12 Best Abdominal Fat Workout Exercises And Ways To Lose Belly Fat in 15 Days!

Welcome, readers! Regardless of your body type, excess fat is bad for your health. About 90% of body fat is located under most people's skin. If you have fat around your waist, know that losing belly fat involves incorporating an abdominal fat workout, which will suffice along with a healthy diet. That’s because the weight we carry around in our stomachs can be a sign of health problems, which requires targeted abdominal fat loss exercise to get rid of them. 

Increased abdominal fat can lead to obesity and increase the risk of other diseases, such as diabetes, heart disease, gallbladder disease, kidney disease, fatty liver disease, and others. Abdominal fat removal exercises significantly help accumulate fat in the abdomen, which is also called visceral fat. During your visceral fat workout, your abdominal muscles help stabilise your core, aiding in better breathing, protecting internal organs, and maintaining posture. 

To help you find the best fit, this blog explores the best abdominal fat workouts and lists abdominal fat loss exercises that burn belly fat.  

Table Of Contents 

1. What Workout Burns Most Belly Fat?  

2. Best Abs Fat Loss Workout  

3. How To Reduce Tummy Fat? Or How To Lose Belly Fat In 15 Days? 

4. Expert’s Advice 

5. The Final Say 

6. FAQs 

7. References 

What Workout Burns Most Belly Fat?  

While there are many abdominal fat workouts to lose belly fat and strengthen your abs, let’s explore seven abdominal fat exercises that can tone your tummy, improving your body composition.   

1. Vertical Leg Raise 

These effective abdominal exercises target the lower abs, helping to tone your lower abdomen muscles. By lifting your legs vertically, you eventually engage your entire core, including the rectus abdominis and obliques, which can contribute to reducing belly fat over time. 

Instructions: 

• On a mat, lie flat on your back with your arms extended by your sides. 
• Keep your legs straight and together, and lift them up to form a 90-degree angle with the floor. 
• Slowly lower your legs back down to the starting position without letting them touch the ground. 
• Repeat for the desired number of times, focusing on controlled movements and engaging the core muscles throughout the exercise. 

2. Pilates 

It is a low-impact belly fat loss exercise that focuses on strengthening core muscles, including the abdominals, back, and pelvic floor. It emphasises proper alignment, breathing, and controlled movements to improve flexibility, posture, and overall body awareness. Regular practice of Pilates leads to increased muscle tone, improved abdominal strength, and better posture, which can help reduce belly fat over time. 

Instructions: 

• Keep distance between hips apart, with your knees bent, lay on your back and keep your feet flat on the floor. 
• Engage your core muscles and draw your navel towards your spine to maintain a neutral spine position. 
• Deeply inhale through your nose, then exhale slowly from your mouth as you engage your abdominals and lift your neck, head and shoulders off the mat. 
• Hold the position briefly, then inhale to lower back down with control. 

Also Read: Discover 10 Incredible Benefits Of Mat Pilates For Your Health  

3. Downhill Running 

This abdominal fat workout involves descending a slope or hill at a controlled pace. This type of running increases the intensity of the workout, engaging the abdominal muscles, legs, and cardiovascular system. The downhill motion requires the body to stabilise and control the movement, which can help strengthen the core and burn calories more efficiently, contributing to belly fat loss. 

Instructions: 

• Find a gentle downhill slope or hill with a smooth surface to run on. 
• Begin your run comfortably, gradually increasing speed as you descend the slope. 
• Use controlled movements to avoid any strain on your joints and knees. 
• Gradually increase the duration and intensity of your downhill runs as your fitness level improves, aiming for consistency and gradual progress. 

4. Lunges 

Lunges are a versatile lower-body workout that targets the glutes, quadriceps, hamstrings, and calves. By engaging these large muscle groups, lunges increase calorie expenditure and promote fat loss, including in the belly area. They also require stability in the core muscles to maintain proper posture throughout the movement, further contributing to abdominal toning. 

Instructions: 

• Stand tall, keeping your feet hip-width apart, hands on hips or at your sides. 
• Step ahead using your right foot, bending your knees and lowering your body to the ground. 
• Keep your front knee close to your ankle while your back knee hovers above the floor. 
• Push your front heel back to the starting position, followed by another on the other side. 

