3 Exercises to Lose Tummy Fat and Strengthen Your Core

3 Exercises to Lose Tummy Fat and Strengthen Your Core

When it comes to losing tummy fat, consistency is key.

Along with a balanced diet and regular cardio, core-strengthening exercises can help you work toward a flatter, toned midsection.

Here are three simple yet effective exercises that target the abs and obliques, helping you strengthen your core and reduce belly fat over time.

 

 

1) Standing Weighted Crunch

The standing weighted crunch targets the upper abs, making it perfect for sculpting and toning while also improving core stability. Unlike traditional crunches, this exercise keeps you on your feet, making it easier on the back while engaging more muscles.

How to Do It:

  1. Stand with your feet hip-width apart, knees slightly bent.
  2. Hold a weight (like a dumbbell or medicine ball) with both hands, keeping it at chest height.
  3. Engage your core, and inhale to prepare.
  4. As you exhale, pull your belly button towards your spine and crunch forward, bringing your chest closer to your hips.
  5. Slowly return to the starting position, making sure to control the movement with your core rather than swinging the weight.

Reps: Aim for 3 sets of 12–15 reps. Start with a manageable weight, and increase as your core strength builds.

2) Laying Leg Raise

The laying leg raise is a powerful exercise for the lower abs, often a challenging area to target. This move is fantastic for isolating the lower abdominal muscles and can help reduce that “pouch” many people aim to flatten.

How to Do It:

  1. Lie on your back on a mat with your legs straight and arms by your sides for stability.
  2. Keep your lower back pressed into the floor by engaging your core muscles.
  3. Inhale as you slowly lift both legs towards the ceiling, keeping them straight.
  4. Once your legs form a 90-degree angle with your torso, exhale and slowly lower them back down, stopping just above the floor.
  5. Avoid letting your lower back arch; keep the movement slow and controlled.

Reps: Aim for 3 sets of 10–12 reps. If you’re a beginner, bend your knees slightly to make the movement easier and reduce pressure on the lower back.

3) Standing Oblique Twist

This exercise targets the oblique muscles along the sides of your core, helping to tone and define your waist while improving balance and stability. It’s also great for enhancing overall core strength.

How to Do It:

  1. Stand with feet hip-width apart, holding a weight in front of you with both hands, elbows bent slightly.
  2. Engage your core and keep your knees soft to avoid locking them.
  3. Twist your torso to the left, rotating through your core rather than your arms or shoulders.
  4. Return to the center, and twist to the right. Keep your hips stable and move only through your waist.
  5. Continue twisting side to side in a controlled manner.

Reps: Aim for 3 sets of 15–20 reps (alternating sides). Start with a lighter weight to ensure you’re engaging your core without straining.

A Few Tips for Maximising Results

  1. Focus on Form: It’s crucial to perform each exercise with the correct form. Avoid jerky movements, and always engage your core for each rep.
  2. Combine with Cardio: Exercises that target the core are essential, but cardio helps burn calories, which is key to losing belly fat.
  3. Maintain a Balanced Diet: To see results, consider a balanced diet with lean proteins, complex carbs, and plenty of fibre-rich foods - you can also see our meal plans that cover gut health, anti bloat and high protein meal plans in our membership

 

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