As people get older, it’s common to see an increase in belly fat buildup along the waistline. This is usually because muscle mass decreases with age as fat increases.
Excess belly fat is linked to certain health risks, including:
- High blood pressure
- High cholesterol
- Type 2 diabetes
- Breathing problems
- Heart disease
Because of these risks, it’s a good idea to try to control your belly fat. There are three types of belly fat:
- Subcutaneous fat is the layer of fat just under your skin.
- Intramuscular fat is found in your muscle fibers.
- Visceral fat is deep inside your belly and is the type that sits between your organs.
Even if you have a normal weight and body mass index (BMI), too much visceral belly fat can still lead to a variety of health problems.
Can You Spot Reduce Belly Fat?
If your goal is to get rid of excess belly fat, don’t expect to be able to lose that fat just by doing targeted ab workouts.
Despite what you may have read online, there’s no way to target fat loss in a specific area. When you exercise, your body relies on the extra fat stored all over your body as a source of energy. Even if you’re doing plenty of core exercises, your body will still pull from all its fat reserves for energy, not just from any belly fat.
The best way to lose and keep off belly fat is by losing weight gradually through diet, sleep, and exercise choices you can maintain. All exercise will help you burn excess fat around your body and gain muscle mass. With enough consistency, that will include tummy fat. Luckily, as you gain more muscle mass, your body burns more energy, even when you’re at rest.
Belly Fat Exercises
There are many exercises out there, but not all are created equal when it comes to getting rid of belly fat. But scientists and doctors agree that adding physical activity to your daily routine is a great way to burn off unwanted belly fat. Here are some exercises for belly fat that you can try to help you slim down your waistline.
Aerobic or cardio exercise
To burn off visceral fat, your first step is to include at least 30 minutes of aerobic exercise or cardio into your daily routine. Studies show that aerobic exercises for belly fat help reduce belly fat and liver fat.
Some great cardio of aerobic exercises for belly fat include:
- Walking, especially at a quick pace
- Running
- Biking
- Rowing
- Swimming
- Cycling
- Group fitness classes
When choosing a cardio activity, make sure it’s something that you enjoy doing. This way, you’re more motivated and will look forward to your exercise routine.
HIIT or interval training
High-intensity interval training (HIIT) and interval training are exercise routines that use short bursts of intense exercise mixed with lower-intensity moves and rest periods. Research shows that HIIT exercises for belly fat help control weight and improve your overall physical condition.
These routines don’t take a lot of time but still get your heart pumping and work your entire body. Each routine has a selection of activities that include the following movements:
- Pushing
- Pulling
- Squatting
- Deadlifting
- Carrying weights
Typically, an HIIT routine uses 30 seconds of intense activity followed by 30 seconds of rest right, before moving on to the next activity. The sequence can be repeated a few times to get the maximum benefit.
Some HIIT exercises that people of all fitness levels and ages can try are:
- Jumping jacks
- Burpees
- Pushups
- Jump squats
- High knees
To get started, choose a handful of HIIT exercises for belly fat. Perform one activity for 30 seconds, then rest for 30 seconds. Do the next activity, and then rest. When you finish all the activities, you can repeat the cycle a few more times.
Weight and resistance training
Weight training is also an important part of burning off belly fat. Since muscles burn off more calories than fat does when the body is at rest, having more muscle tone can help you burn off more fat. Researchers have also found that resistance training, which includes weight training, can increase lean weight while decreasing fat, and it can boost metabolism at the same time.
Some weight training exercises for belly fat to include in your routine are:
- Bicep curls
- Lunges
- Squats
- Tricep kickbacks
With these exercises, you can do 12 repetitions with lighter weights (5-8 pounds). Another option is to use heavier weights with fewer repetitions and rest time between sets.
Specific Abdominal Exercises to Lose Belly Fat
Because belly fat sticks to the waistline and stomach region, doing some abdominal exercises as part of your overall exercise routine can help combat it. They can help tone and flatten the stomach while providing you with a good source of exercise.
These exercises are great for people of any age. Some abdominal exercises for belly fat that you can try at home include:
- 60-second planks
- Bicycle crunches
- Abdominal crunches
- Leg lifts
Lower ab workouts
These exercises target key parts of the lower abs and strengthen them to improve posture, stability, and balance in daily movements.
You can do most lower ab exercises without extra equipment. But some of the moves listed below do require sliders or towels.
Mountain climbers
Mountain climbers target not only your core but also your entire body. They are also a form of cardio, which means they increase your heart rate when you do them.
To get started, place yourself in a plank position. This means elevating your body off the ground with your arms (think of the “up” position of a pushup). Remember to keep your body straight and your pelvis tucked slightly. Your arms should be shoulder-width apart with both palms on the floor. Your legs should be extended behind you, feet together.
Once in this position, slowly move your right knee to your chest then back again. Next, draw your left knee to your chest and back again. This is one repetition (rep).
Increase your pace and move quickly to exercise the rectus abdominis — a pair of muscles that run down your belly and form the bulk of the abdominal muscles.
