With the advent of junk foods in our societies, healthy foods are being replaced. Due to this reason deposition of a compound called cholesterol gives rise to fat tissues in our bodies.

It is often thought that low amounts of food intake might help in the reduction of fat contents in our body. However, it is not true. Fat deposition in our bodies can take place as a result of many reasons. There are different types of fats in our body. It is thought that fat is our body is not required. However this presumption is not always true. The proper amount of fats in the right quantity is required for our bodies to produce sufficient energy during times of need. Fat enables and fastens our metabolic activities.

Visceral fat is a type of body fat that is stored within the abdominal cavity, surrounding a person’s internal organs. Unlike subcutaneous fat, which is located just beneath the skin, visceral fat is located deep inside the abdomen and is associated with an increased risk of several serious health problems,

Possible Serious Problems for Deep Fat in Abdominal Area:

Cardiovascular Disease: High levels of visceral fat have been associated with an increased risk of heart disease, stroke, and high blood pressure.

Type 2 Diabetes: Visceral fat produces hormones and cytokines that can increase insulin resistance, leading to an increased risk of type 2 diabetes.

Cancer: Research has suggested that high levels of visceral fat may increase the risk of certain types of cancer, such as breast, colon, and endometrial cancer.

Metabolic Syndrome: Visceral fat is often a component of metabolic syndrome, a condition that increases the risk of heart disease, stroke, and type 2 diabetes.

Inflammation: Visceral fat produces inflammation-causing substances that can contribute to the development of a number of chronic health conditions.

Liver Disease: High levels of visceral fat can lead to fatty liver disease, a condition in which excess fat accumulates in the liver and interferes with its normal functions.

To reduce the amount of visceral fat, it is important to maintain a healthy diet and regular physical activity. Additionally, stress management and getting enough sleep can also help to reduce levels of this harmful fat. Overall, reducing the amount of visceral fat is important for improving overall health and reducing the risk of several serious health problems.

9 Best Exercises to Burn and Reduce Visceral Fat:

However, there can be different types of activities and exercises that one can do to get rid of visceral fat from their body. A list of exercises is given below,

1. Rowing:

Rowing can be the best exercise when it comes to strengthening the upper hand and thigh muscles. It not only helps you get rid of your visceral fat accumulation in the body but also times the body to a greater extent. It strengthens your spine. Rowing at home can help in abs formation very easily. It is found out that an effective workout can help in the release of a hormone called endorphins. It helps you lighten your mood and increases the quality of your sleep. Rowing exercise is a good way of maintaining the proper cardio to maintain a steady heart rate and a normal breathing activity. This set of exercises needs to be done at least 10 times a day for best results. Overdoing of this exercise is strictly not advised.

How to Do The Rowing Exercise:

  • Stand straight up
  • Widen your leg and point out your feet
  • Hold the oars
  • Maintain a tough grip
  • As you pull the oar, try sitting down with the pressure of your body towards the back
  • Breathe out as you stand up relaxing the muscles.
  • Repeat at least 10 times

2. Reverse Lunge:

While a basic lunge is pretty basic, a reverse lunge is pretty basic too. A reverse lunge should be exercised by everyone who practices a basic lunge. It helps in shaping our butt and upper thighs and also helps in the removal of the visceral fat muscles in the upper thighs. It increases the muscle and core strength of your body. It helps in the improvement of the lower body more than the upper one. If you have a seating job then reverse lunges are a must for you. It helps your back and thigh muscles gain back their strength. This reverse lunge exercise has to be practiced at least for 15 to 30 sets for the best results.

How to Do a Reverse Lunge:

  • Stand straight
  • Place both your hands behind the head or on your hip
  • Take a step back with your left foot
  • Lower you back and sit like you are sitting in a chair
  • For your left leg lift up your toe with 90 degree between the leg and the floor
  • Stand back after returning to the original position
  • Repeat at least 15 to 30 times with alternative legs.

3. Two-Handed Kettle Ball Swing:

This exercise is known to increase power and strength in our body. It can be performed using both our hands. It has the same effects as running, jogging and swimming does to your body. It increases the strength f your muscles to a greater extent. It not only builds power and strength to your lower body but also helps in building biceps in your hands. If proper kettle ball swings are performed in the right way with short breaks, it can increase your muscular endurance. It takes some time but nothing is unachievable. This two-handed kettle swing exercise needs to be performed for at least 50 sets for basic learners. A master of this exercise can excel to up to 500 sets in a go.

