Skip to main content

8 Exercises For Women To Keep the Belly Fat Off

If you struggle to keep the belly fat off, you are not alone. In fact, fat around the midsection remains one of the top issues for women who are looking to tone their core. Unfortunately, there is no silver bullet, one-size-fits-all approach to keeping belly fat off of your midsection. The good news is that a combination of a healthy diet for fat loss, daily habits to lose weight, and exercises that target the belly area are proven effective methods to burn your belly fat and keep it off for good. In this article, we're walking you through eight exercises for women to keep belly fat off.

As previously noted, these moves should be combined with a healthy eating plan for real results. We also recommend incorporating cardio or HIIT for an additional daily calorie burn.

For the following exercises, perform sets of 12 repetitions for exercises that have reps, or perform 30-second holds for exercises that have you in a static position (ie. planks). Perform three sets of each exercise at least twice weekly for maximum results. Keep reading to learn all about our best-recommended exercises for women to keep belly fat off, and next, don't miss 6 Tips for Women To Lose Belly Fat & Keep It Off.



fit middle-aged woman doing plank on yoga mat, concept of floor exercises that change your body shape after 40

Start your planks by positioning yourself on the floor, face down, with your forearms and toes supporting your body weight. Keep your elbows directly under your shoulders, your forearms parallel to each other, and your palms down. Engage your core, and keep your spine in a braced neutral position from your head to your heels. Keep your hips from sagging throughout the duration. If you start to sag, take a rest, and then begin the next set after the burn dissipates. Hold the position for 30 seconds, and perform three sets.


Bicycle Crunches

Bicycle Crunch exercises to get a smaller waist

Begin this next exercise lying on your back with your hands placed behind your head, and your knees bent with your feet flat on the floor. You can interlace your fingers or stack your hands on top of one another. Engage your core and lift your head, shoulders, and feet off the floor. Bring your right knee toward your chest while extending your left leg. Rotate your torso, bringing your left elbow toward your right knee. Alternate sides, performing a pedaling motion with your legs as if riding a bike. Complete 12 repetitions on each side per set, which would be 24 reps if counting one at a time.

RELATED: 7 Best Belly Fat Loss Tips for Women Over 40, Experts Say


Russian Twists

woman demonstrating Russian twists

Russian twists will have you sitting on the floor with your knees bent, your feet flat on the ground, and your hands together in front of your chest. Lean back slightly, engage your core, and lift your feet off the ground while balancing on your glute muscles and pelvis. Rotate your hands and torso to the right, tapping your hands on the floor near your right hip. Reverse and twist to the left, doing the same near your left hip. Continue alternating sides until you complete 12 repetitions per side. Maintain control and core engagement throughout the set.


Mountain Climbers

woman doing mountain climbers exercise on mat in sunny apartment, part of mat workout for weight loss

Begin mountain climbers in a pushup position with your hands shoulder-width apart and your body in a straight line from your head to your heels. Bring your right knee toward your chest, keeping your right foot off the ground roughly one inch. Quickly switch legs, extending your right leg back while bringing your left knee toward your chest. Continue alternating legs until you complete 12 repetitions on each side. Note: You can do these explosively or slowly depending on your level.


Reverse Crunches

reverse crunches, exercises for women to keep belly fat off

The reverse crunch starts with you lying on your back with your hands placed beside your hips and your knees bent at a 90-degree angle with your feet off the ground. Engage your core, and lift your hips off the floor, bringing your knees toward your chest and raising your feet. You can kick your legs straight up for an extra burn. Lower your hips back down to the starting position. Repeat for 12 repetitions.

RELATED: Get Rid of Hanging Belly Fat With This Cardio & Strength Workout


Flutter Kicks

women in fitness class doing flutter kicks

Begin on your back with your hands placed under your glutes or by your sides, and extend your legs. Engage your core, and lift your head, shoulders, and legs off the ground roughly six inches. Alternating lift each leg up to 12 inches, give or take as if performing swimming flutter kicks. Complete 12 repetitions per side, or 24 individual repetitions if counting one at a time.


Side Planks

fit woman doing forearm side planks exercises for women to keep belly fat off

Begin side planks on your right side with your right forearm supporting your upper body and your feet stacked on top of each other, or the top foot placed in front slightly. Your right forearm should be perpendicular to your torso with your palm facing down. Engage your core on the right side to lift your hips off the ground, forming a straight line from head to toe. Hold this position for 30 seconds, then switch sides and complete all three sets.


Dead Bugs

illustration of dead bug exercise

Begin dead bugs on your back with your arms extended toward the ceiling and your knees bent at a 90-degree angle with your feet off the ground. Slowly lower your right arm and left leg toward the floor until each is roughly six inches off the ground. Reverse the motion, maintaining control throughout the range of motion. Repeat on the other side. Complete 12 repetitions per side, alternating each repetition.

The post 8 Exercises For Women To Keep the Belly Fat Off appeared first on Eat This Not That.

Eat This Not That

Popular posts from this blog

These 5 Grocery Items Are Cheaper Than Ever Right Now

The grocery industry has been facing major disruptions. The combined effects of the pandemic, climate change, and economic uncertainty over the past couple of years have culminated in a series of supply chain breakdowns. For the consumer, this means supply shortages , shipping delays , and temporary store closures are becoming more commonplace – and all of the added production cost to suppliers is driving up food prices . The U.S. Bureau of Labor Statistics' Consumer Price Index report for January 2022 was released on Feb. 9, and it tells the story of cost trends for every spending category over the past year. Now the numbers are in, and since January 2021, "food at home" spending has increased 7.4%. Consumers should use this number as a benchmark, Phil Lempert, the consumer behavior analyst and founder behind Supermarket Guru , told Eat This, Not That! "Anything that's substantially less [than the 7.4% increase] is a deal," said Lempert. "When you

When Should I Take Creatine?

Creatine is probably the most well-researched supplement on the market today. Numerous studies have found positive adaptations in strength, power and muscle mass thanks to creatine supplementation—especially when it's combined with resistance training. Although the benefits of creatine are well-known to lifters, the best time to take it isn't common knowledge. Which leads us to some important questions:     Does an optimal time for consuming creatine exist?     If it does, should you take it before or after your workout? According to a new study published in the Journal of Exercise and Nutrition, the timing of creatine ingestion does indeed play a role in getting bigger and stronger. Creatine supplementation before resistance training increases muscular strength and lean muscle mass. Interestingly, taking creatine immediately after lifting weights results in greater muscle growth than taking it immediately before. However, in terms of strength gains, no difference betw

Reentry Anxiety Is Real - Why You May Experience It as Stay-at-Home Measures Ease

When the coronavirus stay-at-home orders began in March, most people's lives changed in immeasurable ways. At the time, we were bombarded with (admittedly, very helpful) advice on how to cope with anxiety , should we experience it during this time of social distancing and sheltering in place. But with restrictions slowly starting to ease in many parts of the world, there are many people who have seen an increase in anxiety all over again, this time about leaving their homes and reentering society. Posts about people's growing anxiety have been popping up around social media for the past couple of weeks, and it's given rise to the term "reentry anxiety." We wanted to find out exactly what reentry anxiety is, whether it's normal to be experiencing trepidation about leaving your stay-at-home orders, and how to cope if you are feeling anxious. What Is Reentry Anxiety? The short answer is that "post-lockdown anxiety is real," said Dr. Balu Pitchiah ,