Dealing with obesity also means having too much fat around the abdomen, especially the buildup of visceral fat, which can heighten the chances of developing metabolic issues like type 2 diabetes, heart disease, and non-alcoholic fatty liver disease. Since fat packs a lot of energy, it demands targeted ab exercises for weight loss goals. Nonetheless, even without shedding pounds, regular exercise, including ab fat loss workouts, can positively impact body composition by increasing muscle mass and enhancing insulin sensitivity.
While it is essential to know that spot reduction is inaccurate, as you cannot just lose fat from your belly by doing crunches for weight loss alone, working on your core muscles can still work on weight loss. There are many ab workouts to burn belly fat, and you can work those ab muscles. Classic ab exercises to lose belly fat, like crunches and planks, are great options, but you can also mix them up with another abdominal fat loss exercise like leg raises, Russian twists, or mountain climbers.
To help you lose surplus fat effectively, this blog explores the top 10 targeted abdominal exercises for weight loss with detailed instructions followed by its variations and additional ab workouts to lose belly fat for added variety. So, keep reading!
Table Of Contents
1. 25 Ab Exercises For Weight Loss
2. How To Get A Flat Stomach?
3. Expert’s Advice
4. The Final Say
5. FAQs
6. References
25 Ab Exercises For Weight Loss
Let’s explore and start with the 10 best-targeted ab exercises for weight loss with instructions to get started, followed by variations and forms of workouts to get an added variety:
1. Reverse Crunches
These crunches target the lower abdominal muscles, helping to tone and strengthen this area. Engaging these muscles contributes to a tighter and more defined midsection. As part of a comprehensive workout routine, reverse crunches can aid in weight loss by burning calories and building muscle mass in the abdominal region.
Steps to Perform Reverse Crunches for Weight Loss:
1. Lie flat on your back with your arms by your sides.
2. Bend your knees and lift your feet off the floor, keeping them together.
3. Contract your lower abdominal muscles to lift your hips off the floor towards your chest, then lower them down with control.
4. Aim for 3 sets of 12-15 repetitions, with a 30-second rest between sets, to effectively target the lower abs and promote weight loss.
2. Side Planks
These planks primarily target the obliques, which are the muscles on the sides of the abdomen. Strengthening these muscles can help create a more sculpted waistline. Also, side planks engage the entire core, aiding stability and balance during other strength training exercises and daily activities.
Steps to Perform Side Planks for Weight Loss:
1. Start in a traditional plank position with your forearms on the ground and your body in a straight line.
2. Rotate your body to one side, supporting your weight on one forearm and the side of one foot.
3. Keep your body straight from head to heels, engaging your core muscles to hold the position.
4. Hold each side plank for 30-60 seconds, aiming for 3 sets on each side to engage the obliques and promote weight loss effectively.
3. Mountain Climbers
This ab exercise for weight loss elevates the heart rate and engages multiple muscle groups, including the abdominals. This high-intensity exercise helps burn calories and fat, contributing to weight loss while also strengthening the core muscles.
Steps to Perform Mountain Climbers for Weight Loss:
1. Begin in a plank position with your hands directly under your shoulders and your body in a straight line.
2. Engage your core muscles and bring one knee towards your chest, then quickly switch legs, alternating in a running motion.
3. Maintain a steady pace and keep your hips low to the ground to maximise the exercise's effectiveness.
4. Perform mountain climbers for 30-60 seconds, aiming for 3 sets with a 30-second rest between sets, to elevate heart rate and promote calorie burn for weight loss.
4. Scissor Kicks
This ab exercise for weight loss targets the lower abdominal muscles while also engaging the hip flexors. It helps to tone and define the lower abs, contributing to a flatter stomach. As a dynamic movement, scissor kicks also increase heart rate and calorie burn, aiding in weight loss efforts.
Steps to Perform Scissor Kicks for Weight Loss:
1. Lie flat on your back with your hands under your glutes for support.
2. Lift your legs off the ground a few inches and alternate crossing one leg over the other in a scissoring motion.
3. Press your lower back into the floor and maintain a steady pace to maximise the exercise's effectiveness.
4. Aim for 3 sets of 20-30 repetitions, with a 30-second rest between sets, to effectively target the lower abs and promote weight loss.
5. Hanging Leg Raises
These leg raises target the entire abdominal area, focusing on the lower abs. Lifting the legs against gravity strengthens the core muscles and helps to create definition in the midsection. The hanging position also engages the stabilising muscles of the shoulders and arms.
