Losing belly fat has always been a primary goal for many women, and it’s not just about looking good in a swimsuit. Beyond aesthetics, carrying excess abdominal fat is linked to serious health risks, including heart disease, type 2 diabetes, and even certain cancers (8). Women, in particular, may struggle with stubborn belly fat due to factors like hormonal fluctuations, stress, and genetic predisposition (1). The struggle is no less easier with slew of diet fads and extreme workouts out there that often falsely promise fast and easy results. The truth is, lasting fat loss takes time and commitment to a comprehensive plan which includes regular physical activity. The good news, there are exercises that can help you target belly fat and get the results you want. In this article, we’re diving into the science-backed world of fitness and unveiling the 11 best exercises specifically designed to help you shed that pesky belly fat while also improving your overall health.
The fastest way for a woman to lose belly fat is by combining aerobic exercise with strength training. Research has shown that creating an energy deficiency through diet and exercise is the best way to reduce body fat, including belly fat (5, 9).
Note this, losing belly fat can be a challenging task for women due to various biological and hormonal factors. Understanding these factors and adopting a science-backed approach can help women overcome these challenges and achieve their fitness goals.
Women have a higher estrogen level than men, which plays a crucial role in fat distribution.
Estrogen encourages the storage of fat around the hips, thighs, and buttocks, making it more difficult for women to lose belly fat. Moreover, during menopause, estrogen levels drop, causing fat to redistribute and accumulate around the abdomen (3).
Cortisol is a stress hormone that contributes to the accumulation of visceral fat (deep abdominal fat). Women tend to have a higher cortisol response to stress, which can lead to increased fat storage in the belly area (14).
Women generally have a higher body fat percentage than men due to differences in hormones and reproductive functions (6). This higher body fat percentage can make it more challenging for women to lose belly fat.
Genetic predisposition can also influence fat distribution in women (1). If a woman’s family has a history of carrying excess weight in the abdominal area, it may be more challenging for her to lose belly fat.
Read More: Blast Away Belly Bulge: A Guide To Yoga For Belly Fat Reduction
Fad diets open up a world of yo-yo dieting, and extreme workouts can lead to burnout or injury. In the long run, neither of these approaches will help you achieve your health.
While these approaches may offer short-term results, they may have long-term consequences:
Drastic calorie restriction can cause the body to shift into “starvation mode,” slowing down metabolism to conserve energy. This reduced metabolic rate can make it harder to lose weight in the future.
Rapid weight loss often involves losing muscle mass along with fat, which can further slow down metabolism and make it harder to maintain weight loss (16).
Extreme diets can lead to inadequate nutrient intake, affecting overall health and well-being (16).
Yo-yo dieting has been linked to an increased likelihood of future weight gain, making it counterproductive in the long run (11).
Intense workouts without proper recovery can lead to overtraining, causing fatigue, decreased performance, and increased risk of injury (10).
Excessive exercise can raise cortisol levels, leading to increased belly fat storage.
Extreme workouts are often difficult to maintain in the long term, leading to inconsistency and reduced effectiveness.
Losing belly fat in 2 months is achievable with a combination of healthy eating, regular exercise, and lifestyle changes. Here’s a step-by-step guide to help women lose belly fat in a manageable time frame:
Aim to lose 1-2 pounds per week, which is considered a healthy and sustainable rate of weight loss (17). In 2 months, you can expect to lose 8-16 pounds.
Focus on consuming whole, unprocessed foods like fruits, vegetables, lean proteins, whole grains, and healthy fats. Limit your intake of processed foods, sugary snacks, and high-calorie beverages.
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Eating smaller portions and avoiding second servings can help you reduce your caloric intake. Using smaller plates and paying attention to hunger cues can also be helpful.
Chew your food slowly, savor each bite, and avoid distractions while eating. This helps you enjoy your meals more and prevents overeating.
Drinking enough water throughout the day can aid in digestion, prevent overeating, and contribute to overall weight loss.
Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week (7). Include strength training exercises at least twice a week to build muscle and increase metabolism.
While spot reduction is not possible, including exercises like planks, leg raises, and bicycle crunches can strengthen your core muscles and improve your overall appearance.
