My Top Effective Abdominal Core Exercises to Lose Tummy Fat

Obsessing over your ab fat won’t make it disappear.

It is possible to lose weight around your waist even if you cannot target a specific area. When you lose fat, you lose it from your entire body, not just your belly.

Each pound of fat equals 3,500 calories, so you need to burn an additional 500 calories a day to lose 1 pound a week. It is easier to lose weight when you are in balance with reducing your calories through exercise.

To lose belly fat, burn fat with cardio and interval training, then target your abdomen with strength training to help tighten those muscles.

Exercise 1: Burn fat with cardio

A. Brisk walk

Walking is a great way to burn fat and train your abs. Walk for 30 minutes at least 5 times a week. To burn as many calories as possible, you need to tighten your abs while you walk. Walk at a brisk pace where you can talk normally but would have trouble singing, and don’t forget to wave those arms!

If necessary, start with shorter walks and work up to 30 minutes.

B. Run fast to burn fat

If the walk feels a little slow, go for a run. Running can burn between 600 and 1,000 calories per hour, and best of all, you don’t have to go to the gym to run. If you want to increase the intensity, try climbing hills.

C. Hop to increase blood circulation

Hop on a rower to get your heart racing. Rowing is a great total body workout and it will get your blood pumping faster. In addition, rowing often works muscles that your body is not used to, which means it can speed up your metabolism.

D. Cycling exercise to lose fat

Whether you’re hopping on a bike or taking a cycling class at the gym, cycling is also a great way to burn fat. A cycling class can help you increase your intensity to make sure you burn as much fat as possible, but you may find it easier to incorporate cycling into your routine. For example, you can cycle to work instead of driving the car.

E. Burn calories swimming

Do laps for a full body workout. Swimming is a great total-body workout and you can burn up to 750 calories per hour. Try to swim for 30 to 45 minutes 4 or 5 times a week to get the most out of it.

If you’re just starting out, start with 10 rounds of 50 meters each. You can rest for about half a minute between turns.

Add 100 to 200 meters (330 to 660 feet) per week.

Exercise 2: High Intensity Interval Training (HIIT)

A. Row with intensity training

Row the rower steadily for 20 seconds, then rest for 10 seconds. While resting on the machine, keep your legs and arms in place. For the next 20 seconds, try to beat your last 20 seconds. Continue for 8 rounds of 20 seconds of row and 10 seconds of rest. Work each lap to beat your last distance. Finish by rowing 500 meters.

B. Sprint with HIIT

As an example of a HIIT routine, you can run and roll at certain intervals. For example, you can run a total of 40 meters and then slow down 40 meters. Rest for half a minute and start over. You can also run for 30 seconds and rest 1 minute 15 seconds, repeat 10 times.

C. Switch between muscle groups

In interval training, you usually work hard for a short time and then rest. Another way to do this is to switch muscle groups without resting. For example, focus on an exercise that works your legs, then jump on an exercise that primarily works your arms.

For example, try pull-ups for 30 seconds, do as many as you can, followed by 60 jumps and 20 burpees, then rest for 30 seconds.

D. Try an abs interval workout

Start with 50 crunches. Switch to one-minute bike crunches, followed by 15 situps. Switch to 15 knees and 20 oblique crunches on each side. Finish with 20 seconds of half burpees.

To do a regular crunch, lie on your back with your knees bent and your hands in a bowl behind your ears. Lift your upper back and shoulders from the floor to the ceiling as you bring your knees to your chest. Release to complete 1 rep.

For a crunch bike, lean your hands slightly behind your head and your elbows. Raise one knee and bring the opposite elbow to it, then do the other side.

For a hanging knee augmentation, start by hanging from a chin-up bar. Bring your knees to your chest or as high as you can lift them, then bring them back to the floor, only lightly brushing the floor, as you do.

For oblique crunches, lie on one side with your knees slightly bent. Place the arm that is off the ground behind your head. Bend over as if you were doing a normal crunch and then return to the starting position.

For half a jack, place your hands on the ground in front of you. Jump your feet back and forth from a near push-up position with your feet close to your hands.

Exercise 3: Work your abs

A. Try the side boards

The planks work on your core muscles and the side planks are even more effective because you only have 2 points in contact with the ground. Start by lying on your side on the floor. Your elbow should be below you.

Lift your hips off the floor until your body is in a straight line. Hold this position for about half a minute or as long as you can. If you don’t reach the 30–45 second mark, lift again until you do.

Turn around and do the other side.

If you have knee problems, you can adjust the planks by resting your knees on the floor.

B. Work on push-up

Begin in a downward dog pose with your palms flat on the floor and your body lifted off the floor. Your body should be slightly bent at the waist. Bring your hands forward in a push-up position and then return them to your feet. Repeat 10 times.

C. Make dog birds

Start on all fours on the floor and look down. Extend one arm forward and at the same time extend the other leg back. Stay in this position for 5 seconds and keep your back straight. Go to the other side and repeat the whole process 5–10 times.

D. Add reverse crunches

Lie on your back with your arms at your sides. Raise your knees so that your thighs are perpendicular to the floor. Your calves should be parallel to the ground with your feet in the air. Gently lift your hips off the floor, contracting your abs. Inhale as you lower your hips. Do about 10 reps.

E. Try to hop with your arms raised

Start with your arms at your side. Walk forward with one leg. As you do that, raise your other leg. Raise your arms above your head. At the same time, jump on the leg that is still on the floor. As you come back down, bring your feet and arms closer to your body. Do 20 reps, alternating between your legs.

(Are you looking for a program that will help you get flat tummy? With this Tummy Fat Burning Program — for good routines, you can start seeing results in less than three weeks).

Or you may like to see our complete beginners abdominal exercises to lose tummy fat naturally at home

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