If you’re looking to lose belly fat or reach a healthier weight, diet is one important factor – but it’s also crucial to get the exercise plan right as well. Most of us don’t want to be spending hours in the gym working out – even if we did feel the urge to do this many of us just simply don’t have the time. So we’ve rounded up the best exercises and workouts that you can do at home, to target and lose belly fat.
If you’re looking to exercise to lose belly fat, and you need some inspiration for your next tummy-targeting workout, have a scroll through this list. You could pick and mix from the exercises to create your own workout. Or, scroll to the end of the article to find some curated workouts for belly fat.
Related: Cardio abs workout to burn belly fat [VIDEO]
What is the core?
Your core is the mid-section of the body, or your trunk – and it consists of 16 different muscles. When we talk about the core, we’re talking about your deeper muscles that stabilise you in everything you do.
Think of a tin can. The top of the can is your diaphragm and the bottom is your pelvic floor. On the outside of the tin can are the superficial muscles – the rectus abdominis and external obliques. These are the six-pack muscles.
On the inside of the tin can are the deeper muscles called the transversus abdominis, internal obliques and deeper back muscles. Your inner thighs, glutes, shoulders and neck also support your core.
Why train the core? If you only train your superficial six-pack muscles, you won’t get a flat tummy because you won’t be targeting every muscle group.
Exercise to lose belly fat: 25 best exercises
- Pelvic tilt
- Medicine ball stomach lifts
- Single leg toe taps
- Hip rolls
- Crunches
- Side leg lifts
- Sit-ups (1-minute test technique)
- Crossovers
- Reverse crunches
- Stability ball crunches
- Stability ball crossovers
- Stability-ball side lifts
- Plank
- Side plank
- Jumping jacks
- Straight arm and leg crunches
- Cycling
- Spotty dogs
- Side to elbow to knees
- Single leg squats
- Flutter kicks
- Medicine ball woodchops
- Crisscrosses
- Medicine ball twists
Keep reading for full instructions on how to ace the best exercises to lose belly fat.
1. Pelvic tilt
Pelvic rocking can be hard to master but it’s worth the time, as it’s an effective move if you want to exercise to lose belly fat.
How to do a pelvic tilt:
- Lie on your back on the floor with your knees bend and your feet flat on the floor.
- You should have a normal arch in your back.
- Place your finger tips of one hand on your hip bone.
- The other hands fingertips goes into the small of your back.
- Push your lower back flat into the floor.
- The arch in your lower back should be flat and you should have felt your finger moving slightly up towards your ribcage.
- Control each repetition by feeling the same amount of pressure on your fingers in the small of your back.
- Arch your back off the floor.
Be safe: Always warm your core up with pelvic tilts. It helps to stimulate the nerve supply between your brain and your muscles. This will prevent back pain and other injuries.
2. Medicine ball stomach lifts
When you exercise to lose belly fat, don’t just stick to conventional exercises – try something different! This is a fun exercise made more interesting by the use of a medicine ball.
How to do medicine ball stomach lifts:
- Lie on your back on the floor.
- Place a medicine ball on your stomach and hold it in place with your hands.
- Pull your belly button in towards your spine gently push down with your hands on the ball.
- Ensure that you don’t hold your breath.
- Push your stomach out and lift the medicine ball up.
- Ensure that you don’t move your shoulders or hips.
Be safe: Breathe normally while doing this exercise. The more you practice, the more movement and control you’ll get.
3. Single leg toe taps
Pay attention to get this move right and you will reap the benefits in the long run.
How to do single leg toe taps:
- Lie flat down on your back and lift your legs up to right angle.
- Place one hand on your stomach and the other hand’s fingertips it the small of your back.
- Perform a pelvic tilt like in exercise one. You should feel some pressure on your fingers.
- Slowly lower your right leg to the floor until your toes touch the floor.
- You should still feel the same amount on pressure on your fingers in the small of your back.
- You should also check that the hand on your stomach is not lifting up.
- Lift your right leg up to the starting position and repeat with your left leg.
Be safe: Moving your legs up and down is easy. Doing controlled movements where you make sure that your stomach isn’t lifting up and your back doesn’t arch takes practice. Getting exercise one to three right will support your ability to get perfect abs.
4. Hip rolls
Let’s get those hips moving.
How to do hip rolls:
- Lie on the floor with your legs at a right angle.
- Take your arms sideways and place your palms flat on the floor.
- Slowly roll your legs over to the right side.
- Allow your knees to touch the floor but try not to rest.
- Ensure that your shoulders stay on the floor.
- Lift your legs up to the starting position.
- Roll your legs over to the left.
- Alternate between the two sides.