How to Do a Double Handed Kettle Ball Swing:

  • Stand up straight
  • There must a gap between your legs
  • Put your hand forward and hold a kettle ball
  • Half sit and try to swing to the ball from the upper position to the back taking it between your legs
  • Come back to the original position
  • Repeat at least 50 times

Read: Exercises to Reduce Abdominal Fat

4. Super Circuit Barbell:

This is a suitable circuit workout for the visceral fat reduction process; choose a weight which you can handle with proper technique. In this circuit program deadlift, squats, overhead push and press, bent over rows these types of exercises you need to follow alternate based. Follow 10 repetitions for each and do 3 sets for this circuit program. It helps to maintain balance in the visceral reduced-fat program.

5. Aerobic Exercises:

If we faced issuing visceral fat problems in our body then we need to take care of proper exercises and need to follow a proper diet too. Aerobic exercises are the best way to reduce fat from body when we consume more sweating in aerobics workouts then we reduce some amount of visceral fat also. Aerobic helps to pump the heart, lungs and overall maintain cholesterol level. In this workout routine you can include step aerobics or yoga too. Aerobic helps to provide more oxygen in the body. Add these aerobics in your exercise routine to focus on visceral fat reduction.

  • Biking: Biking is the best way to reduce visceral fat in low time but for this, we need to maintain regular biking in the morning or evening. Biking helps our body to burn more calories, when we biking 5 times in whole week then we surely burn calories like 1500 cal. This one exercise burn Fat including belly fat too. When you will get more time than do biking little long miles, if you are a beginner then go for biking in short miles distance. This one is better for workouts to reduce visceral fat.
  • Running: As per research, when we work out like aerobics or cycling etc. type exercises it helps to reduce tissues of fat. When we focus on visceral fat than running is the too best option that you can include in your workout routine. In daily early morning try to go for beach side or in garden to perform running properly, if you are a beginner then it will take two to three days to give your best performance. It helps for sound sleep too, visceral fat will surely reduce as fast as. Running gives an effect on hidden fat in your abdomen too. Follow this routine with a proper diet.
  • Swimming Session: The Swimming sessions twice in a week can help you in the matters of weight reduction. It burns more than 600 calories in a single session which is more than any gym equipment used. It helps in increasing the level of energy of your body. It helps in developing a stronger core and strong hands and wrists. When it comes to the lower body workout, it helps in the burning of the fat in the abdomen, legs and buttocks in a faster way.If one eats a balanced diet and exercises in a proper way with rowing then one can always stay healthy.

6. Strength Training Squat:

The squat is the best way to perform as strength training for visceral fat focus. It effects properly on overall health with leg fat too. You can perform this workout with your gym trainer with proper technique. This one is best workout and it helps to pump our heart. More sweating burn the fat tissue of your abdomen and legs too. Take a barbell or dumbbell to perform this squat workout with 20 repetitions and 3 sets. It burns calories slowly but is effective to get muscles stronger. If you are a beginner in workouts then do squats only once or twice in a week. Include this one workout for your regular cycling or other cardiovascular workouts.

7. Yoga and Pilates:

Yoga and Pilates can help to improve posture, build core strength, and reduce stress, which can in turn help to reduce levels of visceral fat.

8. Core Exercises:

Core exercises, such as planks, sit-ups, and crunches, can help to strengthen the muscles of the abdominal area, which can reduce the amount of visceral fat.

9. High-Intensity Interval Training (HIIT):

HIIT involves short bursts of intense exercise followed by periods of rest. This type of exercise can be particularly effective for reducing visceral fat.

10. Here are Some Additional Exercises that can Help Reduce Visceral Fat:

  • Burpees: Burpees are a full-body exercise that can help to improve cardiovascular endurance and reduce body fat.
  • Squats: Squats are a compound exercise that works several muscle groups, including the legs, hips, and core, to help build strength and reduce body fat.
  • Push-ups: Push-ups are a classic bodyweight exercise that can help to strengthen the upper body and core, while also burning calories.
  • Lunges: Lunges are a great exercise for targeting the legs and glutes, which can help to reduce overall body fat, including visceral fat.
  • Mountain climbers: Mountain climbers are a high-intensity cardio exercise that can help to improve cardiovascular endurance and reduce body fat.
  • Jumping jacks: Jumping jacks are a simple and effective cardio exercise that can help to improve cardiovascular endurance and reduce body fat.
  • Plank jacks: Plank jacks are a variation of jumping jacks that target the core and help to improve stability and balance.

Incorporating a combination of these exercises into your routine can help to improve overall fitness and reduce levels of visceral fat. As with any exercise program, it is important to talk to your doctor before starting and to listen to your body to avoid injury.


About Sandeep

With a decade of experience as a content creator at Stylesatlife, sandeep brings a wealth of expertise to lifestyle writing. His articles, on fashion, beauty, wellness, and travel, reflect a passion for delivering engaging and informative content. Sandeep unique blend of creativity and meticulous research establishes him as a trusted voice in the dynamic world of lifestyle journalism.