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

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.