Steps to Perform Hanging Leg Raises for Weight Loss:
1. Hang from a pull-up bar with your arms fully extended and your shoulders engaged.
2. Keep your legs straight and slowly lift them upwards towards your chest, using your abdominal muscles.
3. Lower your legs back down with control, avoiding swinging or momentum to maintain proper form and maximise the benefits of the exercise.
4. Aim for 3 sets of 10-12 repetitions, with a 30-second rest between sets, to effectively target the lower abs and promote weight loss.
Also Read: Best Cardio For Weight Loss And 14 Best Fat Loss Exercises To Do At Home!
6. Bird Dogs
This ab exercise for weight loss is a core-strengthening exercise that targets the abdominals, lower back, and glutes. By engaging multiple muscle groups simultaneously, bird dogs help improve stability and posture while promoting weight loss through increased calorie burn.
Steps to Perform Bird Dogs for Weight Loss:
1. Start on your hands and knees in a tabletop position, with your wrists aligned under your shoulders and your knees under your hips.
2. Extend your right arm forward and your left leg back, keeping your hips and shoulders parallel to the ground.
3. Hold for a moment, then return to the starting position and switch sides, extending your left arm forward and your right leg back.
4. Perform 3 sets of 12-15 repetitions on each side, with a brief pause between each repetition, to effectively engage the core and aid in weight loss.
7. Dead Bug Exercise
The dead bug ab exercises for weight loss target the deep core muscles while improving coordination and stability. By stabilising the spine and pelvis, this exercise helps to reduce lower back pain and promote weight loss by strengthening the abdominal muscles.
Steps to Perform Dead Bug Exercise for Weight Loss:
1. Lie flat on your back with your arms extended towards the ceiling and your knees bent at a 90-degree angle.
2. Engage your core muscles and slowly lower one arm and the opposite leg towards the ground, keeping your lower back pressed into the floor.
3. Return to the starting position and repeat on the other side, alternating arms and legs in a controlled motion.
4. Aim for 3 sets of 12-15 repetitions on each side, focusing on maintaining proper form and breathing throughout the exercise to maximise its effectiveness for weight loss.
8. Stability Ball Rollouts
These rollouts are advanced core exercises targeting the abdominals, obliques, and deep stabilising muscles. By challenging balance and stability, stability ball rollouts help sculpt the midsection and promote weight loss through increased calorie expenditure.
Steps to Perform Stability Ball Rollouts for Weight Loss:
1. Kneel on the floor with a stability ball in front of you and your hands on top of the ball.
2. Engage your core muscles and slowly roll the ball forward, extending your arms out in front of you while maintaining a straight line from your knees to your shoulders.
3. Pause briefly at the end of the movement, then use your core muscles to pull the ball back towards you, returning to the starting position.
4. Perform 3 sets of 10-12 repetitions, focusing on controlled movements and maintaining proper form to target the core and aid in weight loss effectively.
9. Russian Twists
This core ab exercise for weight loss targets the obliques, helping to sculpt and define the waistline. By engaging the entire core, including the abdominals and lower back, Russian twists contribute to weight loss by burning calories and increasing muscle tone.
Steps to Perform Russian Twists for Weight Loss:
1. Sit on the floor with your knees bent and your feet lifted off the ground, balancing on your sit bones.
2. Hold a weight or medicine ball with both hands and lean back slightly, engaging your core muscles for stability.
3. Twist your torso to one side, bringing the weight towards the floor beside your hip, then twist to the other side, alternating in a controlled motion.
4. Aim for 3 sets of 15-20 repetitions on each side, maintaining a steady pace and keeping your core engaged to maximise your weight loss effectiveness.
10. Knee Tucks On A Stability Ball
Using a stability ball, this ab exercise for weight loss targets the lower abdominals and hip flexors while improving balance and stability. By engaging multiple muscle groups, this exercise promotes calorie burn and helps to sculpt and tone the abdominal area.
Steps to Perform Knee Tucks On A Stability Ball for Weight Loss:
1. Start in a plank position with your hands on the ground and your shins resting on top of a stability ball.
2. Engage your core muscles and use your feet to roll the stability ball towards your chest, lifting your hips towards the ceiling.
3. Pause briefly at the top of the movement, then slowly roll the ball back to the starting position, maintaining control throughout the motion.
4. Perform 3 sets of 12-15 repetitions, focusing on maintaining proper form and breathing to target the lower abs and aid in weight loss effectively.
Also Read: 10 Dynamic Ab Exercises With Dumbbells For A Sculpted Midsection!
Note these additional ab exercises for weight loss with benefits to get variety and variations for all levels:
11. Basic Crunches
Strengthening the core and promoting calorie burn, basic crunches target the abdominal muscles effectively, aiding in weight loss and achieving a toned midsection. They contribute to better posture and spinal alignment, enhancing overall physical appearance and confidence.