Be safe: This exercise gives instant feedback whether or not you’re doing it correctly. If you start to crawl after a few repetitions and your shoulders lift off the floor then you’re only using momentum and not muscle strength and control. Keep the movements slow and you should stop moving.
5. Crunches
It’s time to crunch your way to a sexy six-pack…
How to do crunches:
- Lie on your back on the floor with your kneed bend and your feet flat on the floor.
- Place your hands next to your ears.
- Look up to the ceiling.
- As you crunch you head and shoulders off the floor ensure that you do a pelvic tilt (exercise one) and prevent your stomach from bulging out (exercise two).
- Slowly lower with control and remember to breathe.
Be safe: Working on the correct technique will maximise the results you’ll get in the following weeks.
6. Side leg lifts
Whittle down your waistline and lose belly fat with this effective exercise.
How to do side leg lifts:
- Lie on your right side with your right arm supporting your head.
- Keep your left arm in front of your body to aid your balance.
- Lift both legs off the floor.
- Complete one set before changing over to the left.
Be safe: If your hipbones dig into the floor roll your hips slightly forward or backwards until you find a comfortable position.
7. Sit-ups (1-minute test technique)
By using this move as a test of your fitness, as well as a great exercise move to lose belly fat, it’ll bring out your competitive streak.
How to do 1-minute sit-ups:
- Lie on the floor with your knees bent at a 45-degree angle and your feet flat on the ground.
- Keep your hands next to your ears and not behind your head.
- Lift your body up off the floor into a seated position.
- Ensure that you keep your heels on the floor.
- Lower back down until your back touch the floor.
- For the test complete as many repetitions as possible in one minute.
Be safe: Ask someone to hold your feet when you do the test or tuck your feet in underneath the sofa or bed.
8. Crossovers
Shape and tone your waistline.
How to do crossovers:
- Lie flat on the floor with your knees bend and feet flat on the floor.
- Place your hands next to your ears.
- Crunch your head and shoulders diagonally up allowing your right shoulder to move towards your left hip.
- Return to the centre position and repeat towards the other side.
- Keep alternating between left and right.
Be safe: Perform your pelvic tilt to prevent your lower back from arching.
9. Reverse crunches
This can be a bit challenging but it’s well worth sticking with as it gets results.
How to do reverse crunches:
- Lie on your back on the floor.
- Keep your arms next to your body and your legs at a right angle.
- Pull your knees about two inches in towards your chest.
- Thrust your hips up off the floor and push your legs up to the ceiling.
- Slowly lower with control, using your arms if you need to.
Be safe: Don’t slam your back onto the floor.
10. Stability ball crunches
This move will really test your midsection.
How to do stability ball crunches:
- Lie with the small of your back on a stability ball so that your body is parallel to the floor.
- Place your hands next to your ears.
- Perform a pelvic tilt and crunch your head and shoulders off the Ball.
- Slowly return to the starting position.
Be safe: If you need to make the exercise easier, keep your upper back on the Ball. Progress to having your lower back on the Ball as you get stronger.
11. Stability ball crossovers
Effective and challenging – but in a good way!
How to do stability ball crossovers:
- Lie with the small of your back on a Stability Ball so that your body is parallel to the floor.
- Place your hands next to your ears.
- Perform a pelvic tilt and crunch your head and shoulders up towards the right side.
- Return to the centre position before repeating the move to the left side.
- Alternate between left and right.
Be safe: Keep the movement small to isolate your stomach muscles.
12. Stability ball side lifts
Turning and rolling over in bed might be a bit less pleasant for the next few days after this exercise.
How to do stability ball side lifts:
- Lie with your right hip on a Stability Ball.
- Place your right leg in front and your left leg behind against a secure surface.
- Cross your arms on your chest.
- Slowly lower your body sideways over the Ball.
- Lift back up to the starting position.
- Complete one set on the right before changing over to the left.
Be safe: Keep your body in a straight line with your core muscles tight.
13. Plank
No sagging hips please!
How to do the plank:
- Lie on your stomach on the floor.
- Place your elbows directly underneath your shoulders.
- Lift your hips off the floor.
- Keep a straight line between your head, shoulders, hips and feet.
- Focus on your breathing.
Be safe: If you feel a pain in your lower back, your hips are sagging. Lift your bottom up. Remember to keep breathing. If it’s too hard keep your knees on the floor.
14. Side plank
Hold up for 60 seconds. You can do it! Remember you have 2 sides so it’s twice the amount of fun!
How to do side plank:
- Lie on your right side and place your right elbow underneath your right shoulder.
- Place your left foot behind your right foot on the floor.
- Lift your hips off the floor to form a straight line between your head, shoulders, hips and feet.
- Breathe normally.
- Complete one set before changing over to the left.
Be safe: If you find this exercise too hard, keep your knees bent until you get stronger
15. Jumping jacks
This cardio exercise is a classic! But a good sports bra is essential.
