30 Oct 7 Expert-Approved Exercises That Melt Belly Fat Fast

The following workouts are my top recommendations for highly effective gym workouts to melt belly fat. Incorporate these exercises into your gym routine to accelerate fat loss and achieve a flatter, more defined stomach. For those who prefer at-home workouts, focusing on exercise to reduce belly fat for females at home can make a big difference. Options like planks, heel touches, and side planks are not only easy to perform but also highly effective in toning the midsection. While there is no research suggesting that plank alone helps reduce belly fat, most people believe it to be one of the best workouts, as the plank primarily targets your core muscles. Stubborn belly fat can be frustrating, especially because of the range of negative effects it can have on your health.

Plank Shoulder Taps

• When doing this crunch, you can hold your legs in an elevated position, or you can support them on a yoga ball or chair.

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• 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.

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• Make gradual lifestyle changes to your diet and exercise routine to lose weight, including excess fat around your tummy, that you can maintain.

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• Side planks are a variation of the standard plank that targets the obliques.
• What’s more, exercise alone isn’t a suitable plan to rip up your midriff.

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• As you enter your 50s, “life has been life-ing,” as Saglimbene puts it.

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Leg drops target the lower abs, making them one of the best moves for sculpting that stubborn lower stomach area. The Essential Guide for MenThe Manual is simple — we show men how to live a life that is more engaged. As our name implies, we offer a suite of expert guides on a wide range of topics, including fashion, food, drink, travel, and grooming. We don’t boss you around; we’re simply here to bring authenticity and understanding to all that enriches our lives as men on a daily basis. The middle distance ramps up the challenge even more for advanced athletes with 1.9 kilometers of swimming, 90 kilometers of cycling, and 21.1 kilometers of running. If you’re curious about the average pace for professional triathletes finishing the Ironman swim, here are the stats.

Work on reducing stress

A 3-kilo medicine ball will work just fine if you go hard and push yourself. Reducing abdominal fat is 80% about eating the right food. However – and this is an important point to make – strengthening your stomach muscles alone https://www.facebook.com/MadMusclesApp/ won’t help you achieve the strong and lean aesthetic you’re after. Remember that while a solid core will benefit your fitness, being obsessed with trying to get visible abs can also lead to unhealthy habits and affect your mental health.

How to Maximize Fat-Burning with Exercise in 2025

The bear crawl hammers your shoulders, chest, abs, and legs while keeping your heart rate elevated. It builds strength and conditioning simultaneously, and it’ll torch calories if you keep the pace high. If you haven’t used a medicine ball since school, you’re missing out. The kettlebell swing might be one of the best calorie-torching exercises of all time.

Can You Really Target Belly Fat with Exercise?

Begin with a moderate pace, gradually increasing your speed. Aim for at least 30 minutes of brisk walking most days of the week. Maintain an upright posture and engage your core muscles while walking.

Try high intensity interval training

This way, you’re more motivated and will look forward to your exercise routine. 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. There are two ways to work smarter to burn more calories in the gym, says Ebenezer Samuel, C.S.C.S., MH fitness director. Here are a few tips and tricks to shed that unwanted fat, and get you feeling (and performing) your best. Check out MH Body Recomposition Central, which features a full workout program, meal plan, and more to help you accomplish your goals. Even with the rise of the infamous “dad bod,” not everyone is content with their physiques.

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Standing Core Moves That Beat Crunches After 50

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Consult with a health professional for support on constructing the best plan for you. If you can pinch your belly fat between your fingers and “roll it”, then that’s the less dangerous subcutaneous fat. But if you have a more rounded protruding belly that can’t be pinched with your fingers, then this is a sign of deep visceral fat. Your body stores excess energy in the form of triglycerides in fat cells throughout your entire body. When your body needs energy (such as from exercise), it breaks down these triglycerides and releases them into the bloodstream as fatty acids ready to be burned up for fuel. Pull both knees to your chest and gradually move back to the starting position.

When doing this crunch, you can hold your legs in an elevated position, or you can support them on a yoga ball or chair. With the reverse crunch, you can tone the muscles of the lower part of the stomach and shape your waist. Since 2005, he’s helped thousands of clients get leaner, stronger, and healthier through customized training and nutrition plans.

One of the most frustrating parts of exercising is not seeing the results you want. If you’ve been exercising but have not lost any belly fat, then this is likely the reason. 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. Be sure they’re perpendicular (at a right angle) to the floor for better results.

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Workout #5: Core and Cardio Blast

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Exercise alone will not lead to significant belly fat loss unless it’s paired with a healthy diet. Focus on eating whole, nutrient-dense foods that support fat loss, such as lean proteins, fiber-rich vegetables, whole grains, and healthy fats. Reducing your intake of processed foods, sugar, and refined carbs will prevent weight gain and accelerate fat burning. Overhead medicine ball slams require your core muscles—including your glutes, abdominals, lower back, spinal erectors, and even your rotator cuffs—to work together https://megagrass.com/community/question-and-answer/forums/4133-general-questions/topics/2805151-mad-muscles-for-fat-loss-anyone-tried-it to power the movement.

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Try cardio

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Strength exercises, such as squats and planks, can help increase your muscle mass, which in turn boosts metabolism and leads to higher calorie burn, even at rest. Many of my clients are determined to shed stubborn belly fat and reveal a toned midsection. Because of the stubborn nature of belly fat, finding an effective workout routine is essential to dropping pounds around the middle.

Compound exercises, which engage multiple muscle groups, are particularly effective for boosting metabolism and accelerating fat loss. Additionally, explosive and dynamic exercises, such as burpees and mountain climbers, engage the entire body and force the core to stabilize, making them ideal for burning belly fat. By performing these expert-approved exercises regularly, you’ll not only see a reduction in belly fat but also develop a stronger, more athletic physique. Struggling to lose stubborn belly fat but don’t have access to a gym or equipment?

Slowly lower your legs back down without touching the ground. Stand with your feet hip-width apart, holding a barbell or dumbbells in front of your thighs. Hinge at the hips, lowering the weight toward the ground while keeping your back straight. Getting the right amount of sleep is crucial for managing belly fat. Studies suggest that somewhere between six and eight hours is the ideal duration for most people. The good news is making changes to your activity levels, diet and lifestyle can be effective strategies for slimming that stomach.