Where does abdominal fat come from?

Abdominal fat (also known as visceral fat) does not necessarily have to be visible. It is first deposited around the organs in the abdomen before the abdomen also grows outwards. Whether fat deposits occur on the abdomen also depends on the type. However, they can be promoted by various causes:

• a diet high in carbohydrates in combination with a lack of amino acids
• High cortisol levels (caused by stress, lack of exercise, overproduction or even disease treatment with cortisone therapy)

Of course, an increased energy intake (through food, sugary drinks, alcohol, etc.) can also be the cause of excess belly fat, but it can just as easily be deposited on the buttocks and thighs.

Why is losing weight around the belly so important?

Excess belly fat, even in slim people, is unfortunately not entirely harmless. It releases numerous different messenger substances into the blood. It is believed that the increased release of these substances increases blood pressure and the risk of cancer, cardiovascular diseases, type 2 diabetes and vascular diseases such as thrombosis or embolisms, as well as asthma and Alzheimer's disease.

What can you do about belly fat?

The good news first: thanks to its metabolic activity, abdominal fat can be reduced relatively quickly. Although it is only possible to lose weight on the stomach to a limited extent, belly fat usually disappears first, unlike love handles on the bottom and legs. Of course, regular exercise and sport is the main way to achieve this. Try to take the stairs more often instead of the elevator or go for a walk. Light sports such as swimming or aqua aerobics, cycling or Nordic walking stimulate the metabolism. A healthy and balanced diet also helps to lose weight around the stomach. High-fiber foods keep you full for longer and slow down the rise in blood sugar levels. If you also do effective abdominal exercises, you will soon enjoy a smaller abdominal circumference.

These exercises train the abdominal muscles:

Torso bend with leg scissors

• Starting position: Lie on your back and clasp your hands behind your head.
• This is how it works: Tense your stomach so that your back is in contact with the floor. Stretch your right leg upwards and your left leg diagonally forwards. Raise your torso so that your shoulders do not touch the floor. Now raise and lower your legs alternately - without putting them down.
• That's what it does: Slimming on the stomach, tightens the stomach and legs.
• Repetitions: 5-10x per side.

Warm-up to prepare

• Starting position: Stand hip-width apart, feet and knees parallel.
• This is how it works: Balance your body on your right leg. Pull your left leg up and bring your right arm to your knee. Then pull your right leg up and bring your left arm to your knee - always alternating.
• That does the trick: Less suitable for losing weight on the stomach, but gets the circulation going.
• Repetitions: 10 times per side.

Arm support with external leg rotation

• Starting position: Get into the push-up position. Your hands are under your shoulders and your stomach is tensed.
• This is how it works: First pull your right knee towards your right forearm. Hold briefly, then lower your leg back down and inhale. Then pull your left knee towards your left forearm - always alternating. Always take your whole body with you. Tip: if your wrists hurt, clench your hands into fists.
• What's the point: This will train your lateral abdominal muscles and core. The nice side effect is the workout for your arms.
• Repetitions: 10x per side.

Side plank hip raise

• Starting position: Lie flat on your right side.
• This is how it works: Support yourself on your forearm. Make sure that your shoulder and elbow form a line. Now lift your hips without moving them backwards. Place your upper leg in front of your lower leg to stabilize it. Now stretch out your upper arm. Stay in this position for at least 10 seconds and then switch sides. You will improve over time.
• That's how it works: The whole body is tensed and thus strengthened. Especially the waist.
• Repetitions: 2x per side, hold for as long as possible.

Leg stretches for the lower abdomen

• Starting position: Sit down and lean backwards. Support yourself on the floor with your forearms.
• This is how it works: Raise and bend your legs. The lower back is curled up. Now stretch your legs forwards alternately - without putting them down.
• What it does: Slimming the lower abdomen while still training the thighs and bottom.
• Repetitions: 10 times per side. Increase over time.

Abdominal cycling for lateral muscles

• Starting position: Lie on your back and place your hands loosely on the back of your head.
• This is how it works: Raise your legs, alternating knees and elbows diagonally together. Extend the "inactive" leg straight forward.
• What it does: Slimming on the stomach, trains the lateral and straight abdominal muscles.
• Repetitions: 5-10x per side.

Star exercise - the simple version

• Starting position: Lie on your back and place your left hand on the back of your head.
• This is how it works: Stretch your right arm and right leg outwards. Bend your left leg. Raise your torso and pull your hand and foot upwards in parallel. Hold this position for approx. 20 seconds. Work from the abdomen without momentum. Switch sides after 5 repetitions. Advanced users stretch out the bent leg and place it on the floor.
• What it does: Slimming on the stomach, shapes the stomach and waist.
• Repetitions: 2-3 sets of 5 repetitions per side.