Best Exercises For Reducing Belly Fat At Home And Expert Tips

Do these exercises to fire up your core and get a toned and flat tummy.

Reviewed by Rakesh Rathod, Certified Personal Trainer
Written by Charushila Biswas, MSc (Biotechnology), ISSA Certified Fitness Nutritionist
Edited by Ravi Teja Tadimalla, BSc, Professional Certificate in Food, Nutrition and Health
Fact-checked by Payal Karnik, MSc (Biotechnology), Certified Health & Nutrition Life Coach  • 

Getting rid of the stubborn fat in your belly region is not easy. This complex process involves the right combination of diet and physical activity. You must do certain exercises to reduce belly fat. The AARP warns that people with belly fat are at a higher risk of heart disease, diabetes, stroke, and certain cancers (1). Combat abdominal fat by exercising and changing your lifestyle. This article tells you what to do to reduce and manage belly fat effectively. Take a look!

16 Best Exercises To Lose Belly Fat

There are many belly fat exercises you can do to shed that stubborn weight. Some of them require you to venture outside or head to the gym, while some can be performed in the comfort of your home. Some of the best exercises for belly fat include high-intensity interval training (HIIT) and cardio exercises like running and cycling.

Certified Personal Trainer TJ Mentus says, “Cardio and aerobic exercise are great for improving your overall health — especially heart health — and burn calories both during and after the workout. So it is good for weight loss overall. But I would also say whether they help lose belly fat specifically depends on a person’s genetic predisposition to hold fat in certain places. No activity can guarantee that belly fat would be the first to go or the main area of weight loss.” Thus, if you’re wondering how to lose belly fat with exercise, add an appropriate combination of strength training and cardio to your fitness routine, but manage your expectation accordingly.

Exercise and diet affect each of our bodies differently. Besides our body type and metabolism, several other factors might be at play. For instance, our body’s circadian rhythm! The results from a study that aimed to show how the timing of exercise sessions impacts weight loss across a 10-month period found that there is a significant difference between training in the morning than in the afternoon or at night time. Check out the following graph.

The Gradual Effects Of Exercising On Body Weight Across 10 Months

Source: The effects of exercise session timing on weight loss and components of energy balance: midwest exercise trial 2

Some of the best exercises to lose belly fat include bodyweight workouts like push-ups and squats, as well as using resistance bands or weights. Although these exercises can play a major role, it’s crucial to pay attention to other aspects of your life for the best outcomes. While there’s no one sustainable answer to how to lose belly fat fast, a rigorous exercise regime and a healthy diet can surely help.

*Warm up for 10 minutes before starting these belly fat reducing exercises. After your muscles are warmed up, take a 10-second break and start with the following exercises:

1. Lying Leg Raises

Lying leg raise exercise for reducing belly fat
Image: YouTube @psychetruth

Some of the best exercises to reduce belly fat include the bicycle crunch, Russian twist, and leg raises.

Target – Lower abs, upper abs, glutes, hamstrings, and quads.

How To Do
  1. Lie down on a mat. Place your thumbs under your hips, palms flat on the floor. Lift your feet off the floor a little, look up at the ceiling, and engage your core. This is the starting position.
  2. Raise both your legs to 90 degrees and slowly bring them back down.
  3. Right before touching the floor, raise your legs again. Do 3 sets of 15 reps.

What Not To Do – Do not place your feet completely on the floor or push your hips up with your hands to lift your legs.

2. Leg In And Out

Leg in and out exercise for reducing belly fat
Image: YouTube @ChloeTing

Target – Lower abs, upper abs, glutes, hamstrings, and quads.

How To Do
  1. Sit on a mat. Place your hands behind you, with the palms flat on the mat. Lift your legs off the floor and lean back a little. This is the starting position.
  2. Tuck both your legs in. Simultaneously, bring your upper body close to your knees.
  3. Go back to the starting position. Do 2 sets of 20 reps.

What Not To Do – Do not place your hands too wide apart at the back.

3. Scissor Kicks

Scissor kicks exercise for reducing belly fat
Image: YouTube @tarahcole7784

Target – Lower abs, upper abs, glutes, hamstrings, and quads.

How To Do
  1. Lie down on a mat. Place your palms under your hips.
  2. Lift your head, upper back, and legs off the floor. This is the starting position.
  3. Lower your left leg. Just before it touches the floor, lift your left leg and lower your right leg.
  4. Do this 12 times to complete one set. Do 3 sets of 12 reps. Take a 20-second break before moving on to the next exercise

What Not To Do – Do not do this exercise quickly or hold your breath while doing it.

