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The items came quickly and in full working order. The customs charges were pretty steep and and the cost of the toy in the first place was not small.Excess abdominal fat, or belly fat, is associated with a higher risk of insulin resistance, type 2 diabetes and heart disease (

Subcutaneous fat is not directly related to metabolic risk. In moderate amounts, it will not dramatically increase your risk of disease (

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Bottom Line: There are two types of abdominal fat — subcutaneous and visceral. Visceral fat releases hormones that have been linked to disease.

However, twisting, crunching and side bending will not make your abdominal muscles visible if they are covered by a thick layer of fat.

In order to have defined abs or a six pack, you need to get rid of subcutaneous fat from your abdominal area.

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Bottom Line: Exercising your abs will help them become strong and muscular. However, you won’t be able to see them if they’re covered by subcutaneous fat.

The term “spot reduction” refers to the misconception that you can lose fat in one spot by exercising that part of your body. It’s true that spot-training exercises will make you “feel the burn” while muscles grow and strengthen. However, studies show they won’t help you get rid of belly fat.

One study followed 24 people who did ab exercises 5 days a week for 6 weeks. This training alone did not reduce subcutaneous belly fat (

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Another study tested the effects of a 27-day sit-up program. It found that neither fat cell size nor subcutaneous belly fat thickness decreased (13).

They measured subcutaneous fat before and after the program and found that participants lost fat throughout their bodies, not just in their trained arms (

One study tested whether spot reduction decreased subcutaneous arm fat. It found that exercise in a specific area of the arm reduced the fat in that area (

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Another study examined whether the location of the subcutaneous fat mattered. It compared subcutaneous fat beside working muscles to fat next to resting muscles.

Interestingly, no matter how intense the exercise, blood flow and fat breakdown were higher in subcutaneous fat that was close to active muscles (

Bottom Line: The evidence is mixed, but many studies have shown that training one area of your body will not help you burn fat in that area. Studies also show that ab exercises alone have no effect on subcutaneous belly fat.

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One reason why targeted fat loss does not work is because muscle cells cannot use the fat contained in fat cells directly.

Fat mass needs to be broken down before it can enter the bloodstream. This fat can come from anywhere in the body, and not just from the body part being exercised.

Regular, whole-body exercises will speed up your metabolism and burn calories and fat. Aerobic exercise (cardio) may also be effective at targeting visceral belly fat (

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Intensity plays a role as well. Moderate or high-intensity exercise can reduce belly fat mass, compared to low-intensity aerobic exercise or strength training (

For example, do moderate-intensity cardio for 30 minutes, five days a week, or high-intensity cardio for 20 minutes, three days a week (

The muscle changes that take place in response to exercise also promote fat loss. In other words, the more muscle mass you build, the more fat you will burn (

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High-intensity intermittent exercise (HIIE) is another approach that has been shown to reduce body fat more efficiently than standard aerobic exercise (

HIIE is a type of interval training that combines short bouts of high-intensity exercise followed by slightly longer but less intense recovery periods (

Even if you don’t want to do HIIE or resistance training, studies have shown that just regular brisk walks can also effectively reduce belly fat and total body fat (

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Bottom Line: Aerobic training and HIIE burn calories and speed up your metabolism. Combining aerobic exercise and resistance training seems to be particularly effective.

Instead, focus on consuming