Let’s be honest—when most of us look in the mirror and pinch that soft spot around the belly and hips, we wish we could just tell the fat to leave. Sadly, spot reduction doesn’t really work that way. No magic move will melt away fat from only your stomach or your love handles overnight. But here’s the good news: with the right combo of exercises and some consistency, you can tone those stubborn spots while torching overall body fat.
So, if you’re tired of feeling uncomfortable in tight jeans or frustrated with the muffin top peeking over your waistband, I’ve got you covered. These 5 exercises target your core, hips, and glutes—helping you build lean muscle, tighten loose areas, and shed fat in all the right places.
The best part? You can do them at home with no fancy gym machines. Just a mat, some willpower, and a few minutes each day. Ready to burn belly and hip fat together? Let’s get into it.
Why Your Belly and Hips Store Fat
First, let’s understand why this area is so stubborn. For most people, the belly and hips are prime fat-storage spots because of hormones, stress, sitting too much, or eating more than you burn. And while crunches alone won’t erase a belly, combining smart exercises with a healthy diet and regular movement will get the job done.
So, along with these moves, remember to eat clean, stay hydrated, and sleep well—because a toned middle is built as much in the kitchen as on the mat.
Alright, grab your water bottle and let’s break down these 5 moves.
1. Mountain Climbers
This classic move is a double win—it blasts calories fast while engaging your core and working your hips too.
How to do it:
- Start in a high plank position with your hands under your shoulders, body in a straight line.
- Pull one knee toward your chest.
- Quickly switch legs, driving the opposite knee in.
- Keep alternating as if you’re “running” in place.
Do it for: 30-45 seconds. Rest. Repeat 3-4 times.
Why it works: Mountain climbers combine cardio with core work. They fire up your abs while burning calories, which helps reduce belly and hip fat over time.
Tip: Keep your back flat—don’t let your hips pike up or sag. Keep your core tight the whole time.
2. Russian Twists
This one targets your obliques, those side muscles that help cinch your waist and tighten your love handles.
How to do it:
- Sit on the floor, knees bent, feet flat.
- Lean back slightly, keeping your spine straight—don’t round your shoulders.
- Clasp your hands together or hold a light weight.
- Lift your feet a few inches off the floor if you can.
- Twist your torso to the right, then to the left. That’s one rep.
Do it for: 15-20 twists per side. Rest. Repeat 3 times.
Why it works: Russian Twists directly hit the sides of your abs and help tone the muscles that shape your waistline.
Tip: Go slow and controlled—don’t rush or swing your arms wildly. Keep your core engaged the whole time.
3. Side-Lying Leg Lifts
This simple move targets the hip area, especially your side glutes and outer thighs.
How to do it:
- Lie on your side, legs straight, one on top of the other.
- Rest your head on your arm for support.
- Lift your top leg slowly as high as you comfortably can.
- Lower it back down without letting it touch your other leg.
- Repeat for reps, then switch sides.
Do it for: 15 reps per leg. Rest. Repeat 3 times.
Why it works: These lifts tone the outer hips and strengthen your glutes, helping tighten the entire hip area.
Tip: Keep your toes pointing forward. Don’t roll your hip back—stay stacked for best results.
4. Bicycle Crunches
When it comes to working your belly and love handles together, few moves beat the bicycle crunch.
How to do it:
- Lie on your back with your hands behind your head.
- Lift your knees to a tabletop position.
- Bring your right elbow toward your left knee while straightening your right leg.
- Switch sides, bringing your left elbow to your right knee.
- Keep alternating sides in a pedaling motion.
Do it for: 20-30 crunches per side. Rest. Repeat 3 times.
Why it works: Bicycle crunches hit your entire core—upper abs, lower abs, and obliques—while also raising your heart rate to burn more calories.
Tip: Don’t pull your neck. Keep the movement controlled and twist through your core.
5. Glute Bridges
Last but not least, the glute bridge. This one strengthens your lower back, tones your glutes, and engages your hips and lower belly area.
How to do it:
- Lie on your back, knees bent, feet flat on the floor hip-width apart.
- Rest your arms by your sides.
- Press through your heels, lift your hips up toward the ceiling.
- Squeeze your glutes at the top.
- Lower your hips down slowly without touching the floor.
Do it for: 15-20 reps. Rest. Repeat 3-4 times.
Why it works: Strong glutes help tighten the hip area, lift your butt, and support your lower back—plus you get bonus core work when you keep your abs tight.
Tip: Don’t over-arch your back. Focus on pushing through your heels and squeezing your glutes at the top.
How to Put It All Together
If you want results, consistency is key. Here’s a quick at-home plan:
- Warm up: 5 minutes of light cardio—jumping jacks, jogging in place.
- Circuit: Do all 5 exercises in a row.
- Rest: 1 minute between exercises.
- Repeat: Do the full circuit 2-3 times.
- Finish: Stretch your hips and core.
Aim for 4-5 times a week. Combine this with daily walking, balanced meals, and good sleep and you’ll start seeing real change.
A Few Extra Pointers
- Stay hydrated: Water helps flush toxins and keeps your belly from bloating.
- Focus on protein: Helps build lean muscle, which burns more calories even at rest.
- Manage stress: Stress releases cortisol, which loves to store fat around the belly.
- Get your steps in: Don’t underestimate how powerful daily walks can be for burning stubborn fat.
Final Thoughts
There’s no shortcut to losing belly and hip fat—but there’s a simple plan: stay active, eat well, rest up, and be patient. These 5 exercises will tone and strengthen your midsection and hips at the same time, but only if you stick with them.
Don’t chase overnight results. Celebrate every small win—the looser jeans, the flatter belly, the stronger core. Keep showing up for yourself and you’ll see the changes you’ve been working for.
Got questions or want a simple 7-day plan with these moves? Just ask—I’m here to help you make that belly and hip fat old news. Now roll out your mat and let’s get moving—you’ve got this!
