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The 5 best exercises to zap belly fat fast – and no it’s not all about agonising sit ups
Watch PT Will Duru demonstrate his fat-busting workout in the video above, and get his top tips to stay consistent and see results
IF you long for a trimmer tummy and even dare to dream of a six-pack, listen up!
There's no denying the pursuit of a washboard stomach isn't an easy one - but, with the right focus and consistency that dream could be your summer holiday reality.
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Aesthetic concerns aside, excess belly fat can leave you with serious health issues, not least heart disease, cancer and type 2 diabetes.
But another example is back pain, which London-based says is commonly caused by weak core muscles.
A lack of abdominal strength can also lead to poor posture, most commonly a rounded upper back.
So, where to begin if you do want to trim down that pesky layer of fat around your middle?
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To blast that belly fat, you need a three-pronged approach, Will tells Sun Health - diet and cardio to target belly fat, and exercises to sculpt the abs.
What you eat can be just as important as your workouts - if not more.
For your abdominal muscles to be visible, your body fat needs to be very low, which the PT said is achievable through calorie counting or fasting.
"Remember, abs are largely made in the kitchen, so reducing your weekly pint by one can bring you closer to achieving those abs," Will tells Sun Health.
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"Diet is probably more important than training when it comes to reducing body fat, but training is also important for maintaining a healthy lifestyle and bone density."
If you're looking to lose some body fat, Will suggests trying some "steady-state cardio", which includes cycling, incline walking on the treadmill, walking and swimming, a few times a week.
How to actually lose weight from an expert
So, with your diet and cardio needs taken care of, here Will shares five abs exercises that can help you sculpt the muscles underneath - and you can do them all from the (relative) comfort of a mat at home.
"Your breathing plays a crucial role in effectively training your abs and maximising muscle contraction," Will tells Sun Health.
"Exhale when you contract your muscles and inhale when you release.
"This technique helps enhance the intensity of the workout and supports better engagement of the ab muscles."
He recommends resting for 30 seconds after each set, and suggests doing core exercises twice a week "because they are part of the foundations of a healthy body".
1. KNEE TUCKS
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Lie on your back and place your hands in a V shape at the bottom of your spine for support.
Lift your legs off the ground and bend them in towards your chest, before extending them out in front of you.
Do four sets of these, with 20 reps in each.
2. PLANK SIDE-TO-SIDE TWIST
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Get into a plank position, resting on your forearms with your body in a straight line.
Twist from one side to the other, dipping your hips.
Do four sets of 20 reps.
3. MOUNTAIN CLIMBERS
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Start in a plank position, weight resting on your palms and making sure your bum isn't sticking up.
Alternate bringing one knee into your chest and back out again.
You can do these slowly with control, or speed up to a 'running' pace.
Do four sets, 40 seconds each.
4. TOE TOUCHES
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Lie on your back and extend your legs at a 45 degree angle in front of you.
Extend you arms towards your toes and curl your torso off the floor, engaging your core to do this.
Repeat the movement 20 times. Do four sets in total.
5. BUTTERFLY SIT UPS
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Though 'sits up' is in the name, these aren't your bog standard sit ups.
Lie on the floor, bend your knees and place the soles of your feet together so your legs are 'butterflying' out.
Stretch your arms above your head, resting them on the floor, or out in front of your chest.
Sit all the way up, bracing your core, and bring your hands as close to your feet as possible, before curling back into the floor.
Do four sets of 10.
CONSISTENCY IS KEY
When it comes to toning any part of the body, the idea of a 'quick fix' is obviously an attractive one.
But Will warns: "There’s no timescale to get abs, it depends on the individual."
That said, it's important not to give up if you feel like you're not seeing results.
"The most significant mistake is people giving up too quickly because they’ve been training for three months and haven’t seen the changes they had in their mind," the PT warns.
In order to stay consistent, Will had the following tips.
"First, start by blocking times on your calendar for exercise and never compromise it.
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"Second, consider hiring a personal trainer or follow a personalised training plan; this will help keep you consistent.
"Third, remember that it takes time for results to show; you are improving with each workout."
How much exercise should you do and when?
There are guidelines issued by the NHS and the Government regarding how much exercise people should do each day.
People should be active daily, and avoid sitting for long periods.
The NHS recommends an adults – those aged 19 to 64 – should aim for 150 minutes of “moderate intensity activity” a week.
This works out to 21 minutes a day, or 30 minutes five days a week.
Or, they could do 75 minutes of vigorous activity per week, which could be less than 11 minutes per day or 25 minutes three days a week.
Adults should also aim to do strength exercises twice a week, at least.
Examples of moderate-intensity activities include brisk walking, water aerobics, riding a bike, dancing, doubles tennis, pushing a lawn mower, hiking or rollerblading.
Examples of vigorous activities include running, swimming, riding a bike fast or on hills, walking up the stairs, sports, like football, rugby, netball and hockey, skipping, aerobics, gymnastics or martial arts.
Things like lifting heavy weights, sprinting up hills, spin classes or circuit training are considered very vigorous.
What time should you exercise?
Getting exercise into your day, no matter what time is a good idea.
But you may want to be more selective depending on your goal.
A 2023 US study on 5,285 middle-aged adults showed exercising between 7 and 9 am was the best time if you're looking to lose weight.
Researchers found that early-bird gym goers had a lower body mass index (BMI) and waist circumference than those working out later.
A 2022 study led by Prof Paul J Arciero, Skidmore College, New York, found that the optimal time of day to get your kit on might differ according to your gender.
Prof Arciero said women wanting to lose fat around their belly and hips would do better to hit the gym in the morning, but those seeking to gain upper body strength or simply improve their mood might see more results from evening exercise.
The results were the opposite for men.
If you struggle to get to sleep, it's been found that exercise in the morning may help, but exercise in the evening may help you to stay asleep.
Exercise, generally, can improve sleep quality
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