4. Crunches

Crunch exercise for reducing belly fat
Image: YouTube @psychetruth

Crunches are the perfect answer to the question, what exercise burns the most belly fat for females.

Target –Lower and upper abs.

How To Do
  1. Lie down on a mat, flex your knees, and place your feet on the floor.
  2. Place a thumb at the back of each ear. Hold the back of your head with the rest of the fingers. Lift your head off the floor. This is the starting position.
  3. Initiate the movement by curling up and trying to reach your knees with your head.
  4. Go back to the starting position.
  5. Make sure you inhale while curling up and exhale while going down. Do 2 sets of 12 reps.

What Not To Do – Do not tuck your chin in.

Crunches can put stress on the spine and lead to back pain. These exercises may also cause neck and back strain.

5. Bicycle Crunches

Bicycle crunch exercise for reducing belly fat
Image: YouTube @ChloeTing

Target – Rectus abdominisi  XThe ‘abs muscle’ or the six-pack that helps the body between the ribcage and the pelvis move. , obliques, glutes, hamstrings, and quads.

How To Do
  1. Lie down on a mat, flex your knees, and lift your feet off the floor.
  2. Place a thumb at the back of each ear. Hold the back of your head with the rest of the fingers. Lift your head off the floor. This is the starting position.
  3. Push your left leg down and extend it straight. Simultaneously, curl up and twist to your right. Try to touch your left elbow with your right knee.
  4. Curl back down and bring your left leg back to the flexed position.
  5. Do the same with the other leg. Do 2 sets of 12 reps. Take a 10-second break before doing the next exercise.

What Not To Do – Do not hasten to complete the sets, and do not tuck your chin in.

6. Half Seated Reverse Crunch

Half seated reverse crunch exercise for reducing belly fat
Image: YouTube @LiveLeanTV

Target – Lower abs, upper abs, and glutes.

How To Do
  1. Sit on a mat, flex your knees, and place your feet flat on the floor. Lean back and support your body on your elbows. This is the starting position.
  2. Lift both your legs off the floor and bring your knees almost close to your nose.
  3. Slowly, bring your legs down to the starting position. Do 3 sets of 15 reps.

What Not To Do – Do not scrunch your shoulders or curve your lower back too much.

7. Sit-ups

Sit up exercise for reducing belly fat
Image: YouTube @GetExerciseConfident

Target – Rectus abdominis

How To Do
  1. Lie on a mat, flex your knees, and place your heels on the mat. Engage your core and place your hands at the back of your head. Lift your head and shoulders off the floor and look at the ceiling. This is the starting position.
  2. Use your core strength to lift your body off the floor and come to a sitting position.
  3. Go back down to the starting position slowly. Do 2 sets of 12 reps.

What Not To Do – Do not get confused between sit-ups and crunches. You need to literally sit up and go back down to the starting position to do sit-ups. Do not bring your elbows close while sitting up.

Sit-ups can put more stress on the spinal cord and lead to back pain. Hence, consult your fitness trainer before starting this workout.

8. Heel Touch

Heel touch exercise for reducing belly fat
Image: YouTube @psychetruth

Target – Obliques and upper abs.

How To Do
  1. Lie down on a mat. Keep your legs flexed, feet wider than shoulder-width apart, and flat. Keep your hands by your side, chin up, shoulders relaxed, and core engaged.
  2. Bend sideways and try to touch your right heel with your right hand.
  3. Bend toward the other side and try to touch your left heel with your left hand.
  4. Do 20 of these to finish one set. Do 3 sets of 20 reps. Take a 20-second break before moving on to the next exercise.

What Not To Do – Do not place your feet too close to your hips.

9. Jackknife Crunch

Jackknife crunch exercise for reducing belly fat
Image: YouTube @rblankfield

Target –Lower abs, upper abs, glutes, hamstrings, and quads.

How To Do
  1. Lie down on a mat. Extend your hands over your head. This is the starting position.
  2. Keeping your back and neck in the same line, lift your upper body using your core strength. Simultaneously, lift both your feet off the floor.
  3. Try touching your knees with your hands.
  4. Get back to the starting position. Do 3 sets of 12 reps.

What Not To Do – Do not rest your head on the floor completely between repetitions.

10. Russian Twist

Russian twist exercise for reducing belly fat
Image: YouTube @POPSUGARFitness

If you are searching for what exercise burns the most belly fat right at home, these mean Russian twists are your answer.

