The #1 Core Workout To Shrink Hanging Belly Fat Fast
Burning off stubborn belly fat requires more than just crunches and sit-ups. If you want to target that lower hanging belly, you need a workout that not only strengthens your core but also elevates your heart rate and engages multiple muscle groups. The key is to combine resistance-based core exercises with dynamic, fat-burning movements to torch calories while tightening your midsection.
Many of my clients struggle with excess belly fat due to a combination of poor diet, stress, and lack of proper training. While you can't spot-reduce fat, you can focus on strengthening your core and improving your metabolism, which helps burn fat more efficiently. By integrating resistance-based core exercises with functional movements, you'll create a workout that builds muscle, increases calorie burn, and slims down your midsection faster than traditional ab workouts.
This core workout is designed specifically to target deep abdominal muscles while keeping your metabolism high. By focusing on full-core activation and adding intensity, you'll create the muscle definition you want while shedding stubborn belly fat. Stick with this workout consistently, and you'll see the results in a leaner, tighter midsection.
The Workout
What You Need:
- A resistance band
- A stability ball (optional)
- A workout mat
The Routine:
Perform the following exercises as a circuit, moving from one to the next with minimal rest. Complete 3–4 rounds, depending on your fitness level.
- Hanging Leg Raises – 12 reps
- Resistance Band Woodchoppers – 10 reps per side
- Bicycle Crunches – 15 reps per side
- Plank to Knee Tucks – 12 reps
Exercise Instructions
Hanging Leg Raises
Hanging leg raises are one of the most effective lower ab exercises for building core strength and tightening the lower belly. Unlike traditional crunches, this movement forces your entire core to stabilize while lifting your legs, making it significantly more challenging. It also engages your hip flexors and lower abs, which are key areas for reducing that stubborn belly pouch. Since it requires hanging from a pull-up bar, it also strengthens your grip and upper body, improving overall athletic performance. If you're struggling with straight-leg raises, you can modify this exercise by bending your knees until your core becomes strong enough to handle the full movement.
How to Perform:
- Hang from a pull-up bar with your arms fully extended and core engaged.
- Keeping your legs straight, lift them toward your chest in a controlled motion.
- Slowly lower them back to the starting position without swinging.
- Perform 12 reps.
Resistance Band Woodchoppers
Woodchoppers are an excellent core exercise that trains your obliques, lower abs, and overall core stability while adding an element of functional movement. Unlike static core exercises, this movement mimics real-life rotational motions, making it highly effective for developing core strength that translates into athletic performance and daily activities. By using a resistance band, you create constant tension throughout the movement, forcing your core muscles to work harder.
- Anchor a resistance band at chest height and stand with feet shoulder-width apart.
- Grab the handle with both hands and rotate your torso, pulling the band diagonally across your body.
- Slowly return to the start and repeat.
- Perform 10 reps per side.
Bicycle Crunches
Bicycle crunches are a classic ab exercise that works the entire core, including the rectus abdominis, obliques, and deep stabilizing muscles. The alternating knee-to-elbow movement creates a strong rotational effect, which not only helps sculpt the abs but also increases calorie burn. Since this exercise is performed at a higher tempo, it serves as both a muscle-toning and fat-burning movement. The key to maximizing its benefits is maintaining proper form by keeping your core engaged and avoiding momentum. By performing bicycle crunches consistently, you can develop a more defined and stronger midsection while enhancing overall core endurance.
- Lie on your back with hands behind your head and legs lifted off the floor.
- Bring one knee toward your chest while twisting your torso to touch your opposite elbow to the knee.
- Alternate sides in a controlled pedaling motion.
- Perform 15 reps per side.
Plank to Knee Tucks
Plank to knee tucks combine core stability with dynamic movement, making them a powerful exercise for shrinking lower belly fat. Unlike static planks, this variation forces your abs to actively engage as you bring your knees toward your chest. This movement strengthens the deep core muscles responsible for posture, spinal alignment, and overall core control. Additionally, because it keeps your body moving, it adds an element of cardio, helping to accelerate fat loss. By incorporating this exercise into your routine, you'll develop a stronger, leaner core while boosting your metabolism.
- Start in a high plank position with hands under shoulders and core tight.
- Drive one knee toward your chest while keeping your back straight.
- Return to plank position and switch sides.
- Perform 12 reps.
And if you enjoyed this article, don't miss How Long Your Walking Workout Should Be To Shrink Belly Fat.
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