Doing crunches, planks, and other ab exercises gives you that “burning feel” in the stomach, but you noticed it doesn’t reduce belly fat.
Not only is it so frustrating, but also a waste of hard work and time.
So, to help my clients with the same problem, I spent hours researching whether ab exercises burn belly fat, and here’s everything I found.
Quick Summary
- To effectively reduce belly fat, combine core exercises, cardio, HIIT, yoga, and a balanced diet, as ab workouts alone don't target belly fat.
- Incorporating a mix of crunches, sit-ups, planks, leg raises, glute bridges, and reverse crunches tones muscles under belly fat, preparing them to be more visible after fat loss.
- Research in the Medicine and Science in Sports and Exercise journal supports cardio's role in significant fat burning, especially when engaging in 150–300 minutes of moderate or 75–150 minutes of intense cardio weekly.
- In my experience, a multifaceted approach, including varied exercise routines and a balanced diet, is the most effective strategy for achieving and maintaining a flat stomach and overall fitness.
The Truth: Ab Workouts Don’t Burn Belly Fat
Ab workouts alone won't burn belly fat. Research in the Journal of Strength and Conditioning Research indicates that spot-reduction exercises like crunches or planks don't effectively lose belly or subcutaneous fat [1].
To effectively shed belly fat, combine core exercises—HIIT, cardio, yoga—with a healthy diet. Explore our recommended fat burners for women and men, considering hormonal differences in fat accumulation.
Fat loss is holistic: you need a calorie deficit to prompt your body to use stored fat for energy, which it takes from all over, not just the exercised area.
While ab exercises tone muscles, they don't directly target overlying or visceral fat. These exercises also help regulate insulin levels, important for fat storage; lower insulin means less belly fat storage.
For overall slimming, prioritize diet and general activity to burn fat body-wide. Add the supplements that burn belly fat, and you'll be on track to getting shredded.
6 Ways To Burn Belly Fat
Here are six ways to burn fat, flatten the stomach, and get the coveted six-pack abs. Additionally, the ab exercises covered here will not only shed belly fat through exercise but also boost mental well-being.
1. Strengthen The Core
Core exercises not only sculpt abs but also boost balance, posture, and overall efficiency in sports and daily activities.
The most effective ones are:
- Crunches
- Sit-ups
- Planks
- Leg raises
- Glute bridges
- Reverse crunches
They tone the muscles under the belly fat, preparing them to show off once you shed the fat.
2. Do Cardio Exercises
In my coaching career, I've seen firsthand how cardio is a game-changer for fat loss.
Its high calorie burn, proven by research in the Medicine and Science in Sports and Exercise journal, makes it a cornerstone of effective training programs [2].
Cardio activities skyrocket your heart rate and ramp up your metabolism.
The most effective ones, which engage large muscle groups, are:
- Running
- Cycling
- Swimming
- Rowing
- Walking
Aim for 150–300 minutes of moderate or 75–150 minutes of intense cardio weekly, as recommended by the U.S. Department of Health and Human Services, for significant results [3].
3. Weight Lifting
From my experience, weight training with free weights or machines isn't just about strength - it significantly enhances endurance and bone health, an aspect I focus on in my client training programs.
It may not burn as many calories as cardio but it builds muscle, which raises your resting metabolic rate.
Post-lifting, thanks to its afterburn effect or excess post-exercise oxygen consumption (EPOC), your body will continue to burn calories even after your workout.
Some of the best weight-training exercises are:
- Deadlift
- Push-up
- Pull-up
- Barbell Bench Press
- Barbell Squats
- Dumbbell Overhead Lunge
4. HIIT Exercises
As a coach, I've implemented HIIT based on its proven effectiveness in reducing body fat, including abdominal and visceral fat, as demonstrated in research from the Sports Medicine journal [4].
The results of body composition improvement are always remarkable.
However, avoid daily HIIT to prevent muscle fatigue and injuries. Start slowly if you're new and gradually increase intensity.
The payoff?
Improved overall fitness in a shorter time frame.
5. Try Yoga
Integrating yoga into my training programs has consistently shown reductions in belly fat and waist size.
Its benefits in enhancing mindfulness and lowering stress, as noted in research from the Sage journal, are vital for overall well-being and weight loss [5].
It also addresses overweight-related issues like back pain and improves posture.
“Yoga practice is a way to switch off, connect with yourself and gain headspace and perspective. When the nervous system is calmed, and cortisol levels are low, the body is in a much better position for losing weight.”
– Fi Clarke, Head of Yoga at FLY LDN
Three to four one-hour weekly sessions are recommended, with Pilates as a great alternative.
6. Check Your Diet
In my coaching, I advocate for balanced diets over extremes like keto. Simple portion control and nutritious food choices can significantly accelerate weight loss.
Up your protein intake to boost metabolism, cut cravings, and build muscle. Eat more fiber to slow digestion, make you feel full and prevent overeating.
Cut down on refined carbs and processed foods; they're tempting but spike blood sugar and promote belly fat. And don't forget to drink lots of water; it ramps up metabolism, curbs hunger, and helps burn calories.
Related: What is The Best Diet For Burning Belly Fat?
Foods That Burn Belly Fat
Here are some of the foods you may add to your fat-loss diet.
High-protein food sources:
- Eggs
- Fish
- Poultry
- Beans
- Nuts
- Greek yogurt
Non-starchy vegetables:
- Broccoli
- Cabbage
- Spinach
- Cauliflower
- Asparagus
- Bean sprouts
Foods high in healthy fat:
- Avocado
- Oily fish
- Oils from vegetables, seeds, and nuts
- Nuts and seeds
FAQs
Is It Bad to Do Abs Every Day?
Doing your ab muscles every day is bad. It may result in overtraining and further lead to muscle injury.
So, it is important to give your abs a break and train your other core muscles, too.
How Long Does It Take to Melt Belly Fat and Get Abs?
It could take at least 1-2 months to see noticeable changes in your waistline, as according to the Centers for Disease Control and Prevention (CDC), a weight loss of 1-2 pounds per week is considered safe and achievable.
What Burns The Most Body Fat?
High-intensity interval training burns the most fat. Also, vigorous training, such as sprinting or Tabata workouts, is designed to achieve fitness results within a short period of time.
References:
- https://pubmed.ncbi.nlm.nih.gov/21804427/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3760344/
- https://health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf
- https://pubmed.ncbi.nlm.nih.gov/29127602/
- https://journals.sagepub.com/doi/abs/10.1177/1559827613492097
About The Author
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I’m glad I read this. I’ve been doing ab workouts to burn belly fat. This explains why it’s not working.