Target – Obliques, upper abs, lower abs, and glutes.

How To Do
  1. Sit on the mat, lift both your legs, keep your knees flexed, and lean back a little. Join your palms to balance your body. This is the starting position.
  2. Twist your upper body to the left and then to the right.
  3. You may do 3 sets of 12 reps for best results.

What Not To Do – Do not hold your breath while doing this exercise.

protip_icon Did You Know?
Lunge twists are another great exercise for beginners who are looking to reduce belly fat at home. This lower body exercise improves the flexibility of the hips and strengthens the legs as well.

11. Lying Alternate Toe Taps

Lying alternate toe tap exercise for reducing belly fat
Image: YouTube @KatieAustinfit

Target – Rectus abdominis, obliques, and glutes

How To Do
  1. Lie on the mat and lift both your legs at a 90-degree angle.. Extend your hand up, lift your head and upper back off the floor, and engage your core. This is the starting position.
  2. Curl up and try to touch your left foot with your right hand.
  3. Curl back down.
  4. Curl up again and try to touch your right foot with your left hand. Do 2 sets of 15 reps.

What Not To Do – Don’t worry if you are not able to touch your foot. Try reaching beyond the knee and as close to the foot as possible.

12. Crossbody Mountain Climbers

Cross body mountain climber exercise for reducing belly fat
Image: YouTube @ChloeTing

If you’re wondering how to lose belly fat, crossbody mountain climbers are a fantastic exercise to include in your regimen since they target various muscle groups and can raise your heart rate.

Target – Rectus abdominis, shoulders, core, glutes, hamstrings, and quads.

How To Do
  1. Get into a push-up position. Make sure your elbows are directly below your shoulders. Keep your neck, back, and hips in a straight line. Do not pike up and curve down. This is the starting position.
  2. Lift your right foot off the floor, flex your knee and bring it close to the right side of your chest.
  3. Place the right foot back to its starting position. Now, lift your left foot off the floor, flex your knee and bring it close to the left side of your chest.
  4. Speed up and do it as if you are running! Do 2 sets of 25 reps. Take a 20-second break before doing the next exercise.
  5. You can wear a resistance band on your ankles for advanced resistance training.

What Not To Do – Do not place your palms too far away from your body, and do not droop your neck or lower back.

13. Burpees

Burpees to burn tough belly fat
Image: YouTube @bowflex

Target – Full body workout that also targets your abs.

How To Do
  1. Stand straight with your feet shoulder-width apart.
  2. Bend your knees and place your hands on the floor. Let’s call this the “frog” position for clarity.
  3. Jump and push both your legs back and get into a plank or push-up position.
  4. Hop and get back to the “frog” position.
  5. Jump vertically and extend your hands above your head.
  6. Land softly on the floor.
  7. Get into the frog position again, then go back to the plank position. Do 3 sets of 8 reps. Take a 10-second break between the sets. Also, take a 20-second break before moving on to the next exercise.

What Not To Do – Do not set unachievable goals. Burpees are tough to do. The number of burpees you do does not matter. What matters is how many you do while maintaining correct posture.

14. Plank

Plank exercise for reducing belly fat
Image: Shutterstock

While there is no research suggesting that plank alone helps reduce belly fat, most people believe it to be one of the best workouts – as the plank primarily targets your core muscles.

Target – Rectus abdominis, core, shoulders, biceps, and glutes.

How To Do
  1. Kneel down on a mat.
  2. Place your elbows on the mat.
  3. Extend your right leg back, then your left leg.
  4. Keep your neck, back, and hips in the same line. Keep your core engaged.
  5. Hold this pose for at least 30 seconds. Do 3 sets of 30-60 seconds hold.

What Not To Do – Do not place your palms far away from your shoulders. Do not droop your lower back or pike it up.

15. Side Plank

Side plank exercise for reducing belly fat
Image: Shutterstock

Target – Abs and core, shoulders, biceps, and glutes.

How To Do
  1. Get into a side half-lying pose on your right. Place your left foot across the right foot and on the floor.
  2. Place your elbow right below your shoulder and your left hand on your waist.
  3. Lift your pelvis off the floor. Your back should be in line with your neck and head.
  4. To make this a little tough, open your left hand wide.
  5. Hold this pose for 30-60 seconds. Keep breathing.
  6. Lower your body. Take a 10-second break, change sides, and do the same on the other side. One set of this exercise is enough for beginners. You may increase the time and sets as you progress.