Aim for 7-9 hours of quality sleep each night, as lack of sleep can negatively affect weight loss efforts and contribute to weight gain (13).
Practice stress-reducing techniques like yoga, meditation, or deep breathing exercises, as high stress levels can lead to increased cortisol production, which is linked to belly fat accumulation.
Weight loss takes time, and it’s essential to remain committed to your goals, even if progress seems slow at times. Remember, losing belly fat in a healthy way is more likely to result in long-term success.
Read More: 9 Intermittent Fast Belly Fat Burner Hacks That Are Science-Backed
High-intensity interval training (HIIT) is one of the best methods to burn belly fat quickly. It involves alternating between short periods of intense exercise and active rest, such as sprinting for 30 seconds followed by walking for 90 seconds.
The intensity of HIIT can help you burn more belly fat, as it requires your body to work at a higher intensity for a longer period of time.
That said, comparing the effectiveness of different exercises is difficult since everyone’s body responds differently to different types of activity. Furthermore, the effectiveness of any exercise is dependent on consistency, intensity, and proper form.
Here are some activities that have been shown to be particularly effective for burning fat:
HIIT workouts involve alternating between short bursts of intense exercise and rest or low-intensity recovery periods.
This type of workout is excellent for burning belly fat because it increases your heart rate, boosts metabolism, and helps you burn more calories in a shorter amount of time.
HIIT also provides an afterburn effect, known as Excess Post-exercise Oxygen Consumption (EPOC), which means you continue to burn calories even after the workout is over (4).
Strength training exercises, such as weight lifting or bodyweight exercises, help build muscle mass, which in turn increases metabolism and promotes fat loss, including belly fat.
Women with more muscle mass tend to burn more calories at rest, making it easier for them to maintain a calorie deficit and lose fat.
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The exercises below are highly effective for targeting the abdominal muscles and burning belly fat. They also strengthen other core muscles and build overall functional strength.
While spot reduction is not possible, incorporating these 8 strength training exercises can help strengthen and tone the core muscles, contributing to a toned and defined midsection for women.
Planks are an excellent isometric exercise that targets the entire core, including the transverse abdominis, rectus abdominis, obliques, and lower back muscles. Strengthening these muscles can help improve posture, reduce the risk of back pain, and create a toned appearance (2).
Bicycle crunches target the rectus abdominis and obliques, helping to sculpt and define the waistline. This exercise also engages the hip flexors and improves overall core strength.
Russian twists target the obliques and help develop rotational strength, contributing to a toned midsection and improved core stability.
Dead bugs engage the deep core muscles, particularly the transverse abdominis, helping to create a strong and stable midsection while reducing the risk of back pain (15).
Leg raises target the lower abdominal muscles, which can be challenging to engage in other exercises. This exercise also helps improve hip flexor strength and flexibility.
Side planks target the obliques and help improve overall core stability and balance. This exercise also engages the glutes and shoulder stabilizers, promoting a strong and toned midsection.
Reverse crunches target the lower abdominals, helping to create a strong and toned lower belly. This exercise also engages the hip flexors and improves core stability.
Supermans target the lower back muscles, which are essential for maintaining a strong and balanced core. Strengthening these muscles can help improve posture and reduce the risk of back pain (6).
Running is an effective aerobic exercise that helps burn calories and reduce overall body fat, including belly fat. It can be easily adapted to suit different fitness levels and requires no special equipment, making it accessible to most women.
Cycling is a low-impact aerobic exercise that burns calories and helps with reducing belly fat. It is suitable for women of all fitness levels and those with joint issues, as it puts less stress on the knees and hips compared to high-impact exercises like running.
Incorporating a combination of high-intensity interval training, strength training, and targeted core exercises into your fitness routine can help women effectively lose belly fat and achieve a toned midsection.
Remember that a balanced diet, proper hydration, stress management, and sufficient sleep are also crucial factors in achieving and maintaining a healthy weight.
By adopting a holistic approach to fitness and health, women can overcome the unique challenges they face in losing belly fat and enjoy long-lasting results.
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