Skip to main content

The Manual may earn a commission when you buy through links on our site.

7 incredible core exercises to lose belly fat

Do these ab exercises to trim belly fat and strengthen your core

a toned man standing shirtless
Alora Griffiths / Unsplash

Searching for the best way to lose belly fat isn’t a vain quest. Though six-pack abs are considered an “aesthetic,” belly fat is about much more than appearance. According to the American Heart Association, even individuals with healthy body mass indexes (BMIs) have a higher chance of heart issues if they have too much belly fat. Excess fat around the abs can also reduce longevity, one review from 2020 found.

We don’t tell you all this information to scare you. Instead, this data can empower you to take action and control what you can do to lose belly fat and maybe tone your abs in the process. Core workouts are a popular solution for people trying to figure out how to lose belly fat.

Ab exercises alone won’t reduce excess midsection fat, but they are a good part of a healthy exercise routine. Which ones should you choose? From ab workouts that work the oblique muscle to classic crunches, these are the best exercises to tone the core and tame belly fat.

A shirtless man doing a plank pose by potted plants
OCTAVIO LOMELI / Pexels

The best ab workouts to trim belly fat

The six-pack abs (rectus abdominis) take up a ton of real estate in fitness conversations. However, your midsection is so much more than those muscles. Other groups include the:

  • Internal and external oblique muscles along your sides
  • Transversus abdominis, or the deep “corset” muscles that wrap around the core
  • Erector spinae located along the spine that aid in back mobility

You’ll want to engage the entire core for a trimmed and toned look. These exercises to lose belly fat will help you do just that.

Plank

Works: Internal and external oblique muscles, rectus abdominis, transversus abdominis, shoulders, chest, quads, and glutes

  1. Get in an all-fours position on your hands and knees with your wrists directly under your shoulders.
  2. Extend the legs behind you, keeping your toes on the floor to anchor you. You can modify this position by keeping your knees on the floor. Still, keep your hands under your wrists and spine straight.
  3. Keep your head relaxed and gaze down as you squeeze your abs, drawing your belly button toward your spine.
  4. Hold the plank for 10 to 60 seconds, depending on your experience level.

Bird dog

Works: Erector spinae, rectus abdominis, and glutes

  1. Get in an all-fours position. Your knees should be in line with your hips. Your wrists should be directly under your shoulders.
  2. Extend your right arm straight out in front of you and your left leg behind. Hips should remain square to the ground. Keep your back straight — no sagging.
  3. Hold for 5 seconds. Slowly return to start.
  4. Switch to the other side.
  5. Complicate 10 reps on either side for a total of 20 reps.

Crunch

Works: Rectus abdominis and internal and external oblique muscles

  1. Lie on your back on the floor or a mat.
  2. Bend your knees to create a 90-degree angle, keeping the feet flat on the floor and hip-width distance apart.
  3. Cross your arms in front of your chest (putting them behind your head can strain the neck).
  4. Engage the abs and pretend you’re using them to pull your shoulder blades off the floor. Keep your lower back and feet on the floor at all times.
  5. Return to the starting position.
  6. Do 5 sets of 10 reps. You can do more as you progress in your training.

Bear crawl

Works: Shoulders, chest, back, erector spinae, rectus abdominis, transversus abdominis, glutes, quads, and hamstrings

  1. Get in an all-fours position with your hands and shoulders and knees and hips aligned.
  2. Ensure your feet are hip-width distance apart as you engage the abs to lift the knees about a half-inch off the floor.
  3. Move forward by using the right hand and left leg to crawl. Then, switch sides, taking three steps.
  4. Do the same to move backward.
  5. Continue for 1 minute.

Dead bug

Works: Transverse abdominis, pelvic floor, and erector spinae

  1. Lie on your back on a mat with your hands extended overhead and legs extended on the floor.
  2. Lift your feet off the floor and bend your knees at a 90-degree angle.
  3. Reach your left arm backward and extend the right leg in front of you. The right arm and left leg should stay put. Keep the lower back on the floor.
  4. Return to the starting position.
  5. Switch sides.
  6. Aim for 5 reps on each side for a total of 10 reps. Do 3 to 5 sets.

Bicycle crunch

Works: Transverse abdominis, obliques, and rectus abdominis

  1. Lie flat on your back.
  2. Bend the knees at a 90-degree angle.
  3. Engage the core muscles by pulling your belly button toward your spine.
  4. Turn to the left, bringing your right elbow to your left knee.
  5. Switch sides and repeat for one rep.
  6. Do 10 to 20 reps 3 to 5 times.  