What Not To Do – Do not droop your pelvis.

16. Walking

Walking is an effective exercise that aids in burning calories and reduces overall body fat, including belly fat (2). It boosts metabolism, strengthens muscles, and improves cardiovascular health, contributing to fat loss. By engaging in regular speed walking, you can lose persistent belly fat, which can lower the risk of obesity-related health issues, such as heart disease and diabetes (3 ).

Target – Visceral fat; deep abdominal fat that surrounds vital organs.

How To Do

1. Begin with a moderate pace, gradually increasing your speed.
2. Aim for at least 30 minutes of brisk walking most days of the week.
3. Maintain an upright posture and engage your core muscles while walking.
4. Incorporating walking into your lifestyle, such as walking to work.

These are some of the effective exercises for reducing belly fat at home. However, these also may cause certain adverse effects. Being informed about them is important. Scroll down to know more.

Potential Side Effects Of Exercises That Target Belly Fat

Here are some potential side effects of exercises targeting belly fat:

  • Injuries
  • Back pain
  • Neck pain
  • Muscle strain
  • Joint pain
  • Shoulder pain

Helpful Advice By 8 Fitness Experts


Fitness expert Sarah

Sarah

Doing ab crunches and following a crash diet is not the right way to lose belly fat. If you really want to flaunt a well-toned belly, you have to eat a balanced diet with all the good fats rather than starving yourself.

You should also exercise three to five times a week. Do burpees, side planks, and bicycle crunches.

Sarah: tabatalive.com


Fitness expert Laura London

Laura London

To lose belly flab, your go-to exercises should be V-ups, planks, and bicycle crunches.

Laura London: lauralondonfitness.com


Fitness expert Shemek

Lori L. Shemek

HIIT is highly effective for all over weight loss, particularly removing stubborn belly fat. If you are not eating right, you have reached menopausei  XThe end of a menstrual cycle in the 40s or 50s usually diagnosed after a female goes 12 months without a menstrual period. , or you are not losing weight, you should do these exercises. Don’t let the name scare you as it is you who determines the intensity. It is your perceived exertion that counts.

Lori L. Shemek: drlorishemek.com


Fitness expert Kelly Rennie

Kelly Rennie

Practice plank, leg raises, and cross body mountain climbers.

Kelly rennie: busymumfitness.com/


Fitness expert Anthony Trucks

Anthony Trucks

Practice hanging bicycles, decline bench sit-ups, and prone slider toe-ins.

Anthony Trucks: truckstraining.com


Fitness expert Lee Brogan

Lee Brogan

HIIT sprints work wonders. Also, boxing and Tabata are great for shedding belly fat.

Lee Brogan: gymfreetrainers.com


Fitness expert Doonya

Doonya

Nothing beats Flick step, sweep, and twist exercises when it comes to losing belly fat.

Doonya: www.doonya.com


Fitness expert Kerry P Taylor

Kerry P. Taylor

Try half Turkish get up, ab wheel rollouts, and standing band rotations to get a flat belly you always dreamed of.

Kerry P. Taylor: www.212healthandperformance.com


Last, but not the least, here are some other ways/tips that you may follow to reduce belly fat.

Lifestyle Tips To Reduce Belly Fat

If you’re looking for how to lose belly fat in 2 weeks or even how to lose belly fat in 1 week, we recommend you concentrate on the following lasting lifestyle changes rather than temporary ones.

  • Eat Right

Reducing abdominal fat is 80% about eating the right food. Follow a healthy, balanced, nutrition-rich diet that is low in calories and has adequate macro- and micronutrients according to your BMI. Most importantly, skip takeaways and fast foods. Eat food prepared at home (4) .

  • Drink Water

Always carry a water bottle, and make sure you keep sipping water throughout the day (5).

  • Short Bursts Of Exercises

According to recent studies, instead of working out for hours or running, cycling for a few miles, doing short bursts of active exercises is very helpful in reducing stubborn fat (6), (7). like high-intensity interval training (HIIT). You can also try swimming, yoga, and pilates for adding more variety in your workout session. Apart from calorie-burning and cardio and strength training exercises, these also can help improve your body composition.

  • Say No To Sugar

Cut down on sugar to reduce belly fat (8). Use honey or jaggery instead.

  • Reduce Sodium Intake

Consuming a lot of salt causes water retention in the body (9), (10). Reduce your sodium intake to see a difference in your belly fat.

