The Science-Backed Best Exercises To Lose Belly Fat

Before we start…YES!!! You can lose belly fat by targeting it with exercises! And no, this isn’t theoretical but has been shown in several studies. As you can guess, this isn’t exactly easy. For this to occur, you need not only the right exercises but you need the correct manner to perform them. We aren’t going to say targeting belly fat is easy, but we will tell you it’s possible. Here’s how it’s done (theoretically).

Table of Contents

• How is Belly Fat Burned?
• How To Target Belly Fat
• Best Exercises To Lose Belly Fat
• Example Circuit
• Wrap Up

How Is Belly Fat Burned?

Before getting into the best exercises to target belly fat, we must conclude that this is possible. 

Common wisdom in bodybuilding and fitness is that you can’t. Now, this is an acceptable approach for giving guidance – just worry about losing total body fat rather than a specific area. The only problem with that is that you very much can, at least to an extent.

However, you must be more specific with your training and understand some physiological processes. We’re going to quickly go over various concepts and processes that will dictate how to burn belly fat.

Muscle Vs. Fat

We all know the basic difference between these two tissues: muscle and fat. However, when people have usually tried to burn belly fat, they perform crunches. That doesn’t really make sense because crunches will build the abdominal muscles, not burn belly fat.

So why do we do crunches to burn belly fat? It doesn’t make sense, at least using a strength protocol.

With that in mind, you’re still going to use core exercises to burn belly fat; it’s just not for the reasons you think. We’ll get to that below.

How Fat Is Burned

Stored fat is the body’s primary source for energy. It’s used all the time and can generate a ton of energy. 

When needed, fatty acids are released from fat cells to be used in a series of processes that eventually end in more energy. However, there are fluctuations throughout the day when demand increases in which fat will be used more or less.

Therefore, the first goal is that you need to increase the demand for fat as an energy source.

At the same time, we have generally looked at fat use as a general process meaning your muscles will use fat from any part of the body. Therefore, we need to try to encourage the body to take fat from the belly simultaneously. 

Increase Demand Of Fat For Fuel 

Your body has multiple sources of fuel, so the first thing we need to do is increase the body’s need for fat. The three sources are;

Of these three fuel sources, fat and carbs are the body’s primary choices. 

• Carbs (glucose): Used during times of increased energy demand. However, a finite amount is stored.
• Fats: Fats are used during times of lower intensity. This can range from walking to exercising at an intensity of around 70% heart rate. The exact top intensity can vary depending on the person. Unlike carbs, a much larger amount is stored. While technically finite, it’s virtually unlimited.

By examining the two differences, we can identify two mechanisms to use to target fat loss.

• Train with lower intensity for longer (endurance training)
• If possible, decrease the availability of carbs (glucose)

Increase Blood Flow 

When fat cells release triglycerides into the body, they must be transported by blood. 

For example, this study examined the relationship between fat storage in individuals and blood flow, specifically belly fat. It notes that the utilization of fat for fuel “requires specialized transport mechanisms and adequate blood flow.” ¹

Now note that we emphasized “adequate blood flow.” One mechanism that can make burning belly fat difficult is it naturally receives less blood flow!

This effectively means that areas of the body with more blood flow will be able to utilize fat more efficiently. 

Therefore, good exercise to burn belly fat will increase blood flow to the area.

Use Muscles Near The Targeted Fat

This is still a bit theoretical. However, assuming the body’s demand for fat is high and there’s an increase in blood flow, there’s one last thing you can do: train the muscle near the body fat.

Imagine a muscle really needs some fat for fuel. Technically it can use fat from anywhere but assuming there’s plenty of blood flow, it would make sense to draw a higher proportion of fat from nearby tissue.

So, if you’re training your abs, they would draw from belly fat.

And yes, there’s a really good study from 2007 that showed this. Specifically, they  looked at the relationship between 3 variables;

• Muscle contractions
• Blood flow
• Fat lipolysis (fat breakdown)

To do this, they examined the fat area surrounding two muscles: a working muscle (contractions) and a resting muscle.

They found that the fat tissue adjacent to the working muscle saw greater blood flow and greater fat breakdown.²

You may be thinking that’s what everyone has always been doing with crunches. However, this study trained the muscle in an aerobic nature rather than a strength protocol.

How To Target Belly Fat

So, let’s examine how we could target belly fat and what the best exercises would be. Basically, you need to alter your training style to address the variables we went over above;

• Increase blood flow
• Increase a need for fat as a fuel
• Train a muscle near the body fat
• Train the muscle in an aerobic nature

And here’s the thing: We actually have really good studies that have successfully targeted belly fat loss. 

Each study used a methodology that satisfied the above variables. Application-wise, there are two proponents;

• Using core exercises in an endurance fashion
• Alternating core exercises with endurance training

Performing core exercises in an endurance fashion means using light intensity for prolonged periods. This is the most important variable when losing belly fat, as it promotes the major mechanisms we spoke about;

• Increase blood flow
• Increase demand for fat for fuel
• The core muscles are adjacent to your belly fat, encouraging its breakdown

At the same time, these studies utilized other endurance training alongside the core exercises. 

The theory behind this seems to be two-fold;

1. Increase the duration of exercise for greater demand of calories
2. To alternate with core exercises to rest the muscles – you can’t do crunches for an hour!

