Are there any exercises I should perform or avoid in order to minimize visceral fat bulge in upper abdomen? 9 years post op

Thank you for your question regarding exercise recommendations to address upper abdominal bulge caused by visceral fat. You’re absolutely right in seeking clarity, as visceral fat responds differently to exercise compared to subcutaneous fat. Since this type of fat is stored deeper around internal organs, it’s less responsive to direct abdominal exercises and instead responds better to full-body, fat-reducing strategies.

Here’s what I recommend for minimizing visceral fat in your upper abdomen:

Prioritize Cardio and Full-Body Workouts: Since visceral fat reduction depends on overall fat loss, focus on exercises like brisk walking, cycling, or swimming, which target body fat as a whole. High-intensity interval training (HIIT) is also effective for visceral fat reduction, as it increases your metabolic rate and can help reduce abdominal fat over time.

Strength Training for Muscle Tone: Adding resistance training for major muscle groups (like your legs, back, and arms) can boost your metabolism and support overall fat loss. However, abdominal exercises should be minimal as they won’t specifically reduce visceral fat.

Avoid Intense Core Strain: Heavy abdominal exercises—like crunches, sit-ups, or weighted core movements—won’t directly impact visceral fat and can even increase strain on your upper abdomen, which may contribute to discomfort or the appearance of bulging. Light core strengthening (like planks) is fine, but the key here is to avoid overworking this area.

Diet and Lifestyle Support: To further manage visceral fat, consider a diet low in processed sugars and refined carbs, as well as intermittent fasting if it fits your lifestyle, as both have shown promise in helping with visceral fat reduction.

Thank you for your follow-up question, and I hope this provides guidance toward achieving your goals.

Sincerely,
Dr. Katzen

Dear Herniamomma,
in order to reduce visceral fat you need to lose weight as there are no exercises specific for visceral fat.
Daniel Barrett, MDCertified, American Board of Plastic SurgeryMember, American Society of Plastic SurgeryMember, American Society of Aesthetic Plastic Surgery

Hi. Visceral fat is difficult to lose, and it can certainly limit the ability to have the best result from tummy tuck surgery. My best advice is to meet with a nutritionist who specializes in this, and then you can get a game plan of how to tackle this troublesome area. Best of luck!

Visceral fat occurs because the weakness of the fascia and wide spreading of the muscles in the upper part of the abdomen. Increasing your abdominal tone may make the bulging actually worse. The correction would be to reinforce this area using an abdominoplasty. Sutures are used to reinforce the upper portion of the fascia.

Best Wishes,

Gary Horndeski, M.D.

Exercise will not hurt that area. You might consider noninvasive EMSculpt treatment for treating some visceral fat and tightening the muscle. If desired, the tuck could be redone and tighten the muscle all the way up to your sternum.

Visceral fat is the fat behind the muscle wall that surrounds the organs. If you are having difficulty addressing weight loss in this area you may benefit from meeting with a nutritionist to help you meal plan. We offer a weight loss program at my office to help patients to shed excess pounds and maintain a healthy lifestyle.

The shape of your abdomen is not due to having strong or weak abdominal muscles so I don’t think exercise is going to have much impact.
Muscle tightening during a full tummy tuck is very effective on the lower abdomen.
It tends to not bulge in the presence of excess visceral fat.
Individuals were barrel chested will also have an upper abdomen that is inherently in a forward position in comparison to the pubic bone.
On individuals who are barrel chested and have significant excess visceral fat, it is sometimes an advantages to be less aggressive with muscle tightening of the lower abdomen to create the appearance of the upper abdomen not bulging as a final result.
I suggest working on weight loss and taking serial pictures at different weight intervals to get a good understanding of the impact of weight loss in regards to the appearance of your abdomen.
You know exactly what weight you need to maintain to get the look you want.
If successful weight loss does not improve your outcome then it becomes more likely that a tummy tuck revision might be indicated.
I think weight loss should do the trick.
Perhaps easier said than done.
It’s important for plastic surgeons to do quality assessment during in person consultations and have a thorough discussion about the impact of excess visceral fat on individuals who have this condition.
Best,
Mats Hagstrom MD