  • Increase Intake Of Vitamin C

Vitamin C is important for the secretion of carnitine, a compound that helps the body convert fat into energy. It also helps block cortisol, a hormone that is secreted by the body under stress (11). A study conducted at Yale University suggests a potential link between spikes in cortisol levels and abdominal fat (12).

  • Consume Fat Burning Foods

You can consume the following foods to burn fat by boosting metabolism.:

    • Garlic: A study conducted on mice found that garlic helped in reducing body weight (13).
    • Ginger: Ginger has been found to reduce feelings of hunger and, thus, have the potential to aid in weight management (14).
    • Cayenne pepper: The capsaicin found in peppers boosted metabolic ratei  XThe amount of energy used by a living organism over a specific period (measured in joules, calories, or kilocalories per unit of time). modestly in a study conducted on mice (14).
    • Cinnamon: Cinnamon has the potential to prevent metabolic syndromei  XA serious medical condition that increases the risk of heart disease, stroke, type 2 diabetes, and other related issues. , which is often characterized by excess body fat around the waist (15).
  • Include Healthy Fats

Include polyunsaturated fatty acids (PUFA)i  XGood fats that help reduce bad cholesterol levels in the blood to aid weight loss and lower the risk of heart disease. into your diet. PUFA help reduce inflammation in the body (14), thereby lowering the chances of accumulating abdominal fat.

  • Do Not Skip Breakfast

Many people think that skipping breakfast helps with quick weight loss. On the contrary, skipping breakfast is a major blunder. It increases bloating and pushes your body into starvation mode, a key for abdominal fat gain (17).

  • Get A Good Night’s Sleep

Adequate sleep is very important for weight management. Everyone needs six to eight hours of sleep. According to a recent study, too much sleep or a lack of it can lead to weight gain (18).

In addition, managing stress, avoiding smoking, and limiting alcohol intake may help reduce belly fat.

Daniella Peters, a lifestyle blogger, independently took guidance from experts and incorporated it into her daily routine to reduce her belly fat, which led to observable outcomes. She shares her experience of the process on her blog and writes, “It took me 15 months of solid training and a good diet to lose my “belly”. You won’t be transformed in 8 weeks if you have a long way to go like I did (i).”

protip_icon Quick Tip
Research shows that stress causes more cortisol secretion, which leads to the formation of more belly fat in women (19). Therefore, it is important to manage your stress by meditating and finding ways to relax every day.

Infographic: Tips For Streamlining Your Exercise Routine To Lose Belly Fat

Now you know all about the best exercises for losing belly fat and work on your abdominal muscles. Here are some tips on how to plan your weekly workout routine. For example, your exercise routine should include strength and resistance training along with cardiovascular exercises. Don’t only focus on losing weight on the belly, but exercise to lose weight all over your body. Check out the below infographic to learn more tips about planning an exercise routine to lose belly fat.

tips for streamlining your exercise routine to lose belly fat (infographic)

Illustration: StyleCraze Design Team

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Belly fat accumulation can become a common occurrence due to a sedentary lifestyle and poor diet habits. While it is easier to see changes in other body parts with regular exercise, belly fat might seem a little difficult to lose. Crunches, scissor kicks, Russian twists, and burpees are some of the common exercise routines that help reduce belly fat and tone and strengthen your core muscles as well as help reduce the waist circumference. Complementing these with healthy eating habits and an active lifestyle can bring about visible changes in due course of time.

Frequently Asked Questions

How can I reduce my tummy in 7 days?

While there is no evidence that you can lose your tummy in 7 days, following the right workout and diet routines and avoiding gassy foods and carbonated or caffeinated beverages may help make a difference.

Do squats burn belly fat?

While squats can help burn fat, they may not help burn only belly fat. Targeted fat loss does not work. The key is to follow a consistent diet and fitness routine.

What causes the tummy to look bigger in females?

Excess food intake, exercising less, post-pregnancy effects, bloating during periods, etc., can all cause the tummy to look bigger in females.

How can I get a flat stomach in 2 days?

It is not possible to get a flat stomach in 2 days. Fat loss takes consistent effort. Performing exercises that help relieve bloating can help. Also, avoid smoking, alcohol, and other unhealthy habits. Have a consistent exercise routine and take walks after meals.

Do push-ups burn fat?

Yes, push-ups can help burn fat by increasing the calorie expenditure during and after a workout.

Do eggs burn belly fat?