Before we proceed, let’s examine two protocols used in two different studies that were effective at promoting fat loss.

Study 1

A 2023 study compared the differences between using cardio alone or using cardio interspersed with core training in an endurance fashion.³

After 10 weeks of training, the cardio-only group saw no significant belly fat loss. In comparison, the core training group saw a belly fat loss of around .7kg.

The training protocol for the core group is as follows.

• 27 minutes of running at 70%HR
• Torso rotation (16:00): 4 intervals of 4:00 (30%–40% of 1RM on one side) followed by (30%–40% of 1RM on the other side)
• Abdominal crunch machine: 4 intervals of 4:00 (30%–40% of 1RM) followed by 3:00 active breaks (20% of 1RM)

Study 2

In 2021, another study used a similar methodology to target belly fat.? However, their protocol differed. Specifically, they used a circuit containing cardio exercises, core work, and other isolation exercises. The circuit was run three times, followed by resistance training.

• Treadmill- 5 mins @65% MaxHR
• Crunches- 20 
• Overhead triceps extension15 
• Bike- 5 mins @65% MaxHR
• Crunches- 20
• Run through the circuit 3 times
• Followed by resistance training

The Best Exercises To Lose Belly Fat

We have now reached the answer to this question: what are the best exercises to lose belly fat?

When answering, we are really looking for one of two 

• Core exercises that can be done with low intensity for longer durations. 
• Core exercises that can work well within a circuit.

Remember that the exact movement or muscle targeted doesn’t matter. All you’re trying to do is increase muscle activity near the belly fat to increase the demand for fuel.

With that in mind, here are exercises that could work well.

All Machine Or Cable Exercises– These are probably the best options as you can easily adjust the load to use very light resistance. Things like;

• Machine crunch
• Cable crunch
• Woodchoppers

Carries- Carries could work well, especially ones more core-focuses like front carries and suitcase carry. An interesting idea is to use these in a circuit as a recovery exercise using a light load. This will be light intensity on the core while moving and burning calories at the same time.

Planks– Planks could work as most people can hold them for a longer duration. You could at least experiment with them in a circuit.

Example Circuit To Burn Belly Fat

As we see, so long as you’re using core exercises, it’s the method that really dictates if you burn belly fat. We can’t provide a best protocol as this is still somewhat theoretical and we only have a few studies to go off of. With that said, here’s how something could work.

Belly Fat Burn Protocol

• Treadmill (70-80%) 5-10min
• Front Carry 100m
• Treadmill (70-80%) 5min
• Cable Crunch (30-40%) 4-5min
• Woodchopper (1:00/1:00 switch side) 6min
• Treadmill (70-80%) 5min
• Cable Crunch (30-40%) 4-5min
• Woodchopper- 1:00/1:00 (switch side) 6:00
• Treadmill (70-80%) 5min
• Front Carry 100m

Again, this is simply theoretical and shows how you can alternate between core exercises in an aerobic nature. The exercises you choose, and protocol, would depend on the availability of exercises. 

If you wanted to simplify it, you could alternate between just 2 or 3 exercises, such as;

• Front Carry 100m
• Treadmill (70-80%) 5min
• Cable Crunch (40-50%) 4-5min
• Rotate through for desired time.

Final Conclusion On Burning Belly Fat

While much research supports the exercise protocol for burning belly fat, we want to acknowledge that this is still theoretical. While the studies do align, they did use relatively small populations. 

However, it is easily the best evidence we have to choose the best exercises to burn belly fat, including training methodology. And as we say, whenever we speak on this topic,  the worst-case scenario is that you train your core while burning calories!

References

1. Summers, Lucinda K. M., et al. “Subcutaneous Abdominal Adipose Tissue Blood Flow: Variation within and between Subjects and Relationship to Obesity.” Clinical Science, vol. 91, no. 6, 1 Dec. 1996, pp. 679–683, portlandpress.com/clinsci/article-abstract/91/6/679/76679/Subcutaneous-Abdominal-Adipose-Tissue-Blood-Flow?redirectedFrom=fulltext, https://doi.org/10.1042/cs0910679.
2. Stallknecht, Bente, et al. “Are Blood Flow and Lipolysis in Subcutaneous Adipose Tissue Influenced by Contractions in Adjacent Muscles in Humans?” American Journal of Physiology-Endocrinology and Metabolism, vol. 292, no. 2, Feb. 2007, pp. E394–E399, https://doi.org/10.1152/ajpendo.00215.2006.
3. Mathias Forsberg Brobakken, et al. “Abdominal Aerobic Endurance Exercise Reveals Spot Reduction Exists: A Randomized Controlled Trial.” Physiological Reports, vol. 11, no. 22, 1 Nov. 2023, www.ncbi.nlm.nih.gov/pmc/articles/PMC10680576/, https://doi.org/10.14814/phy2.15853.
4. Paoli, Antonio, et al. “Effect of an Endurance and Strength Mixed Circuit Training on Regional Fat Thickness: The Quest for the “Spot Reduction.”” International Journal of Environmental Research and Public Health, vol. 18, no. 7, 6 Apr. 2021, p. 3845, https://doi.org/10.3390/ijerph18073845.