Let’s be honest — belly fat is stubborn. You could be eating clean, walking daily, and still feel like that extra layer around your waist isn’t going anywhere. The truth is, you can’t spot-reduce fat, but you can tone your core, build lean muscle, and boost your metabolism by working your abs the right way. And when you pair that with a calorie-controlled diet and full-body movement, your belly fat will start to shrink.
So, if you’re looking for stomach exercises that go beyond just crunches, here’s your complete guide to 15 tried-and-tested moves that actually help. These aren’t gimmicks — they’re real-deal, effective, bodyweight-friendly exercises you can do at home or in the gym.
1. Plank (Standard)
A classic, and for good reason. The plank doesn’t just target your abs — it strengthens your entire core, including your back and shoulders.
How to do it:
- Get into a forearm plank position.
- Keep your body in a straight line.
- Hold for 30–60 seconds.
Why it works:
It improves core endurance and engages deep muscles that pull your stomach in.
2. Bicycle Crunches
This dynamic move torches calories while working both your upper abs and obliques.
How to do it:
- Lie on your back, knees bent.
- Lift shoulders off the mat and twist, bringing your elbow to the opposite knee.
- Alternate legs like pedaling a bicycle.
Tip: Go slow to feel the burn.
3. Mountain Climbers
Part cardio, part core — mountain climbers will leave you breathless and fire up your metabolism.
How to do it:
- Get into a high plank position.
- Drive one knee toward your chest, then switch.
- Keep alternating at a fast pace.
Do it for: 30–45 seconds per round.
4. Leg Raises
Leg raises are simple but target your lower abs, an area many people struggle to define.
How to do it:
- Lie flat, legs together.
- Slowly lift them up to 90 degrees, then lower down without touching the floor.
Pro tip: Place your hands under your hips for extra support.
5. Russian Twists
This twisting move hits your obliques and helps tighten the waistline.
How to do it:
- Sit with knees bent and lean back slightly.
- Hold a weight or bottle and twist side to side.
Challenge: Lift your feet off the floor for more intensity.
6. Reverse Crunches
Perfect for targeting the lower abs without straining the neck.
How to do it:
- Lie down, knees bent.
- Use your abs to pull your knees toward your chest.
- Lift your hips off the floor slightly at the top.
Keep the motion controlled.
7. Toe Touches
Want to sculpt your upper abs? Toe touches are your friend.
How to do it:
- Lie on your back, legs extended toward the ceiling.
- Crunch up and reach for your toes with both hands.
Do 3 sets of 15 reps.
8. Flutter Kicks
This exercise targets the lower belly and also works your hip flexors.
How to do it:
- Lie on your back, hands under your glutes.
- Lift your legs slightly and alternate flutter kicks just above the floor.
Keep your core tight and don’t let your back arch.
9. Side Plank
A great one for your side abs and deep core muscles.
How to do it:
- Lie on your side, legs stacked.
- Lift your hips and support your body on your forearm.
- Hold for 30 seconds each side.
Bonus: Try side plank dips for extra challenge.
10. Plank with Shoulder Taps
Adds an extra twist to the basic plank while building stability and balance.
How to do it:
- Start in a high plank.
- Tap your right hand to your left shoulder, then alternate.
- Keep hips stable throughout.
11. Standing Side Crunch
No mat? No problem. You can target your core while standing, too.
How to do it:
- Stand tall, hands behind your head.
- Bring your right knee up while crunching your right elbow down.
- Return and repeat on the left.
Great as a warm-up or quick core blast.
12. V-Ups
A combo of leg raises and crunches, V-ups hit your upper and lower abs together.
How to do it:
- Lie flat, arms overhead.
- Lift legs and upper body at the same time to form a “V” shape.
- Lower back down slowly.
Start with 8–10 reps.
13. Heel Taps
Another beginner-friendly move to burn fat and tighten your side waist.
How to do it:
- Lie on your back, knees bent.
- Crunch slightly upward and reach your hands toward each heel, side to side.
Keep your shoulder blades off the ground.
14. Hollow Body Hold
A gymnasts’ favorite — this move is great for deep core engagement.
How to do it:
- Lie on your back, arms and legs extended.
- Lift your arms, head, shoulders, and legs off the ground.
- Hold for 20–30 seconds.
Tough but effective.
15. Standing Oblique Twists
A simple move that builds rotational strength and trims your waistline.
How to do it:
- Stand with feet shoulder-width apart.
- Hold a weight (or water bottle) at chest level.
- Twist slowly from side to side.
Good for warm-ups or cooldowns.
How to Use These Exercises for Weight Loss
Here’s the thing — doing ab exercises alone won’t melt fat magically off your belly. But, when combined with a proper diet, cardio, and strength training, these moves speed up the process and help sculpt that midsection as the fat comes off.
Sample 20-Minute Belly-Focused Routine (No Equipment)
Round 1 (Repeat twice)
- 30 sec Mountain Climbers
- 15 Russian Twists
- 10 Leg Raises
- 30 sec Plank
- 20 Bicycle Crunches
Rest 30 seconds between rounds
Round 2 (Repeat twice)
- 10 Reverse Crunches
- 20 Flutter Kicks
- 15 Toe Touches
- 30 sec Side Plank (each side)
- 20 Standing Side Crunches
Finish with 2–3 minutes of deep breathing or stretching.
Final Thoughts
Losing belly fat takes a combo of smart training, better food choices, hydration, sleep, and stress management. But core exercises play a big part, not just in helping you look better, but also in improving posture, preventing injury, and giving you the strength to move better in everyday life.
Start with 5–6 of these stomach exercises 3–4 times a week. Increase the intensity gradually and pair them with consistent full-body movement and mindful eating. Over time, you’ll notice the difference — not just in the mirror, but in your strength, energy, and confidence.