Oblique heel touches

Works: Internal and external obliques

  1. Lie flat on your back with knees hip-width distance apart and bent at a 90-degree angle.
  2. Lift your head and shoulder blades off the floor (you can keep them down to modify).
  3. Reach for your left leg with your left fingertips.
  4. Quickly alternate sides.
  5. Repeat for 30 to 60 seconds. Do 3 to 5 times.
A man running on the road with mountains in view
Pixabay / Pexels

Are core exercises the best way to lose belly fat?

Core muscles alone will not tame belly fat. Cardiovascular activity like running, cycling, or brisk walking is also significant. Sleep and diet also play a role. Many dieticians and doctors recommend consuming a Mediterranean diet, which includes olive oil, omega-3 fatty acids like fish, leafy greens, legumes, and lean poultry. The CDC recommends adults log at least 7 hours of sleep per night, and stress management can also aid in belly fat reduction.

Finally, other factors, like genetics and age, may play a role in the amount of belly fat you have. Discuss your concerns with your doctor. While there are benefits to minimizing belly fat, the quest to get trimmed and tone isn’t a moral one.

Editors' Recommendations

Topics
BethAnn Mayer
Beth Ann's work has appeared on healthline.com and parents.com. In her spare time, you can find her running (either marathons…
Bouldering: A beginner’s guide to this full-body workout
Bouldering is a great way to get some exercise and build strength. Here's what you need to know
A man bouldering.

Rock climbing can be a little intimidating, with all the steep inclines, ropes, and requisite knots. But we’re not all trying to free solo El Capitan like Alex Honnold. Many of us just want to get some quality exercise somewhere other than the weight room.
Bouldering is a tremendous full-body workout that’s fun, improves balance and agility, and requires relatively little in terms of gear. It’s a type of rock climbing, but is generally rope-free, meaning you don’t have to learn how to belay. As such, there’s often more lateral movement than vertical, but it’s wonderfully demanding all the same. Keep reading to learn how to boulder.

How to boulder as a beginner
Find a route: Start easy if you’ve never climbed before. At the bouldering gym, getting started is as easy as finding a route. At most bouldering centers, the routes are color-coded by level of difficulty. The easier routes will have larger holds and less demanding aspects. As you work your way up, you’ll notice the holds get smaller, more spread out, and tend to cover trickier rock faces and inclines.
Chalk up: Get comfortable chalking while you’re climbing as you’ll want to keep your palms as blister-free as possible. Practice dunking each hand into the bag, leaving the other hand available for stability.
Rest: Rest is key, especially when you start to take on longer routes that involve 30, 50, or 100 or more holds. Take advantage of spots on said routes where you can relax at least most of your body either by balancing or wedging yourself in position.
Practice routes: Going through a route mentally is a great way to plan your attack at the gym. Imagine where your major limbs will go as you move from hold to hold. Soon, your trained eyes will see the smallest of outcroppings and dents in the rock as places you could clasp onto. And nobody is going to dock you points early on if you don't stick fully to the route map. Use all the holds you need early on until you get a feel for it.

Read more
The ultimate calisthenics workout plan for stronger legs
Calf raises, squats, and more
A man doing sumo squats in a park.

Calisthenics is a form of strength training that uses one’s body weight as the resistance, often requiring little to no equipment. These calisthenics leg exercises help strengthen the muscles of your lower body, as well as your joints. This can help to improve mobility and range of motion, allowing you to perform various types of movements.

Anatomy of the lower body
Various muscle groups in your legs work together to allow you to move and maintain proper posture. Strengthening your leg muscles through leg workouts can give you a strong foundation that allows you to do various types of movements. The quadriceps (quads) are located in front of your thighs, going above your knees. These muscles allow you to extend or flex your knees or, in simpler terms, straighten and bend your legs. The glutes are located behind your hip, where your buttocks are. These are what help you stand upright and allow you to move your body forward.

Read more
4 yoga poses to build core strength you can do anywhere
Yoga is actually one of the best core workouts out there
Man in yoga pose outside

Yoga lovers often talk about the many benefits it can produce, including alleviating stress and anxiety and supporting improved sleep. While there are hundreds of reasons to incorporate yoga into your life, one major benefit is often overlooked -- building core strength. Practicing any type of yoga can help strengthen your core, however, certain poses may target the core more than others and be considered core exercises.

If you're looking to build a stronger core, incorporating these yoga poses into your routine might be worth a try. Below, this guide will explore the importance of core workouts and dive into the easiest yoga poses for a killer core workout. Even better, you can do these four yoga poses anywhere and they require no equipment.

Read more