12. Bicycle Crunches
By engaging multiple muscle groups and increasing calorie expenditure, bicycle crunches are instrumental in sculpting the core and reducing excess fat around the waist. Their dynamic movement improves coordination and flexibility, supporting a more active lifestyle conducive to weight loss.
13. Basic Planks
Enhancing core strength and stability, basic planks facilitate calorie burn and promote weight loss by engaging multiple muscle groups simultaneously. They improve posture and balance, reducing the risk of injury and enhancing overall physical performance and appearance.
14. Flutter Kicks
Targeting the lower abdominal muscles and hip flexors, flutter kicks aid in toning the midsection and burning calories for weight loss. Their dynamic nature increases heart and metabolic rates, fostering fat loss and enhancing overall fitness.
15. Sit-Ups
Known for their effectiveness in strengthening the core and burning calories, sit-ups contribute to weight loss by targeting the abdominal muscles. Improving muscle tone and definition enhances overall body composition and helps achieve a leaner physique.
16. Toe Touches
Engaging the abdominal muscles and promoting calorie expenditure, toe touches assist in weight loss by toning the midsection and reducing excess fat. Enhancing flexibility and mobility, they support an active lifestyle that maintains a healthy weight.
17. Superman
By strengthening the lower back muscles and engaging the entire posterior chain, Superman exercises aid in achieving a balanced physique and supporting weight loss goals. Improving spinal alignment and posture enhances overall physical appearance and reduces the risk of injury during other exercises.
18. Boat Pose
This challenging yoga pose strengthens the core muscles, aiding in weight loss by toning the abdominal region and improving overall body composition. By engaging multiple muscle groups and promoting balance, Boat Pose boosts metabolism and supports excess fat burning for a leaner physique.
19. Spiderman Planks
Incorporating dynamic movement, Spiderman planks target the obliques and abdominals, contributing to weight loss by increasing calorie burn and sculpting the waistline. This exercise enhances functional strength and agility, promoting overall fitness and body toning.
Also Read: Boost Your Arm Strength With The Best Workout Plan For Biceps At Home!
20. V-Ups
This is highly effective for targeting the entire core, assisting in weight loss by engaging multiple muscle groups and promoting calorie expenditure. By strengthening the abdominals and hip flexors, V-Ups contribute to a more defined midsection and improved posture, enhancing overall physical appearance and confidence.
21. Oblique Crunches
Focusing on the oblique muscles, oblique crunches aid in weight loss by toning and defining the waistline. By targeting specific areas of the core, this exercise helps to trim excess fat and create a more sculpted midsection. Improved core strength and stability also support better posture and spinal alignment.
22. Lying Leg Twists
These twists engage the obliques and lower abdominals, assisting in weight loss by promoting calorie burn and toning the waistline. This exercise enhances spinal mobility and flexibility, reducing the chances of injury and supporting physical wellness.
23. Plank Jacks
These ab exercises for weight loss work by targeting the entire core and increasing heart rate, aiding in weight loss by burning calories and promoting muscle definition. This dynamic exercise improves cardiovascular fitness and strengthens the abdominal muscles, contributing to a more toned and sculpted midsection.
24. Leg Raises
This ab exercise for weight loss strengthens the lower abdominals and hip flexors, assisting in weight loss by toning the midsection and improving overall core strength. By engaging multiple muscle groups, leg raises increase calorie expenditure and promote better muscle definition, leading to a leaner physique.
25. Captain’s Chair Leg Raises
Utilising the captain's chair apparatus, leg raises target the lower abdominals and hip flexors. They aid in weight loss by toning and strengthening the midsection. This exercise improves core stability and promotes better posture, contributing to a more balanced and sculpted physique.
Also Read: 8 Most-Effective Exercises To Lose Belly Fat And Practical Tips To Reduce Your Waist Size!
How To Get A Flat Stomach?
Spot reduction, the belief that you can exclusively burn fat from specific areas like the belly is a misconception. Therefore, solely targeting belly fat for a flat tummy is not feasible; instead, efforts lead to overall body toning. Achieving a flat stomach requires a comprehensive approach encompassing various fitness and nutrition aspects.
