What Is the Best Exercise for Belly Fat? Here’s What Actually Works
While no single exercise can directly target belly fat, the best way to reduce it is through a combination of cardio, strength training, and core exercises. Here’s what works best:
- Cardio Workouts: Running, cycling, and swimming boost calorie burn and fat loss.
- HIIT (High-Intensity Interval Training): Short bursts of intense exercise (like burpees or sprints) maximize fat-burning potential.
- Strength Training: Squats, lunges, and resistance exercises increase metabolism by building muscle.
- Core Exercises: Planks, crunches, and Russian twists strengthen and define abdominal muscles.
Pairing these exercises with a balanced diet and consistency is key to achieving a toned midsection and long-term fat loss.
Belly fat is a common problem among many people, and losing it is a difficult task. You can, however, target belly fat and achieve a toned and defined midsection by following the right exercise routine to burn belly fat. Many exercises can help you lose abdominal fat, but it may be hard to know where to begin.
We have compiled a list of the top belly fat exercises that are not only effective but also easy to perform. You can incorporate these exercises into any fitness routine, no matter how experienced you are, as they target the core muscles.
Related content: How to lose stomach fat? Ultimate guide to burn those extra fat pockets in your belly.
Does Belly Fat Exercise Really Work?
When it comes to weight loss, most people want to lose belly fat and think that abdominal workouts will remove those extra fat pockets. Sadly, targeted fat reduction is not possible, though. In fact, when you work out, your entire body loses fat, even your face and legs too.
- To get long-term results, try a combination of a personalized diet and exercise plan to achieve the body you desire.
- To see results much faster, incorporate other methods in addition to workouts, including advanced treatments like truSculpt to burn fat in a desired area of the body, only after 3 to 6 months.
Best Cardio Exercises to Burn Belly Fat
These exercises for belly fat increase the heart rate and metabolism, forcing the body to burn more calories and use the stored fat for energy. Getting at least 30 minutes of moderate-intensity cardiovascular exercise each day can help reduce belly fat.
Combining belly fat-burning exercises with a diet to lose belly fat can reduce belly fat and give you a toned and defined midsection. Here are some easy belly fat exercises anyone can do, regardless of fitness level:
Walking
Try walking for at least 30 minutes per day, preferably at a brisk pace, to boost your metabolism. Walking is an excellent low-impact exercise that promotes calorie burn.
Running or Jogging
Whether you’re jogging or running to burn calories or to target belly fat, both can be effective ways to tone your body. Begin with shorter distances and increase your pace as you gain fitness.
Swimming
Swimming counts as a full-body activity requiring high calories as it engages your core.
Cycling
It may be a low-impact workout, yet it can effectively increase fat burn and endurance.
Dancing
Engage in a fun, rhythmic cardio workout by simply dancing and let it elevate your heart rate.
High-Intensity Interval Training (HIIT):
In HIIT, high-intensity exercise alternates with periods of rest in short bursts. HIIT has been shown to burn calories and promote fat loss, for example, in the belly area. It includes sprints, burpees, and jumping jacks that you can incorporate into your routine.
Core & Ab-Specific Workouts
These don’t directly remove belly fat but strengthen, tone, and define your abdominal muscles. Aim for at least 10-15 repetitions of each exercise and gradually increase the number of reps and sets as your strength improves.
Planks
Planks target your abs, obliques, and lower back in a simple but effective move. You can start with 30 seconds of planks and increase over time.
Crunches
Begin with 10-15 repetitions and gradually increase them as your strength increases in order to tone and tighten your midsection.
Bicycle Crunches
It is a variation of the traditional crunch that targets the obliques and the rectus abdominis. Lay on your back, holding your hands behind your head, and extend your left elbow to your right knee while straightening your left leg. Repeat this belly fat exercise for 10-15 repetitions on each side.
Russian Twists
If you want to improve oblique strength and definition, the Russian twist is a good core exercise for that. This workout is usually done with a medicine ball or a plate, and it involves rotating your torso from side to side while you are holding a sit-up position with your feet staying above the ground.
