Cycling is not just a fun activity; it’s a powerful exercise for targeting stubborn belly fat. A consistent cycling routine can help you trim your waistline while improving overall health. Dr Indramani Upadhyay, MPT (Ortho), HOD, The Center for Knee and Hip Care, Vaishali, Ghaziabad shared how cycling specifically can help benefit belly fat reduction.
Here are the benefits of cycling:
Dr Indramani highlighted that cycling is an excellent cardio exercise that helps burn a significant number of calories. “When you create a calorie deficit—burning more calories than you consume—you encourage your body to tap into fat stores for energy. Regular cycling sessions speed up this fat-burning process, including fat around the belly,” says Dr Upadhyay.
Cycling increases your metabolic rate not just during the workout but for hours afterwards. A higher metabolism helps the body burn more calories even at rest. “A faster metabolism is crucial for reducing visceral fat—the deep abdominal fat linked to health risks,” he explains.
According to Dr Indramani, while pedalling, your abdominal muscles stay engaged to maintain balance and stability, indirectly strengthening your core. Dr Upadhyay points out, “A strong core not only enhances posture but also supports better fat distribution, helping your midsection appear toned and firm over time.”
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Unlike running, cycling is gentle on the joints, making it a sustainable long-term exercise, especially for people who are overweight or have knee issues. “Sustainability is key when it comes to fat loss. Cycling offers a low-injury risk way to stay active consistently, which is critical for noticeable changes in belly fat,” says Dr Upadhyay.
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Chronic stress raises cortisol levels, which is strongly associated with fat accumulation around the abdomen. “Cycling outdoors or even on a stationary bike helps reduce stress levels, improves mood, and controls cortisol production. This hormonal balance plays a vital role in tackling stubborn belly fat,” Dr Upadhyay adds.
Expert Tip:
To maximise belly fat loss, Dr Upadhyay recommends combining cycling with strength training and a healthy diet. He advises aiming for at least 150 minutes of moderate-intensity cycling per week, gradually increasing the intensity as fitness improves.
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