6 Exercises That Help Burn Belly Fat And Strengthen Your Core

Belly fat—fat that accumulates around the midsection—can be divided into two categories: subcutaneous fat (under the skin) and visceral fat (around the organs). Visceral fat is linked to cardiovascular disease, cancer, and several other metabolic conditions. However, an exercise routine that targets the entire body—along with diet and lifestyle changes—can help support overall fat loss, including belly fat.

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Resistance (or strength) training is a key part of any body recomposition plan. It increases muscle masswhich helps you burn calories over time.

Following a full-body resistance training routine—like the exercises below—helps develop your muscles proportionally, reduce the risk of overuse injuries, and improve your range of motion.

1. Dumbbell Row

This exercise targets the majority of your major back musclessuch as your rhomboids, lats, traps, and erectors, as well as your biceps.

1. Choose a dumbbell that feels challenging but allows you to maintain good form.
2. Place your knee on a workout bench or a stable surface of a similar height. Kick your other leg out to the side.
3. Support yourself on the bench with your nonworking hand (the same side as your knee on the bench) and hold the dumbbell in your other hand.
4. Row the weight toward you on the working side, keeping your elbow close to your body.
5. Bring the weight up toward your torso, then lower it back down so that your elbow is straight. This completes one repetition, or rep, of the movement.
6. Complete your desired reps before switching sides.

2. Lat Pull Down

Lat pull-downs train your back muscles, including your lats, traps, and rear delts, while also engaging your core.

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1. Sit down on a lat pulldown machine. Adjust the leg support so the top of your knees are securely locked in place, providing stability during the movement. Place your hands on the pull-down bar with a wide grip, ensuring your palms are facing forward.
2. Sit up tall and exhale as you pull the bar down toward your collarbone. Focus on bringing your elbows down and toward your sides rather than pulling with your hands. This will better activate your back muscles.
3. Inhale as you slowly extend your arms back to the starting position, allowing the bar to move upward with control. Complete your desired reps and rest before the next set.

3. Dumbbell Bench Press

Dumbbell presses target your horizontal pushing muscleslike your pectorals (chest muscles), shoulder muscles, and triceps, while also engaging your core.

1. Lie back on a flat bench with a dumbbell in each hand and place your feet flat on the floor.
2. Exhale as you press the dumbbells toward the ceiling by extending your arms fully, keeping the dumbbells in line with your chest. Meet at the middle at the top.
3. Now, inhale as you slowly lower the dumbbells back toward your chest, keeping your elbows at about a 45-degree angle to your torso.
4. Pause briefly, then, as you exhale, push the dumbbells back up again.
5. Perform your desired reps and sets, resting in between each set.

4. Dumbbell Overhead Press

The overhead press hits your shoulder muscles, triceps, and core.

1. Standing with your feet shoulder-width apart, hold dumbbells in each hand.
2. Raise the dumbbells to shoulder height with your palms facing forward and elbows bent at about 45 to 90 degrees.
3. Exhale and press the dumbbells overhead to the top.
4. Slowly lower the dumbbells back down to shoulder height with control.
5. Perform your desired reps, resting between each set.

5. Kettlebell Deadlift

Deadlifts work your posterior chain (backside) muscles, including your glutes, hamstrings, lower back muscles, and core muscles. They’re a highly demanding exercise that helps burn calories.

1. Start with your feet hip-width apart, toes pointing straight ahead or slightly outward, and put a kettlebell on the floor between your feet.
2. Now, brace your core, bend at the hips, and reach down to grasp the kettlebell with both hands, keeping your back straight, chest up, and knees slightly bent.
3. Exhale and drive your hips forward, standing up tall. Squeeze your glutes as you lift the kettlebell.
4. Lower back down with control and repeat for reps.

6. Kettlebell Squat

Squats are another energy-demanding exercise that primarily targets your major leg muscles like your quads, glutes, hamstrings, and calves, while also engaging your core for stability.

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1. Hold a kettlebell by your chest and stand with your feet slightly wider than shoulder-width apart, with your toes pointed slightly outward.
2. Brace your core and push your hips back while you bend your knees to lower your body into a squat.
3. Go as low as your mobility allows, ideally until your thighs are roughly parallel to the ground or slightly below.
4. Press into the floor with your feet, keep your chest up, and stand back up to complete the squat.
5. Repeat to complete reps and sets as desired.

Dietary choices, cardiovascular exercise, and resistance training work together to facilitate fat loss. Weight loss occurs when you’re in a calorie deficit—meaning you burn calories through exercise and daily activity than you consume from food.

The CDC recommends all adults get at least 150 minutes of moderate-intensity physical activity each week (you can cut that down to 75 minutes for vigorous-intensity workouts). Aim for 50–70% of your max heart rate during moderate-intensity activity—that means you should be able to talk in complete sentences, but maybe not sing.

As for diet, follow these tips to help you reach a calorie deficit:

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• Find your starting point:Calculate your activity-adjusted basal metabolic rate, which is the amount of calories your body burns naturally each day plus the calories you burn with physical activity. This rate will depend on factors like your age, current weight, height, and how much you move.
• Set sustainable goals:Target a rate of weight loss of 0.5-1 pound per week. Aim for a calorie deficit of around 250 calories per day for 0.5 pound of weight loss per week and 500 calories per day for 1 pound of weight loss per week.
• Use tracking tools:Using a calorie-tracking app can be helpful, as many of them do the math for you and provide your target calories once you input your information. Once you know how many calories you can eat to achieve your desired rate of weight loss, you can add up your calories throughout the day as you eat and stay under the target number.
• Practice consistency:You may exceed your calorie goals on some days. But if you stay within your calorie limits most days, you’ll inevitably achieve a net energy deficit and lose visceral fat.

Consistent exercise and dietary changes can help reduce abdominal fat, including belly fat. To aid with fat loss, create a routine of regular aerobic exercise and resistance training with exercises for full-body strength, while maintaining a calorie deficit.