5. Strength Training 

This training involves lifting weights or using resistance to build muscle mass and increase strength. While it does not directly target belly fat, strength training helps boost metabolism, increase lean muscle mass, and promote overall fat loss, including in the abdominal area. Also, as muscle tissue requires more energy to maintain than fat tissue, strength training can lead to a higher resting metabolic rate, facilitating fat burning even at rest. 

Instructions: 

• Select various strength training exercises that target different muscle groups, such as the chest, core, back, and legs. 
• Perform each exercise with proper form and technique, using a weight or resistance level that allows you to complete 8-12 repetitions with good form. 
• Incorporate compound exercises, such as squats, deadlifts, and rows, for maximum muscle engagement and calorie burn. 
• Aim to strength train at least two to three times weekly, allowing for adequate rest and recovery between sessions. 

6. Squats 

These compound lower body exercises target the quadriceps, hamstrings, glutes, and core muscles. By engaging these large muscle groups, squats increase calorie expenditure and promote fat loss, including in the abdominal area. Also, squats improve functional strength, mobility, and balance, making them a highly effective exercise for reducing belly fat. 

Instructions: 

• Stand tall with hips at a distance and your toes pointed slightly outward. 
• Engage your core muscles and lift your chest as you bend your knees and push your hips back to lower your body toward the ground. 
• Keep your weight in your heels and lower until your thighs are parallel to the ground or as low as comfortable. 
• Keep your weight in your heels and lower it until your thighs are parallel to the ground or as low as comfortable. 

7. Russian Twist 

These twists are a core-strengthening exercise that targets the obliques, transverse abdominis, and hip flexors. By engaging these muscles, Russian twists help improve abdominal strength and stability, contributing to a toned midsection and reduced belly fat. 

Instructions: 

• Sit flat on the ground, holding a weight or medicine ball with both hands.
• Lean back slightly to engage muscles, then lift your feet, balancing on your sit bones. 
• Keep your spine straight and chest lifted to bring the weight or ball towards the ground beside your hip. Then twist your torso to the right 
• Engage your core to return to the centre, then twist to the left side, bringing the weight or ball towards the ground beside your left hip. 

Best Abs Fat Loss Workout 

To lose belly fat, you need to train your entire body, including your core and other muscle groups. Let's explore effective abdominal fat workouts to help you quickly lose fat. 

1. Crunches 

By engaging the abdominal muscles, crunches promote better posture and spinal alignment, reducing the appearance of belly fat. Additionally, incorporating crunches into your workout routine can increase overall calorie expenditure and support fat loss in the abdominal area. 

Instructions: 

• Lie flat on your back, keeping your feet flat on the ground and your knees bent. 
• Place your hands behind your head or across your chest, engaging your core muscles. 
• Lift your shoulder blades off the mat with your lower back pressed into the floor and contract abdominal muscles. 
• Slowly lower your upper body back to the starting position, controlling the movement with your core. 

2. Burpees 

This full-body exercise combines cardio and strength training, making it highly effective for burning calories and reducing body fat, including belly fat. By incorporating explosive movements like jumping and squatting, burpees elevate the heart rate and engage multiple muscle groups, promoting fat loss and improving cardiovascular fitness. 

Instructions: 

• Start in a standing position with your feet shoulder-width apart. 
• Squat down and place your hands on the floor, shoulder-width apart. 
• Jump your feet back into a plank position, keeping your body straight. 
• Perform a push-up by lowering your chest towards the floor, then push yourself back up to the plank position. 
• Jump your feet forward to the squat position, then jump upwards, reaching your arms overhead. 
• Land softly and immediately lower back down into the squat position to begin the next repetition.

3. Squat Curls 

This abdominal fat workout combines two effective exercises, which are squats and bicep curls, to target multiple muscle groups simultaneously and increase overall calorie burn. By incorporating compound movements, squat curls engage the lower body, core, and arms, promoting muscle growth and fat loss. 

Instructions: 

• Hold a pair of dumbbells with your hands fully extended by your sides. 
• Keep distance between your legs and straight to engage your core muscles. 
• Perform a squat by bending your knees and lowering your body towards the ground, keeping your weight in your heels and chest lifted. 
• As you stand back up from the squat, curl the dumbbells towards your shoulders, keeping your elbows close to your body. 
• Lower the dumbbells back down to the starting position as you descend into the next squat repetition. 

4. Mountain Climbers 

It is a dynamic, abdominal fat workout that targets the core, shoulders, and legs while also elevating the heart rate for calorie burning and fat loss. This exercise engages the abdominal muscles, including the obliques, as you alternate, bringing your knees towards your chest, promoting strength and endurance in the core while burning calories to reduce overall body fat, including belly fat. 