You should repeat this exercise several times for the best results. Professionals recommend 15 to 20 reps on each side for beginners.
Lying leg raises
This exercise strengthens your lower abs but doesn’t require you to hold yourself up while you do so. Instead, lie on your back with your legs extended and feet together. Rest the palms of your hands on either side of your body.
Raise your legs together slowly. Be sure they’re perpendicular (at a right angle) to the floor for better results. Hold for one to two seconds before bringing both legs back down to the floor. Do this for 10-15 reps or more for best results.
If you want to make the exercise work better, don’t let your feet touch the ground. Also, be sure not to arch your back — it can lead to back problems if you do. If you have a bad back, talk to your doctor before starting this exercise.
Crunches
When people think of lower ab exercises, they often think of crunches. These low-impact exercises target both your upper and lower abs. They likely won’t help you lose weight because they don’t make you burn a lot of calories. But they’re a good place to start if you want to strengthen your abs.
To do a standard crunch, begin by lying on your back with your knees bent and your feet on the ground.
Slowly lift your shoulders off the ground, tucking your arms behind your head. Curl your upper body toward your knees, tightening your ab muscles as you move up. Then lower back down to the ground. That’s one rep.
Try to do 12-20 reps in a row. If it’s easy, continue. If it’s too difficult, start with fewer reps. If you’re feeling serious pain, stop. If the pain continues for hours or days, talk to a doctor.
Other types of crunch exercises that are ideal for your lower abs include:
- Reverse crunch
- Bicycle crunch
- Runner’s crunch
- Bird dog crunch
Scissor kicks
This exercise is similar to lying leg raises, but it involves lifting one leg at a time rather than both together.
Start by lying on your back with both of your legs extended and feet together. Rest your hands palms-down on either side of your body or under your buttocks for support. Lift your shoulder blades and head off the ground. Then, bring your legs up off the ground.
With your legs up, take turns lifting and lowering your legs, one after the other. Make sure your feet hover above the ground after you bring them down — about 6 inches.
You can repeat the exercise as many times as desired.
Knee tucks (with sliders or exercise ball)
For this exercise, you’ll need towels or sliders. Assume a plank position and place both of your feet on the towels or sliders.
Pull both knees to your chest and gradually move back to the starting position. Do this as many times as possible, or at least 10 times if you’re a beginner.
Avoid leaning your upper body forward too much or hunching your shoulders — this can lead to problems if done too much.
If you want to make it more challenging, use an exercise ball. Instead of placing your legs on sliders or towels, balance your legs on top of the ball. Draw both knees toward your chest and return to the starting point.
Toe touches
The toe touch is a great lower ab exercise for people who’re comfortable with beginner workouts and want more of a challenge. It uses movements from different lower ab exercises listed here, making it easy to transition into other lower ab exercises.
Start by lying on your back on the floor, exercise mat, or towel. Your knees should be bent and your feet planted firmly on the ground. Rest your arms at your sides.
Stiffen your abdominal muscles. Try to keep them this way throughout the entire exercise. Next, bring your legs up off the floor, straightening them to be perpendicular to your body. Point your toes away from your body.
Then, lift your hands toward your toes, lifting your shoulders and head off the ground as you do so. Lower your hands and upper body back down. This is one rep.
Repeat this process several times, keeping your legs perpendicular to the floor and your abs engaged throughout the exercise.
Belly Fat Exercises Safety Tips
While it’s important to get at least 30 minutes of moderate exercise a day, you don’t want to overtrain and push yourself too hard. Sometimes, when you overtrain, your body can produce too much cortisol — a stress hormone linked to belly fat. So, overtraining may actually make it harder to burn off belly fat.
It’s important to start new exercises slowly. If you feel sharp or prolonged pain, talk to your doctor or another health care professional, such as a physical therapist. Follow the recommendations for moderate regular exercise, and talk with your doctor if you have questions about how else your exercise routine can benefit your health.
Takeaways
Stubborn belly fat can be frustrating, especially because of the range of negative effects it can have on your health. If you want to lose a little weight around your stomach, it’s important to remember that gradual lifestyle changes are your best bet for long-term weight loss. You can’t target belly fat with specific workouts, but getting at least 30 minutes of moderate exercise, eating well, and prioritizing your sleep can help you lose weight overall — including from around your belly.
Belly Fat FAQs
Which exercise burns the most belly fat?
No specific exercise will burn the most belly fat. You can’t lose weight from a certain area with specific exercises. When you exercise, your body burns off fat from all parts of your body, even if you’re doing exercises that you feel in your core. In order to lose belly fat, you need to lose weight overall by getting enough sleep, eating well, and getting at least half an hour of exercise each day.
How can I reduce my tummy in seven days?
If you want to lose weight safely and keep it off, it’s unlikely you’ll be able to lose belly fat in just a week. Make gradual lifestyle changes to your diet and exercise routine to lose weight, including excess fat around your tummy, that you can maintain. Don’t trust over-the-counter pills or supplements that claim to help you lose belly fat faster. Most aren’t backed by research and won’t have any kind of effect.
