La Derecha Diario The best exercises to reduce abdominal fat in just 16 weeks
A study showed that with just two weekly strength training routines, it is possible to reduce belly fat
As the years go by, losing weight—and especially eliminating abdominal fat—becomes a greater challenge. Although maintaining a balanced diet and engaging in physical activity are essential pillars, it often seems impossible to achieve visible changes in the abdominal area. However, science provides an encouraging fact: extreme routines aren't necessary to see results.
Specialists distinguish two main types of abdominal fat. On one hand, subcutaneous fat, which is located under the skin and is the most visible; on the other, visceral fat, which surrounds vital organs such as the liver and pancreas, and is associated with serious health problems like type 2 diabetes, hypertension, metabolic syndrome, and cardiovascular diseases. The first can be uncomfortable from an aesthetic perspective, but the second is the one that raises the most concern in medical terms.
According to Dr. Isabel Viña Bas, the most effective strategy to target both is strength training. According to a study cited by the specialist on her social media, "just two strength training routines per week for 16 weeks significantly reduced the percentage of abdominal fat." Additionally, these activities improved insulin sensitivity by 46%, a key factor in preventing obesity and type 2 diabetes.
A simple and effective routine for stubborn abdominal fat
Dr. Viña's proposal consists of training twice a week, with one-hour sessions. Each day includes a brief warm-up, a main strength exercise routine, and a final cool-down.
- Day 1: Barbell squats, bench press, barbell row, triceps dips, and abdominals (crunches or plank).
- Day 2: Deadlift, military press, pull-ups or lat pulldown, biceps curl, and calf raises.
Each exercise is performed in 3 to 4 sets with between 5 and 10 repetitions, depending on the intensity. The key is consistency: two days a week for four months can make a difference.
The impact of strength training goes beyond aesthetics. Specialists at Clínica Universidad de Navarra point out that one of the problems associated with abdominal fat is hyperinsulinism, the excessive production of insulin by the pancreas. This condition promotes fat accumulation, causes recurrent hypoglycemia, and, in severe cases, can lead to type 2 diabetes or neurological damage.
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