Instructions: 

• Start in a plank position with your body straight from head to heels and your hands directly under your shoulders. 
• Engage your core muscles and maintain a stable plank position throughout the exercise. 
• Alternately, drive your knees towards your chest, keeping your hips low and your back flat. 
• Move your legs quickly and smoothly, as if you were running in place while maintaining proper form. 

5. Jump Squats 

These squats are a plyometric exercise that combines squats with explosive jumps to engage the lower body muscles while also elevating the heart rate for calorie burning and fat loss. By incorporating powerful jumps, jump squats activate multiple muscle groups, like hamstrings and glutes, while also promoting cardiovascular endurance. 

Instructions: 

• Start in a squat position with your knees bent, keeping your chest lifted and your weight in your heels. 
• Lower your body into a squat to jump up, reaching your arms overhead. 
• Rest softly in the squat position, focusing on maintaining proper form and control. 
• Immediately lower back down into the next squat repetition, repeating the explosive jump with each repetition. 

Also Read: Step Up Your Health: Learn The Benefits Of Brisk Walking Every Day! 

How To Reduce Tummy Fat? Or How To Lose Belly Fat In 15 Days?  

Note the best ways to reduce belly fat along with incorporating the best abdominal fat workout for reference: 

Expert’s Advice 

Even if you don’t lose a lot of weight right away, don’t forget the benefits of your new behaviour. Small changes can have significant health benefits. There are countless ways to lose belly fat and strengthen your abs. The more you stick to your plan, the more likely you'll see the results you want.  

Health Expert  
Lavina Chauhan 

The Final Say 

This is how incorporating targeted abdominal fat workouts helps achieve a toned and defined midsection. Combining belly fat exercises like crunches, lunges, burpees, and mountain climbers, you can engage multiple muscle groups while promoting fat loss and strengthening your core. 

Consistency and dedication are essential for seeing results, so commit to a regular workout schedule and pair it with a balanced diet to maximise your efforts. With patience and perseverance, you can sculpt your abs and achieve your desired physique. 

FAQs 

1. Will ab workouts burn stomach fat? 

Abdominal fat workouts can strengthen and tone the abdominal muscles but may not directly target stomach fat. To burn stomach fat effectively, a cardio exercise combination, strength training, and a balanced diet are recommended. 

2. Why does combining ways to reduce abdominal fat and exercise work? 

Abdominal fat workouts like crunches, twists and planks help strengthen plus tone the muscles. However, reducing abdominal fat requires a comprehensive approach that includes a healthy and balanced diet, physical activity and lifestyle changes. 

3. What does abdominal fat reduction exercise involve? 

Abdominal fat reduction exercises include cardio exercises like running or cycling to burn calories, strength training to build muscle mass and boost metabolism, and targeted ab workouts such as crunches and leg raises to tone the abdominal muscles. 

4. What does visceral fat reduction exercise target? 

Visceral fat reduction exercises focus on overall fat loss through aerobic exercise, strength training, and a healthy diet. Activities like brisk walking, swimming, and high-intensity interval training (HIIT) can help reduce visceral fat, which is located deep within the abdomen and surrounds vital organs. 

5. What are some beneficial tips for belly fat exercise sessions? 

The following tips with abdominal fat workouts are the most preferred for better results: 

• Incorporate various exercises targeting different muscle groups, including cardio, strength training, and core workouts. 
• Aim for nearly 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous exercise per week. 
• Combine exercise with a balanced diet rich in fruits, vegetables, lean proteins, and whole grains. 
• Stay hydrated to support your exercise routine and overall health. 
• Be consistent and patient, as seeing results takes time and effort. 

References 

• https://www.bupa.co.uk/newsroom/ourviews/how-lose-belly-fat  
• https://www.health.harvard.edu/staying-healthy/abdominal-fat-and-what-to-do-about-it  
• https://health.clevelandclinic.org/tips-for-losing-belly-fat  
• https://www.health.harvard.edu/newsletter_article/taking-aim-at-belly-fat  
• https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/best-exercise-to-lose-belly-fat#:~:text=Aerobic%20exercise%20includes%20any%20activity,help%20you%20lose%20belly%20fat.  
• https://www.rush.edu/news/losing-belly-fat  

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