How to do jumping jacks:
- Stand upright with your feet together and your arms next to your side.
- Jump up, open your legs and clap your hands above your head.
- Land with your legs spread wide.
- Repeat the move as fast as possible.
Be safe: Keep your knees soft on the landing.
16. Straight arm and leg crunches
This is a hard but effective exercise to lose belly fat. It requires coordination too!
How to do straight arm and leg crunches:
- Lie on your back, extend you right arm above your head and extend your right leg.
- Place your left hand behind your head and keep your left leg at a right angle.
- Crunch your right arm and leg up until your hand touch your leg.
- Slowly return to the starting position.
- Complete one set on the right before changing over to the left.
Be safe: Ensure that you do a pelvic tilt and breathe out as you lift.
17. Cycling
It may feel like a long minute, but you’ll feel the burn!
How to do the cycling exercise:
- Lie on your back with your legs at right angle.
- Keep your hands next to your ears.
- Crunch your right elbow over to your left knee while extending your left leg.
- Return to the centre position.
- Crunch your left elbow over to your right knee while extending your right leg.
- Alternate between right and left.
Be safe: Keep the tempo slow to prevent momentum.
18. Spotty dogs
Let’s get your heart pumping faster.
How to do spotty dogs:
- Stand in a split stance with your right leg in front of your left
- Lift your right arm up and push your left arm backwards
- Jump up into the air and swap your arms and legs around
- Alternate as fast as possible without losing technique
Be safe: Keep your knees soft on the landing.
19. Side to elbow to knees
Work on your waistline with this unique exercise.
How to do side to elbow to knees:
- Lie on your right side.
- Roll slightly backwards until you rest on the soft part of your bottom.
- Place your hands next to your ears.
- Lift both legs up and tuck your knees in.
- Your left knee (top knee) should touch your top elbow.
- Extend your legs out to a 45-degree angle.
- Tuck your knees in.
- Complete one set before changing over to the other side.
Be safe: If you find the exercise too hard keep your bottom leg on the floor until you’re strong enough.
20. Single leg squats
Let’s challenge your core.
How to do single leg squats:
- Stand on one your right leg
- Pull your core muscles tight
- Bend your right knee as deep as you feel comfortable
- Squeeze your bottom and lift back up to the standing position
- Complete one set before changing over to the other side
Be safe: The stronger you get the deeper your squat will be.
21. Flutter kicks
Fun and effective!
How to do flutter kicks:
- Lie flat on your back on the floor with your arms next to your body.
- Perform a pelvic tilt and brace your abs.
- Lift your right leg about four to five inches off the floor.
- Keep your leg straight.
- Now alternate between lifting your left and right leg up off the floor (similar to kicking in swimming).
Be safe: If you feel your back lifting off the floor lift in to your elbows and perform the move until you are strong enough to lie flat down.
22. Medicine ball woodchops
A great full body exercise. Ideal for busy days when time is tight.
How to do medicine ball woodchops:
- Stand with your feet hip width apart.
- Hold a medicine ball with both hands above your right shoulder.
- Keep your torso slightly twisted towards the right.
- Twist towards the left and lower the ball towards the floor on the left.
- Bend your knees to allow the ball to touch the floor.
- Return to the standing position.
- Complete one set on the right before changing over.
Be safe: Focus on something in front of you to prevent feeling dizzy.
23. Crisscrosses
Tough but effective, this exercise is ideal if you’re looking to lose fat from the front of your belly.
How to do crisscrosses:
- Lie flat on your back on the floor with your arms next to your body.
- Perform a pelvic tilt and brace your abs.
- Lift both legs about four to five inches off the floor.
- Keep your legs straight.
- Open your legs hip width.
- Close your legs crossing your right leg on top of your left.
- On the next repetition cross left over right.
- Alternate on every repetition.
Be safe: If you feel your back lifting off the floor lift in to your elbows and perform the move until you are strong enough to lie flat down.
24. Medicine ball twists
A dynamic move that tones the side muscles.
How to do medicine ball twists:
- Kneel on the floor with a medicine ball lying on the floor behind your feet.
- Twist towards the right and pick the ball up.
- Then, twist all the way around to your left side and place the ball back on the floor. behind your feet.
- Twist back to the right and repeat.
- Complete one set twisting to the right and the next twisting to the left.
Be safe: Make sure you twist far enough around when you put the ball down otherwise you might not be able to reach it on the next repetition.
Best workouts to lose belly fat
Exercise to lose belly fat with these fun and effective at-home workouts!
- Cardio abs workout: burn belly fat & tone your midriff
- 10 minute ab workout for women
- Legs, bums and tums home workout plan
Looking to truly tone your tum? Click here for more tips on getting a six pack!