Here’s one myth worth busting: endless crunches supposedly melt away your belly fat.
But there are better exercises and techniques that strengthen your abs better than crunches.
This article shows you 10 of the best ones.
Let’s begin!
Table of Contents
1. Planks
Planks are the traditional go-to exercise for abs strengthening.
Unlike crunches or sit-ups, planks engage your entire core, including your rectus abdominis (the front wall of your abs), obliques (side muscles), and deep stabilizing muscles. By holding your body in a straight line from head to toe, planks target all these muscle groups at once, improving your balance, stability, and overall core strength.
To perform a plank correctly, start in a push-up position with your forearms resting on the ground. Keep your body straight from head to toe, engaging your core throughout.
Hold for 15 to 30 seconds, gradually working your way up to longer holds as you get stronger. Remember to keep your breathing steady and avoid letting your hips sink or lift too high.
2. Walking (especially incline walking)
Walking can torch your body fat because it burns lots of calories, gets your heart in the anaerobic zone easily, and strengthens your abs.
Incline walking, in particular, can be an effective way to target this muscle group. When you walk uphill, you engage your abdominal muscles more intensely to maintain your balance and stability.
To do incline walking correctly, start by warming up and gradually increasing the angle over time. Pay attention to your posture, keeping your core tight and your back straight. Focus on taking shorter, quicker steps to avoid straining your hips or lower back.
3. Weighted side bends
Weighted side bends can reduce waist size effectively and create a more defined midsection. Adding resistance forces the muscles in the oblique area to work harder, resulting in a greater burn and improved muscle definition.
To perform a weighted side bend correctly, stand with your feet shoulder-width apart and hold a dumbbell in one hand. Slowly lower the weight towards your side, bending at the waist and keeping your core engaged. Alternate sides and do three sets of ten reps to see results. Remember, it’s important to maintain proper form to avoid injury and maximize the benefits of this exercise.
4. Slow high knees
Slow high knees are a high-knee variation but with a slower pace. This exercise increases your heart rate, burns calories, and improves cardiovascular fitness.
The key to performing it correctly is to keep your core engaged and your movement slow and controlled. So, stand with your feet hip-width apart, lift your left knee, and bring it as close to your chest as possible. Lower it down and repeat the same on the right leg. Maintain a slow pace and keep your abs engaged throughout the exercise.
5. Russian twist
Russian twists can also whittle your waistline and burn stubborn belly fat. This exercise targets the rectus abdominis (the “six-pack” muscle) and the obliques, which run along the sides of the abdomen. The twisting motion strengthens and tones these muscles, providing a more defined midsection.
Remember: Proper form is key when performing this exercise.
Begin seated on the floor with bent knees, lean back slightly, and elevate your feet. As you twist your torso from side to side, focus on engaging your core and breathing deeply. Remember to avoid swinging your arms or collapsing your chest during the movement.
6. Battle ropes
Battle ropes can tone your tummy “and” burn belly fat fast. When you use battle ropes, you’ll get your heart rate up and feel the burn in your core and arms. To do them correctly, start with a shoulder-width stance and hold each end of the rope. Then, move your arms up and down simultaneously, making waves in the rope as you go.
Keep your core tight and your back straight throughout the exercise. With consistent use of battle ropes and a healthy diet, you’ll see some impressive results in your belly fat and overall fitness level.
7. Lunges (especially rotational lunges)
Lunges help torch belly fat because they burn a lot of calories. They also strengthen your abs.
Rotational lunges additionally target the obliques.
To perform this exercise correctly, start by standing with your feet hip-width apart and take a large step forward with your right foot, bending both knees at a 90-degree angle.
Hold a dumbbell or kettlebell close to your chest. From there, twist your torso to the right and hold for a second, then return to a standing position. Repeat on the other side and aim for three sets of 10 reps on each side.
8. Squat punches
The squat punch is a dynamic exercise combining two powerful movements. You’ll engage multiple muscle groups including your legs, core, and arms, by performing squats while simultaneously punching your arms forward.
Why is this important for torching belly fat?
The more muscle you engage during a workout, the more calories you burn. And when it comes to shedding fat, you must burn more calories than you consume.
To do a squat punch correctly, stand with your feet shoulder-width apart and your toes slightly pointing forward. Get down to a quarter squat and punch diagonally for 30 seconds.
To maximize results, hold onto small weights as you punch.
9. Standing toe touches
Standing toe touches aren’t just a great way to stretch out your hamstrings. They’re also a highly effective exercise for burning belly fat. When executed correctly, this move engages every muscle in your core, tightening and toning your midsection.
To perform a standing toe touch, start with your feet hip-width apart and your arms extended above your head. Then, slowly hinge forward at the waist, reaching your fingertips towards your toes as you exhale.
Keep your back straight and your abs engaged throughout the movement. As you come up, inhale and engage your glutes to complete the rep. Aim for three sets of ten to 15 reps, and watch as your belly fat melts away.
10. Any form of cardio
Cardio is particularly effective for blasting belly fat because it raises your heart rate, leading to an increased calorie burn. To get the most out of your cardio workouts, it’s important to choose exercises that challenge you but are still achievable.
Running, cycling, or swimming are all great options if you maintain a consistent effort level for an extended period.
Interval training can also be effective, where you alternate between higher and lower intensity efforts.
Remember to always warm up and cool down properly and focus on maintaining good form throughout your workout.
So, now you know how to sculpt your abs without 200 crunches per day. What do you think? Do any of these exercises challenge you? Have I missed anything?
Mary advocates for one powerful idea: fitness is about challenging yourself, but it’s not a race against the clock. She wants people to understand that the best fitness equipment doesn’t have to be expensive or very popular. The best workouts and machines should always fit your style and needs, not the other way around. So, Mary’s dedication and hard work are the engines that keep this website going.
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