8 exercises to burn stomach fat: A guide for women

When it comes to weight loss, many women find belly fat one of the most stubborn areas to target. It's a challenge that's plagued women of all shapes and sizes for decades. 

Over 100 years ago in the 1920s, Vibro-Slim machines were promising to shake away belly fat with vibrating belts. [1] Women of the ‘50s were hula-hooping their way to flatter tummies, while the ‘80s were all about aerobics classes with Jane Fonda leading the charge. 

Today, we’ve got everything from pilates to high-intensity interval training (HIIT) promising to help us lose those extra inches around the middle. But with so many options out there, how do you know what really works? 

In this guide, we’ll explore the best exercises to burn belly fat, plus other tips for women looking to reduce belly fat at home, and why it’s so tough for women in particular to lose weight around their stomach.

What causes female belly fat: Why we struggle with it

Our bellies are something many women are concerned about when it comes to body composition and fat. We don’t have control over where our bodies store or lose fat.

Where weight tends to accumulate is largely influenced by gender, hormones, and genetics. Everyone has a unique body type that stores fat in different areas.

So why is it then, that so many women are constantly Googling questions like: “What exercise burns the most belly fat?” and “How to reduce belly fat at home”? The answer lies in understanding that while we can't change our body’s natural tendencies, we can adopt strategies to manage and reduce belly fat holistically.

Why is belly fat so hard for females to lose?

Whether you're looking to lose a few inches or significantly trim down, burning stomach fat can be particularly challenging, especially for women. This is due to a combination of factors that are both physiological and lifestyle-related. 

As women age, their metabolism slows down, making it harder to burn calories efficiently, and menopause can shift fat storage from the hips and thighs to the abdomen.

Additionally, genetic predispositions, hormones, an unhealthy diet high in sugars and trans fats, and a sedentary lifestyle all contribute to the accumulation of abdominal fat for females, making it challenging to lose with diet and exercise alone. [2]

The two types of belly fat

Did you know that not all types of fat are created equal? There are two main types: subcutaneous fat and visceral fat.  

Subcutaneous fat is the soft, pinchable fat that lies just under the skin and is often what we notice when we think about excess weight around our midsection. While it might be a cosmetic concern, it’s generally less harmful.

Visceral fat, on the other hand, is the deeper, more dangerous fat that surrounds your internal organs; the type of fat you can’t see and that is linked to various health issues [3]

Is belly fat loss a myth?

Yes, and no. It’s a common misconception that you can target specific areas of your body for fat loss, often referred to as "spot reduction."

Unfortunately, this idea is more myth than reality. [4] When you lose weight, your body decides where it sheds fat based on factors like genetics, hormones, and overall body composition — not on which exercises you do. 

For example, doing countless sit-ups won’t specifically burn belly fat, just like doing leg exercises won’t only slim down your thighs.

Fat loss tends to happen gradually across the entire body. So, the best approach to losing belly fat is to focus on overall weight loss through a combination of cardio, strength training, and a healthy diet to reduce your overall body fat percentage.

The best bodyweight exercises for belly fat

Building strong core muscles is essential not just for toning your midsection but also for enhancing your overall fitness. A strong core supports your body during all kinds of movements, allowing you to perform exercises more effectively and safely.

When your core is strong, you’re better equipped to take on fat-burning workouts that engage multiple muscle groups, leading to more efficient calorie burn.

These ab-strengthening bodyweight exercises lay the foundation for a more stable and resilient core while also working towards reducing belly fat [5].

1. Plank

The plank is a simple but powerful exercise that targets the core muscles.

To perform a plank, start in a push-up position but rest on your forearms instead of your hands. With your body in a straight line, keep your core engaged and hold the plank for as long as you can.

Planks not only work your abdominal muscles but also strengthen your back, shoulders, and legs.

2. Bicycle crunches

Bicycle crunches are an excellent exercise for targeting the muscles in the obliques and lower abs.

Lie on your back with your hands behind your head and your knees bent. Lift your shoulders off the ground, and bring one knee towards your chest while simultaneously twisting your torso to bring the opposite elbow towards that knee.

Alternate sides in a pedalling motion, ensuring your core remains engaged throughout.

3. Mountain climbers

Mountain climbers are a dynamic exercise that combines cardio with core strengthening.

Start in a plank position with your hands directly under your shoulders. Drive one knee towards your chest, then quickly switch to bring the other knee in while the first leg extends back.

Continue this motion as if you’re running in place while keeping your core tight.

4. Russian twists

Russian twists work your entire core with an emphasis on the obliques.

Sit on the floor with your knees bent and feet flat. Lean back slightly while keeping your back straight, and clasp your hands together in front of you. Twist your torso to one side, bringing your hands beside your hip, then twist to the other side.

For an added challenge, lift your feet off the ground or hold a weight as you twist.

Can you lose belly fat without ab exercises?

Yes! While core workouts like planks and mountain climbers are great for strengthening and toning your abdominal muscles, they aren't the most effective way to burn fat.

Belly fat is lost through overall weight reduction, which is best achieved with a combination of cardiovascular exercises, strength training, and a healthy diet.

Activities like running, cycling, and high-intensity interval training (HIIT) burn more calories and fat throughout the body, including the upper belly, lower belly, and obliques.

So, while ab exercises can help define your core, it’s a holistic approach that will help you lose the fat covering those muscles.

The best weight training exercises for belly fat

While bodyweight exercises are great, incorporating weight training into your routine can amplify your results.

Weight training not only helps build muscle but also boosts your metabolism, which aids in burning fat even when you're at rest [6].

1. Deadlifts

Deadlifts are a full-body exercise that targets the core, back, and legs, helping to build muscle mass all over.

