Belly fat is a common concern, but there’s a lot of confusion out there, especially when it comes to spot-reduction myths. In this article, we’ll break down how building muscle can help you shed fat and share seven exercises to get you started on your journey.

Can You Spot-Reduce Belly Fat?

The idea of spot-reducing belly fat is a common myth, but the truth is, it’s not physiologically possible. Fat loss doesn’t work like that: your body decides where it sheds fat from based on genetics and overall fat loss. So, no matter how many crunches or ab exercises you do, they won’t target belly fat specifically.

However, the good news is that strength and resistance training can help you reduce overall body fat, which will eventually include belly fat. When you build muscle, your body burns more calories, even when you’re not working out. 

Studies show that strength training can be an effective approach to fat loss, especially when combined with a balanced diet. It’s not an overnight solution, but it lays the groundwork for lasting change. By focusing on overall fat loss through strength training, you’ll start to see gradual changes in your body composition, including around the midsection.

Burning Belly Fat 101

Strength and resistance training are among the most effective tools for reducing belly fat. By focusing on building muscle, you increase your metabolism, which creates a larger calorie deficit over time, helping you reduce overall body fat, including that stubborn belly fat.

Losing Belly Fat with Strength Training

Strength training is incredibly effective for fat loss because it helps build lean muscle mass. As your muscle mass increases, your body becomes more efficient at burning fat. Over time, this leads to a reduction in belly fat, as well as improvements in body composition. 

For maximum results, it’s important to progressively increase the intensity of your workouts, e. g. by adding more weight, increasing reps, or trying new exercises. This keeps your body challenged and ensures continued progress.

Strength Training vs. Cardio vs. HIIT

While strength training is incredibly effective for fat loss, incorporating a variety of exercises into your routine can help accelerate the process. A mix of different workout styles keeps things interesting and challenges your body in new ways, leading to greater calorie burn and fat loss, including around your belly.

Cardio is a great way to burn calories:

• While it doesn't build muscle like strength training, it plays a key role in creating a calorie deficit.

• Activities like running, cycling, or using gym equipment can help burn fat.

Research shows that specific cardio machines, like a rowing machine or elliptical, may target belly fat more effectively. Depending on your goals, certain machines may give you an edge in burning stubborn fat more efficiently.

High-intensity interval training (HIIT) is a research-backed method that:

• Combines short bursts of intense activity with rest or low-intensity periods.

• Keeps your heart rate elevated, burning more calories during and after the workout.

• Has been shown to be especially effective for fat loss, including belly fat.

The best approach is to combine different types of exercise for a well-rounded routine. Mixing strength training and cardio with HIIT will keep your workouts fresh and increase your calorie expenditure both during and after training. This combination will help you develop a leaner body, with reduced belly fat and improved overall fitness.

7 Strength Exercises to Help You Burn Belly Fat

Incorporating these exercises into your workout routine will not only help you build muscle but also support your metabolism, aiding in fat loss, including belly fat. Each of these exercises targets multiple muscle groups, promoting higher calorie burn and greater muscle engagement. Some exercises use only your bodyweight, while others are weighted exercises to further challenge your muscles and build strength.

1. Forearm Plank

Target muscles: core, shoulders, arms, back, and glutes

Why This Exercise Is Effective for Fat Burning: The forearm plank is an excellent exercise for engaging your entire core. Holding the position challenges your stability, which activates your abdominal muscles, helping to burn calories and build strength. Since you are holding the position for an extended period, your body continues to burn calories even after the exercise ends.

How to do it:

1. Begin by placing your forearms on the floor, elbows directly below your shoulders.

2. Extend your legs behind you, with your body forming a straight line from head to heels.

3. Engage your core, squeezing your glutes and quads, and hold the position.

4. Keep your neck neutral and avoid letting your hips sag or your shoulders scrunch up.

Beginner Modification: Start on your knees instead of your toes. This will reduce the intensity while still engaging your core.

2. Bicycle Crunch

Target muscles: core (abs, obliques), hip flexors

Why This Exercise Is Effective for Fat Burning: Bicycle crunches are a great way to engage your entire core, especially the obliques, which can help tighten your midsection. The rotational movement helps burn more calories, and when done at a fast pace, this exercise also provides a cardio component, increasing calorie burn during the workout.

How to do it:

1. Lie on your back, knees bent and hands behind your head.

2. Bring your right elbow to your left knee as you extend your right leg straight.

3. Switch sides, bringing your left elbow to your right knee while extending your left leg.

4. Continue alternating sides in a fluid, controlled motion.

Beginner Modification: Keep your legs bent and move at a slower pace if needed.

3. Dumbbell Romanian Deadlift

Target muscles: hamstrings, glutes, lower back, core

Why This Exercise Is Effective for Fat Burning: Romanian deadlifts target large muscle groups in the lower body, helping to build muscle mass, which in turn increases calorie burn. The engagement of the hamstrings and glutes makes it effective for fat loss, while the core stabilizes the movement, adding an extra fat-burning component.