- You can start with your knees bent and feet off the ground.
- Hold a plate or medicine ball with your hands at your chest height.
- Lean backward and hold your torso at a nearly 45-degree angle.
- Keep your arms a few inches away from your chest.
- Turn your torso to the right, pause, and squeeze your right side abdominal muscles.
- Then return back, and rotate your torso to the left side.
- Repeat this move as long as you can.
Full-Body Strength Training for Belly Fat
These workouts burn calories and build muscle at the same time, improving your resting metabolism.
Resistance & Strength Training:
Exercises such as squats, lunges, and push-ups work the abdominal muscles effectively while burning fat.
Weight Lifting Workouts:
Dumbbell Overhead with Lunge
Do a dumbbell overhead while you are doing your normal lunge; this way, you will feel your core muscles much more engaged.
- Pick up a pair of medium to lightweight dumbbells.
- Press them overhead, and keep your hands parallel (your palms facing each other).
- Note that you should not pull your shoulders up to your ears!
- Step forward and do a lunge position, pause, then bring your back leg forward.
- Repeat the move with alternate steps.
Skaters (Side-to-Side Lunge Jumps)
Speed up your fat reduction process, enhance your agility, build stronger muscles, and so much more! These are just some simple benefits of doing skaters’ stretches.
- Stand with your legs shoulder-width apart.
- Jump to one side of your mat and bend one of your legs behind the other one with a slight angle.
- Repeat the move with your other leg as well.
This workout will engage multiple parts of your body and will increase your metabolic rate, which will result in more calorie burn in a short time.
Advanced High-Intensity Exercises for Belly Fat
For those ready to push the limits and burn fat fast, here are a few suggestions:
Burpees
Try to do 10-15 reps of burpees, which is a full-body exercise combining squats, push-ups, and jumps to burn calories.
- Start standing.
- Jump down into a push-up position.
- Then jump back up to standing again.
Try combining this exercise with a healthy diet to achieve the best results.
- Mountain Climbers
A mountain climber is a full-body exercise that focuses on your core muscles, while also increasing your heart rate and burning fat. Start in a plank position and bring one knee to your chest, then swap to the other knee. Aim for 10-15 repetitions per side.
Scissors kick
One of the most effective workouts for the lower abdomen area is the scissors kick. Lie down on your back and extend your legs. Put your palms down on the ground beside or underneath your glutes for more support. Start by lifting your shoulder blades and head off the ground, then pull your legs off the ground. With your legs up, lift one and lower the other alternately, making sure your legs are about six inches above the ground. Repeat this move till you can no longer do it!!
Additional Tips for a Slim Waistline
A variety of exercises work better for burning fat.
Combine cardio + strength + core workouts for full-body impact.
HIIT is especially effective for both fat loss and metabolic boost.
Don’t forget nutrition—a clean, balanced diet is essential.
Consider non-invasive cellulite treatments to enhance your overall body contouring results with smoother skin.
Other Methods for More Belly Fat Reduction
Non-surgical treatments are considered a good complement to lifestyle changes for burning stubborn fat. We recommend:
These methods can speed up the process and enhance localized fat reduction but work best when combined with a solid fitness and diet plan
The Best Belly Fat Exercises: Conclusion
Quick fat reduction exercises are a set of physical activities designed to burn calorie and promote faster weight loss. By incorporating these best belly fat exercises into your routine, you can target your abdominal muscles and burn fat at the midsection (even get a six pack probably!). Consistency in training should be combined with a healthy diet and dedication to lifestyle habits to achieve the best results and a toned, defined midsection.
Remember: These exercises do not directly remove belly fat. Fat loss with workouts will happen randomly throughout the body. However, the fat deposits in the abdominal area are categorized as stubborn. That means:
Results take time.
Commit to a long-term plan.
Be consistent and patient for real change.