There is no evidence that eggs burn belly fat. However, eggs are rich in protein, which can boost metabolism and promote calorie burning. This, when coupled with the right diet and exercise, can help reduce body fat (including belly fat).

Key Takeaways

  • Belly fat may increase one’s risk of diabetes and heart disease.
  • You can reduce belly fat by following some simple exercises at home.
  • Crunches, scissor kicks, heel touches, and Russian twists are a few that can help.

Personal Experience: Source

References

Articles on StyleCraze are backed by verified information from peer-reviewed and academic research papers, reputed organizations, research institutions, and medical associations to ensure accuracy and relevance. Read our editorial policy to learn more.

  1. “Battling Belly Fat” AARP.
    https://www.aarp.org/health/healthy-living/info-07-2012/battling-belly-fat.html
  2. Effect of walking exercise on abdominal fat
    insulin resistance and serum cytokines in obese women
  3. Effects of Walking Speed on Total and Regional Body Fat in Healthy Postmenopausal Women
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8840715/
  4. “Weight-Loss and Maintenance Strategies” Weight Management: State of the Science and Opportunities for Military Programs, US National Library of Medicine, National Institutes of Health.
    https://www.ncbi.nlm.nih.gov/books/NBK221839/
  5. “Water, Hydration and Health”, Nutrition reviews, US National Library of Medicine, National Institutes of Health.
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954/
  6. The Effects of High-Intensity Interval Training vs. Moderate-Intensity Continuous Training on Heart Rate Variability in Physically Inactive Adults, International journal of environmental research and public health, US National Library of Medicine, National Institutes of Health.
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6069078/
  7. Harmful effects of sugar consumption on health, Revue médicale suisse, US National Library of Medicine, National Institutes of Health.
    https://www.ncbi.nlm.nih.gov/pubmed/30673177
  8. Increased salt consumption induces body water conservation and decreases fluid intake, The Journal of clinical investigation, US National Library of Medicine, National Institutes of Health.
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5409798/
  9. Effect of lower sodium intake on health: systematic review and meta-analyses, BMJ, US National Library of Medicine, National Institutes of Health.
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4816261/
  10. Vitamin C supplementation attenuates the increases in circulating cortisol, adrenaline and anti-inflammatory polypeptides following ultramarathon running, International journal of sports medicine, US National Library of Medicine, National Institutes of Health.
    https://www.ncbi.nlm.nih.gov/pubmed/11590482
  11. Stress-induced cortisol response and fat distribution in women, Obesity research, US National Library of Medicine, National Institutes of Health.
    https://www.ncbi.nlm.nih.gov/pubmed/16353426
  12. Reduction of body weight by dietary garlic is associated with an increase in uncoupling protein mRNA expression and activation of AMP-activated protein kinase in diet-induced obese mice, The Journal of nutrition, US National Library of Medicine, National Institutes of Health.
    https://www.ncbi.nlm.nih.gov/pubmed/21918057
  13. Ginger consumption enhances the thermic effect of food and promotes feelings of satiety without affecting metabolic and hormonal parameters in overweight men: A pilot study, Metabolism, US National Library of Medicine, National Institutes of Health.
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3408800/
  14. Capsaicin may have important potential for promoting vascular and metabolic health, Open heart, US National Library of Medicine, National Institutes of Health.
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4477151/
  15. Beneficial Effects of Cinnamon on the Metabolic Syndrome, Inflammation, and Pain, and Mechanisms Underlying These Effects – A Review, Journal of traditional and complementary medicine, Journal of traditional and complementary medicine. US National Library of Medicine, National Institutes of Health.
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3943007/
  16. Dietary Polyunsaturated Fatty Acids and Inflammation: The Role of Phospholipid Biosynthesis, International journal of molecular sciences, US National Library of Medicine, National Institutes of Health.
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3821664/
  17. Skipping breakfast and 5‐year changes in body mass index and waist circumference in Japanese men and women, Obesity science & practice, US National Library of Medicine, National Institutes of Health.
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5478803/
  18. Adequate sleep to improve the treatment of obesity, CMAJ : Canadian Medical Association journal, US National Library of Medicine, National Institutes of Health.
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3519150/
  19. Stress-induced cortisol response and fat distribution in women, Obesity research, US National Library of Medicine, National Institutes of Health.
    https://pubmed.ncbi.nlm.nih.gov/16353426/

Get ready to burn belly fat with this 30-minute exercise routine. Learn how to target your core and get the results you want by watching this video.

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