Note this detailed breakdown of how to lose belly fat to get a flat stomach:
Ways | Inclusions | Benefits |
Follow A Nutritious Diet | Focus on whole foods like fruits, vegetables, lean proteins, and healthy fats. Avoid processed foods and sugary drinks. Monitor portion sizes to maintain a balanced intake of nutrients. | A nutritious diet supports weight loss and reduces bloating, leading to a flatter stomach. |
Limit Refined Carbs | Reduce intake of foods high in refined carbohydrates such as white bread, pasta, and sugary snacks. Opt for whole grains like quinoa, brown rice, and oats for improved digestion. | Reducing refined carbs helps regulate blood sugar levels and reduces belly fat accumulation, promoting a leaner midsection. |
Try Portion Control | Use smaller plates to control portion sizes. Eat slowly and mindfully, paying attention to hunger cues. Avoid overeating by stopping when you feel satisfied, not stuffed. | Portion control prevents calorie overload and promotes weight management, contributing to a flatter stomach. |
Track Your Hydration | Drink an adequate amount of water throughout the day. Consume water-rich foods like cucumbers and watermelon. Keep track of your water intake using apps or a journal. | Proper hydration aids digestion, reduces water retention, and supports metabolism, assisting in achieving a toned abdomen. |
Try Cardiovascular Exercise | Run, swim, or cycle to elevate heart rate and burn calories. Incorporate variety to prevent boredom and plateaus. Aim for at least 150 minutes of moderate-intensity cardio per week. | Cardiovascular exercise helps burn excess, including abdominal fat, leading to a slimmer waistline. |
Include Strength Training | Incorporate exercises like squats, lunges, and planks to build muscle mass. Use weights or resistance bands for added challenge. Target all major muscle groups for balanced strength development. | Strength training boosts metabolism, increases muscle tone, and improves posture, contributing to a flatter and more defined stomach. |
Practice HIIT Workouts | Perform high-intensity interval training (HIIT) exercises such as sprints, burpees, and jump squats. Alternate between short bursts of intense activity and brief recovery periods. Aim for 20-30 minutes of HIIT sessions, 2-3 times weekly. | High-intensity workouts torch calories, improve cardiovascular health, and stimulate fat loss, including abdominal fat. |
Get Regular Quality Sleep | Prioritise 7-9 hours of uninterrupted sleep each night. Establish a consistent sleep schedule and create a relaxing bedtime routine. Keep your sleep environment dark, cool, and free from distractions. | Quality sleep regulates hormones related to appetite and metabolism, promoting weight management and a flatter stomach. |
Expert’s Advice
As a health expert, I recommend combining these workouts with a balanced diet, promoting weight loss and health. Additionally, more stress is given over combining ab exercises with cardio and full-body strength training to maximise calorie burn and fat reduction.
Health Expert
Aditi Upadhyay
The Final Say
To conclude, although the best exercises for belly fat loss, specifically targeting the abs, can help strengthen and tone your midsection muscles, they are not the primary solution for shedding significant weight. For effective weight loss, you need a well-rounded approach that includes eating a balanced diet, doing cardio workouts, and engaging in strength training for your whole body.
FAQs
1. What are the top 5 best ab workouts to lose stomach fat?
The top 5 best ab workouts to lose stomach fat include planks, bicycle crunches, Russian twists, leg raises, and mountain climbers. These exercises engage multiple muscle groups in the core, promoting fat loss and toning.
2. How to incorporate crunches to lose belly fat in abdominal area?
To incorporate crunches effectively for losing belly fat, ensure proper form by lying on your back with your knees bent and feet flat on the floor. Place hands behind your head or crossed over your chest, and lift your upper body off the floor using your abdominal muscles. Exhale as you crunch up, then inhale as you lower back down. Aim for 2-3 sets of 12-15 repetitions, gradually increasing intensity as your strength improves.
3. What is the best time to do fat burning belly exercises?
The best time to do fat-burning belly exercises is in the morning before breakfast or later, at least 1-2 hours after a meal. Exercising on an empty stomach in the morning can enhance fat burning while working out later in the day allows for better muscle performance and flexibility.
4. What are the functional abdominal workouts to burn fat?
Functional abdominal workouts to burn fat include kettlebell swings, medicine ball slams, Turkish get-ups, and farmer's carries. These movements engage the core muscles dynamically, promoting fat loss while improving overall strength and stability.
5. What are the known ab exercises to tone and flatten the stomach?
Known ab exercises to tone and flatten the stomach include crunches, reverse crunches, planks, bicycle crunches, and leg raises. These exercises target the rectus abdominis, obliques, and transverse abdominis muscles, leading to a firmer and more defined midsection.
References
- Frontiers | Morning Exercise Reduces Abdominal Fat and Blood Pressure in Women; Evening Exercise Increases Muscular Performance in Women and Lowers Blood Pressure in Men (frontiersin.org)
- The Effect of Aerobic and Resistance Training and Combined Exercise Modalities on Subcutaneous Abdominal Fat: A Systematic Review and Meta-analysis of Randomized Clinical Trials - ScienceDirect
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