How to do it:

1. Stand with your feet hip-width apart, holding a dumbbell in each hand.

2. Keeping a slight bend in your knees, hinge at your hips, lowering the dumbbells down along your shins.

3. Maintain a neutral spine, and feel the stretch in your hamstrings as you lower the dumbbells.

4. Return to standing by pushing your hips forward and squeezing your glutes.

Beginner Modification: Use lighter weights or perform the movement without weights to focus on form first.

4. Squat to Upright Row

Target muscles: quads, glutes, shoulders, traps

Why This Exercise Is Effective for Fat Burning: This full-body exercise combines the squat, which targets the lower body, and the upright row, which works the upper body. By engaging multiple large muscle groups, this move creates a higher calorie burn, helping to reduce overall fat, including belly fat.

How to do it:

1. Stand with your feet shoulder-width apart, holding dumbbells at your sides.

2. Perform a squat, lowering your hips until your thighs are parallel to the ground.

3. As you rise, pull the dumbbells up towards your chin, keeping your elbows high.

4. Lower the dumbbells back down and repeat.

Beginner Modification: Use lighter weights or perform just the squat without the upright row if needed.

5. Dead Stop Push-Up

Target muscles: chest, shoulders, triceps, core

Why This Exercise Is Effective for Fat Burning: Dead stop push-ups are a challenging variation that targets your chest, shoulders, and triceps. By starting from a complete stop, you eliminate any momentum and force your muscles to work harder, increasing the calorie burn and helping with fat loss.

How to do it:

1. Start in a plank position with your hands directly under your shoulders.

2. Lower your body to the ground, then stop completely at the bottom.

3. Push yourself back up to the starting position without using momentum.

Beginner Modification: Perform the push-up on your knees or with your hands elevated on a bench.

6. Mountain Climber

Target muscles: core, shoulders, quads, hip flexors

Why This Exercise Is Effective for Fat Burning: Mountain climbers are a dynamic, full-body exercise that gets your heart rate up, combining both strength and cardio. The constant movement challenges your core and builds endurance, while increasing the calorie burn during and after the workout.

How to do it:

1. Start in a plank position with your hands under your shoulders and your body in a straight line.

2. Bring your right knee towards your chest, then quickly switch legs, bringing your left knee forward.

3. Continue alternating legs at a fast pace while maintaining a stable upper body.

Beginner Modification: Slow down the pace or perform the movement with your hands elevated on a bench.

7. Spiderman Burpee

Target muscles: chest, shoulders, core, quads, glutes, arms

Why This Exercise Is Effective for Fat Burning: Spiderman burpees combine the full-body intensity of a traditional burpee with an added core challenge. By engaging multiple muscle groups and incorporating a cardio element, this exercise helps burn a high number of calories, including belly fat.

How to do it:

1. Start standing, then squat down and place your hands on the floor.

2. Jump your feet into a plank position.

3. Bring your right knee towards your right elbow (like a Spiderman lunge) then return the leg back.

4. Bring the left knee towards your left elbow and return it to the floor.

5. Jump your feet back to the starting position and perform a jump.

Beginner Modification: Remove the jump and step your feet in and out instead for a lower-impact version.

Getting Lean Without Burning Out

Losing belly fat requires consistency and a balanced approach. While spot-reduction isn't possible, strength training is one of the most effective ways to reduce overall body fat, including belly fat. 

Exercises like planks, bicycle crunches, and deadlifts, along with HIIT or cardio, can increase metabolism, burn calories, and build muscle. Results take time, but with dedication, you'll see positive changes. Stay committed, listen to your body, and celebrate your progress!

FAQs About Strength Exercises to Lose Belly Fat

1. Can I Spot-reduce Belly Fat With a Specific Exercise? 

No. Spot-reduction, or losing fat from just one area of the body, is a myth. To reduce belly fat, focus on overall fat loss through a mix of strength training, cardio, and a calorie-controlled diet.

2. What’s More Important for Fat Loss—Diet or Exercise?

Both are important. Diet plays a significant role in creating a calorie deficit, which is essential for fat loss. Exercise helps accelerate the process by increasing metabolism, increasing muscle mass, and burning calories. The best approach combines both healthy eating and regular exercise.

3. Is HIIT Better Than Cardio for Fat Loss?

Both HIIT and steady-state cardio have their benefits. HIIT can burn more calories in a shorter period of time and keep your metabolism elevated even after the workout. However, regular cardio is also effective when done consistently. Combining both can help you maximize fat loss.

4. How Long Does It Take to See Belly Fat Reduction?

Everyone’s body is different, so results will vary. However, with consistent exercise and a healthy diet, you may start noticing changes in your body composition within 4 to 6 weeks. Keep in mind that sustainable fat loss takes time and dedication.