promote fat loss and muscle gain in the abdominal region.
To achieve this, push-ups need to be performed with high intensity and speed, which makes them similar to aerobic exercises that help burn calories and expend energy. This way, push-ups can increase abdominal muscle growth and aid in belly fat reduction.
While push-ups help build upper body muscle, adding additional strengthening exercises like bicep curls and lower body exercises (lunges and squats) will help develop the major muscle groups and boost metabolism, increasing energy expenditure. Additionally, engaging in aerobic exercises daily for 60-90 minutes, such as brisk walking, running, swimming, or cycling, combined with a healthy diet, will burn calories and significantly reduce overall body fat, including belly fat.
3. Suggested exercises to support push-ups to reduce belly fat
Sit-ups are a very effective supplementary exercise in reducing belly fat. You can combine them with push-ups to perform a series of exercises to reduce fat all over the body.
Instructions for basic sit-ups
• Lie on the floor. Place your feet shoulder-width apart, knees bent and feet firmly on the floor. Clasp your hands loosely behind your head.
• Tighten your abdominal muscles, secure your buttocks and feet, and bend your body to lift your body off the floor.
• Continue to lift your body until your stomach almost touches your knees.
• Pause for a moment and then return your body to the starting position on the floor.
Note: When doing this exercise, you need to avoid pulling your head hard to pull your body up to sit up. During the movement, you should maintain a distance between your chin and chest. In addition, avoid using momentum to push your chest off the floor. The sign to recognize that you are using momentum is when you see your feet being lifted off the floor.
While crunches are a specific exercise that strengthens the abdominal muscles, other complementary exercises target the abdominal muscles as well as other muscles in the body.
3.1. Abdominal Crunch
This is a basic and easier abdominal exercise compared to traditional sit-ups. To perform the Abdominal Crunch, you should:
• Lie on your back with your feet on the floor and your knees bent. Relax your hands behind your head.
• Slowly curl your shoulders and lift your head off the floor by about 30 degrees. Hold for one second, then lower back down.
• Start with 2 sets (8 reps per set) and gradually increase to 12 reps per set.
3.2. Abdominal Plank
Abdominal Plank is a static exercise that requires you to use force to tighten your abdominal muscles. To perform this exercise, you should:
• Lie on the floor in a prone position (with your stomach pulled in).
• Raise your body into a Plank position by placing your weight on your elbows and toes.
Your body should be completely straight in a straight line from your heels to the top of your head.
3.3. V-Sit
V-sit is an abdominal exercise that works many abdominal muscles while challenging your body's ability to maintain balance. To perform the V-sit, you should:
• Sit with your back straight on the floor with your legs extended in front of you.
• Tighten your abs, lift your legs off the floor so that your body gradually forms a V shape.
• When you feel balanced, raise your arms and extend them out in front of you so that they are past your knees.
• Hold the position for a few seconds, then release and repeat.
3.4. Pelvic Tilts
Pelvic Tilts are a great exercise for those who have difficulty with Plank or sit-ups. It also helps to slim the waistline and effectively corrects lower back issues. To perform the Pelvic tilts:
• Lie on your back with your feet on the floor and your knees bent. Place your hands on the floor beside your body or on your stomach.
• Next, lift your hips so that your upper back presses against the floor and your glutes lift off the floor.
• Hold the position for a few seconds, then release and repeat the movement.
So, to answer the question of whether push-ups reduce belly fat, the answer is yes, provided you combine them with a healthy diet, control your calorie intake, and incorporate supplementary exercises (like the ones above) to strengthen the abdominal muscles, reduce fat, and burn belly fat in a systematic and effective way.
If your abdominal fat is thick, it will take more patience before seeing clear results from your workout. But in general, push-ups and other fitness exercises are beneficial for your body and well worth the effort. Sooner or later, you will achieve the body you desire with consistent effort.
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References: Livestrong, Verywellfit
