Workout to Lose Belly Fat: 6 Killer Exercises to Sculpt Your Abs

Belly fat can be stubborn, often refusing to budge despite your best efforts. But fear not! With the right workout routine, you can tackle that stubborn belly fat head-on and achieve the toned midsection you desire. Say goodbye to muffin tops and hello to a slimmer waistline. In this comprehensive guide, we’ll delve into the most effective workouts to lose belly fat.

Understanding Belly Fat

Before we dive into the workouts, let’s first understand what belly fat is and why it can be so challenging to lose. Belly fat, also known as visceral fat, is not just a cosmetic concern; it’s also a health issue. This type of fat surrounds vital organs and has been linked to various health problems, including heart disease and type 2 diabetes. Genetics, diet, stress, and lack of exercise can all contribute to the accumulation of belly fat.

The Importance of Workout to Lose Belly Fat

While spot reduction is a myth (you can’t target fat loss in specific areas of your body), engaging in regular exercise is crucial for overall fat loss, including belly fat. Exercise helps increase your metabolism, build muscle mass, and burn calories, all of which contribute to shedding excess fat, including the stubborn kind around your midsection.

Best Exercise to Lose Belly Fat

Best Exercise to Lose Belly Fat

Since belly fat isn’t easily shed with just endless workouts, it’s essential to opt for intelligent, effective exercises that torch calories, boost metabolism, and promote muscle growth. It’s this combination of qualities that will ultimately aid in trimming excess belly fat. Below are the key workout to lose belly fat effectively.

Bear Crawl

The bear crawl combines both criteria in one exercise. It’s a compound movement that engages multiple major muscle groups, yet it’s not a movement many people frequently practice.

How to Do It:

  • Start by positioning yourself on the ground in an all-fours/tabletop stance, with hands directly under your shoulders.
  • Turn your elbows forward to engage your mid-back muscles.
  • Align your knees under your hips, slightly wider than hip-width apart, in line with your wrists.
  • Lift your knees off the ground, tighten your abs, and squeeze your glutes to keep your back level. Keep your gaze on the ground to maintain a neutral neck position.
  • Simultaneously raise your left foot and right hand, moving them forward and placing them on the ground at the same time.
  • Repeat with the right foot and left hand.
  • Maintain a steady torso and keep your head down. Focus on keeping your back level and your core activated. Speed isn’t the goal; concentrate on controlled movements.
  • Sets and Reps: Complete 3 rounds of 20 to 30 seconds each.


Push-ups are a fundamental exercise for chest workouts. However, they’re not limited to just targeting the chest—they can also aid in trimming midsection weight. Push-ups are a compound movement engaging the chest, triceps, and core.

How to Do It:

  • Position yourself in a strong high plank: wrists under shoulders, toes tucked, and abs and glutes tightened to maintain a straight body line.
  • Focus on stabilizing your shoulders by twisting your hands into the ground.
  • As you lower your chest toward the floor, squeeze your shoulder blades together. Push through your chest to return to the starting position.
  • Sets and Reps: Aim for 3 sets of 12 to 15 repetitions.

Dumbbell Thruster

If you’re not yet comfortable tackling complex Olympic lifting movements with a barbell—or even if you are—dumbbell thrusters offer an excellent introduction to multi-joint exercises. This dynamic movement takes you through various phases, elevating your heart rate and igniting fat burning.

How to Do It:

  • Begin in a standing position with dumbbells held at shoulder height. Keep your elbows roughly parallel to the floor.
  • Maintain a lifted chest as you squat down and back—ensure the weight doesn’t pull you forward. Descend until your thighs are slightly below parallel.
  • Drive through your feet, using leg power to propel the dumbbells overhead.
  • Sets and Reps: Aim for 3 sets of 6 to 8 repetitions.


This exercise is another favorite for leg day, and it’s fantastic for engaging your entire body. By doing so, you’ll not only build muscle mass but also rev up your metabolism—both crucial for burning stubborn belly fat. Let’s dive into the basics of the deadlift.

How to Do It:

  • Approach the barbell with your feet roughly shoulder-width apart (though this can vary based on your body and preferences over time), ensuring your feet are under the bar. Your shins should be close to or touching the bar.
  • Push your hips back and hinge at the waist to lower yourself down and grasp the bar on either side of your legs with an overhand grip.
  • Maintain a position where your hips are lower than your shoulders. Squeeze your shoulder blades together to engage your lats, and activate your core. Keep your neck in a neutral position; avoid looking up.
  • Push through your feet, lifting the weight while keeping the bar close to your body. Squeeze your glutes at the top but refrain from leaning back excessively.
  • Sets and Reps: Aim for 3 to 4 sets of 6 to 8 repetitions.


You’ve probably heard that the burpee is a top-notch calorie burner, and that’s absolutely true. However, when tackling this challenging exercise, it’s crucial to maintain control to avoid risking your arms and wrists.

How to Do It:

  • Begin by lowering into a squat, placing your hands between your feet. Then, hop your feet back into a high plank position, engaging your abs and glutes.
  • Lower your chest to the ground and then push back up into the high plank.
  • Hop your feet back toward your hands, ensuring your entire foot touches the ground—avoid staying on your toes.
  • Jump upward, reaching your hands toward the ceiling. Land back into a squat to protect your joints upon landing.
  • Sets and Reps: Aim for 3 sets of 40 seconds on, with 20 seconds of rest in between.

Cardio Row

The cardio row is a go-to full-body exercise at the gym, requiring power, endurance, and a pace that truly challenges your cardiovascular fitness. It’s an exercise that may seem both easier and harder than you anticipate, and it also helps improve posture. If you’re looking for rowing workouts, we’ve got you covered.

How to Do It:

  • Sit on the rowing machine and secure your feet into the straps. Grip the handle firmly.
  • Push through your heels to extend your knees, gradually leaning your torso back as you pull the handlebar toward your lower chest, engaging your back muscles.
  • Reverse the motion to return the handle to the starting position for the next pull.

Workout to Lose Belly Fat: Tips for Success

Stay Consistent

Consistency is key when it comes to seeing results. Make exercise a regular part of your routine, aiming for at least 30 minutes of physical activity most days of the week.

Combine Cardio and Strength Training

For optimal results, incorporate a mix of cardiovascular exercise and strength training into your routine.

Focus on Nutrition

Exercise alone isn’t enough to lose belly fat; you also need to pay attention to your diet. Aim for a balanced diet rich in whole foods, lean protein, fruits, vegetables, and healthy fats.

Get Plenty of Sleep

Lack of sleep can disrupt hormone levels, including those that regulate appetite and metabolism. Aim for 7-9 hours of quality sleep per night to support your weight loss efforts.


Losing belly fat requires a multifaceted approach that includes both exercise and dietary changes. By incorporating a variety of effective workouts into your routine, staying consistent, and adopting healthy lifestyle habits, you can achieve your goal of a slimmer, trimmer midsection. Remember, patience and perseverance are key, so stick with it, and you’ll soon be on your way to a healthier, happier you.


Q1. What exercise burns the most belly fat?
Planks, Russian twists, and bicycle crunches are among the top exercises for burning fat. They focus on core muscles, which can tone and firm your midsection. Establishing a routine is crucial for reaching your fitness objectives. Begin with a warm-up to prime your body for the workout ahead.

Q2. Can walking reduce belly fat?
Regularly engaging in aerobic exercises like walking is among the most effective methods to decrease belly fat. A small study found that women with obesity who walked for 50–70 minutes three times a week for 12 weeks experienced reductions in both waist circumference and body fat on average.

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