5 Workouts to Flatten Your Midsection and Shed Belly Fat – If you’re dreaming of a flatter midsection, you’re not alone. While the idea of spot reduction—losing fat in one specific area by targeting it with exercises—is a myth, combining targeted core workouts with overall fat-burning exercises can help you achieve your goals. A strong core isn’t just about aesthetics; it’s about improving posture, preventing injury, and enhancing functional fitness.
Below are five dynamic workouts that blend cardio, strength training, and core-focused movements to torch calories, build muscle, and sculpt your abs.
Table of Contents
1. High-Intensity Interval Training (HIIT)
High-Intensity Interval Training (HIIT) is a powerhouse for burning calories and shedding belly fat while boosting your metabolism long after your workout ends. To perform HIIT, alternate 30 seconds of high-intensity effort—such as sprinting, jumping jacks
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or burpees—with 30 seconds of rest or low-intensity movement like walking. Repeat this cycle for 15–20 minutes. Beginners can modify by reducing high-intensity intervals to 20 seconds or swapping intense moves for brisk walking or step-ups.
2. Planks
Planks are a foundational exercise that builds core stability and strength by engaging your entire midsection, including the deep transverse abdominis muscles. Start in a forearm plank position with elbows directly under your shoulders and your body forming a straight line from head to heels.
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Engage your core and hold the position for 30–60 seconds, ensuring your hips don’t sag or hike too high. Beginners can drop to their knees for a modified plank if needed. “Planks are foundational for core strength and stability,” explains Martinez.
3. Mountain Climbers
Mountain climbers combine cardio with core engagement, making them an excellent choice for burning calories while toning your abs. Begin in a high plank position, then alternate driving your knees toward your chest in a running motion, keeping your core engaged and back flat.
Perform for 30–45 seconds, moving at a pace that challenges you but allows you to maintain proper form. Beginners can slow down the movement or perform step-back climbers instead of alternating quickly.
4. Russian Twists
Russian twists are a dynamic exercise that targets your obliques and deep core muscles, helping carve out a defined waistline. Sit on the floor with knees bent and lean back slightly to create a V-shape with your thighs.
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Hold a weight (or water bottle) with both hands and twist your torso to one side, tapping the weight on the floor beside your hip. Return to center and repeat on the other side, performing 10–12 twists per side. Beginners can keep their feet on the ground for added stability or perform the move without a weight.
5. Bicycle Crunches
Bicycle crunches are a classic yet highly effective move for targeting the rectus abdominis and obliques, helping you achieve a toned, six-pack look. Lie on your back with hands behind your head and knees bent at 90 degrees.
Lift your shoulders off the ground and alternate bringing your right elbow toward your left knee while extending your right leg, then switch sides in a pedaling motion. Perform 15–20 reps per side, focusing on controlled movements. Beginners can slow down the motion or keep their feet on the ground for support.