Stand with your feet shoulder-width apart, and hold a barbell or dumbbell in front of your thighs. Keeping your back straight, bend at your hips and knees to lower the weight towards the floor. Engage your core as you lift the weight back up to the starting position.

Deadlifts are particularly effective for strengthening the core and lower back, which can help reduce belly fat.

2. Squats with overhead press

This exercise combines the lower body strength of squats with the upper body activation of an overhead press, burning more calories (and therefore belly fat) in the process.

Start with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height. Perform a squat by bending your knees and lowering your hips back as if sitting in a chair. As you rise back up, press the weights overhead.

3. Kettlebell swings

Kettlebell swings are a dynamic exercise that targets the core, glutes, and legs while also giving you a great cardio workout.

Stand with your feet wider than hip-width apart, holding a kettlebell with both hands. Hinge at your hips, swinging the kettlebell back between your legs, then thrust your hips forward to swing it up to chest level.

The key is to use your hips and core to drive the movement, not your arms.

4. Medicine ball slams

Medicine ball slams are an explosive exercise that engages your entire body, particularly the core.

Stand with your feet shoulder-width apart, holding a medicine ball overhead. Slam the ball down onto the floor with as much force as possible, using your core and arms to generate power. Catch the ball on the rebound and repeat.

This high-intensity movement burns calories and builds strength in the abs, back, and arms.

Does cardio also help burn stomach fat?

Cardio is often the go-to exercise for burning calories and shedding fat, and for good reason [7].

Incorporating cardio into your fitness routine can help create the calorie deficit needed to lose weight, including belly fat. 

High-intensity interval training (HIIT)

As the name suggests, HIIT involves short bursts of intense exercise followed by short periods of rest or active recovery, alternating between the two in intervals. This method is particularly effective for burning fat because it keeps your heart rate elevated and boosts your metabolism even after your workout is over.

HIIT can be done with various exercises, from sprinting to cycling, and is excellent for reducing overall body fat, including in the belly area.

Running

Running is one of the simplest and most effective forms of cardio for burning calories and improving cardiovascular health.

Whether you prefer outdoor jogging or treadmill sessions, running can help reduce belly fat by burning calories and increasing your overall fitness. To maximise fat loss, consider incorporating intervals of sprinting into your runs.

Cycling

Cycling is another great cardio option that’s easy on the joints and can be done indoors or outdoors.

Whether you’re taking a spin class or riding your bike through the park, cycling burns calories and helps tone the legs and core. It’s also an excellent way to build endurance and improve cardiovascular health, contributing to overall fat loss.

Swimming

Swimming provides a full-body workout that’s both low-impact and effective for burning fat.

The resistance of the water adds intensity to your movements, helping to tone muscles and burn calories. Swimming engages your core, making it a good exercise for targeting belly fat while also improving your overall fitness.

Rowing

Rowing is a powerful cardio workout that also strengthens the core, back, and arms.

Using a rowing machine, you can simulate the action of rowing a boat, which requires both strength and endurance. Rowing burns calories and engages multiple muscle groups, making it effective for reducing belly fat and building overall body strength.

Other tips to help you lose belly fat

Exercise is just one piece of the puzzle when it comes to losing belly fat. To see results and shed both subcutaneous belly fat and visceral belly fat, it’s important to pair your workouts with healthy habits and lifestyle changes.

Here are some additional tips to help you on your journey:

• Watch your diet. What you eat plays a crucial role in losing belly fat. Focus on a diet rich in whole foods, such as fruits, vegetables, lean proteins, and whole grains. Avoid processed foods, sugary drinks, and excessive amounts of alcohol, which can contribute to weight gain, especially around the midsection (a.k.a. alcohol belly).
• Stay hydrated. Drinking plenty of water is essential for overall health and can also help with weight loss. Staying hydrated aids digestion, reduces bloating, and helps your body function optimally. Aim to drink at least 8 glasses of water a day, and consider drinking a glass before meals to help control your appetite.
• Get enough sleep. Sleep is often overlooked but is critical for weight loss and overall well-being. Poor sleep can disrupt your metabolism and increase cravings for unhealthy foods. Aim for 7-9 hours of quality sleep each night to support your body’s natural weight management processes.
• Manage stress. Chronic stress can lead to weight gain, particularly in the belly area, due to the release of the hormone cortisol. Finding ways to manage stress — such as through meditation, yoga, or deep breathing exercises — can help reduce cortisol levels and support your weight loss efforts.
• Be consistent. Consistency is key when it comes to losing belly fat. Stick to your exercise routine, maintain a healthy diet, and stay committed to your goals. Progress might be slow at times, but with persistence, you’ll see results.

Take a holistic approach to weight loss with Juniper

Achieving long-term weight loss success requires dedication and persistence. This journey is much easier when you have the right support system, like the personalised guidance and nutrition coaching provided by Juniper’s Weight Reset Program.

To effectively target stubborn fat, you need a comprehensive approach that includes balanced nutrition, regular exercise, and ongoing support to help you stay focused.

If your goal is to reduce excess fat and you’ve faced challenges with weight loss in the past, Juniper is here to support you every step of the way.  

We understand that losing weight isn’t just about hitting the gym or following a diet. It’s about creating lasting changes that transform your life. That’s why we take a holistic approach to weight loss — get treatment that targets weight gain on a biological level, plus a dietitian-led program that supports long-term weight maintenance.

We help you make the lifestyle changes that help you not only lose weight but keep it off through health coaching around nutrition, movement, stress and sleep and 1-on-1 health tracking to measure your biometric health and check in on your goals.

Image credit: Pexels / Ketut Subiyanto