Ab Workouts and the Truth About Burning Belly Fat

Unfortunately, spot reduction—the idea that you can burn fat in one specific area—is a total myth for your abs or any other part of your body. If you’re carrying extra weight around your midsection, simply doing core exercises won't make the fat disappear. However, consistent training can boost your stamina, increase strength, accelerate your progress, and improve your overall health.

"You can do 1,000 crunches a day, but if your body fat percentage is too high, those muscles will remain hidden. Abs are truly built in the gym but revealed in the kitchen."
— Jeff Cavaliere, CSCS, as featured in GQ

The only real way to lose belly fat is to reduce your total body fat percentage by creating a caloric deficit. The most sustainable way to achieve this is through a mix of regular workouts (both cardio and strength training) paired with a healthy, low-calorie diet. That said, your results also depend on "main character" factors you can't always control, like genetics, age, and hormones.

When it comes to your workout routine, focus on quality over quantity. To build a strong core, follow the same progressive overload principles you’d use for any other muscle group. This means you need to challenge your muscles. If you find yourself needing to do fifty or more crunches just to feel the burn, you low-key need to check your form and slow down the tempo.

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Keep in mind that doing the same move over and over isn't the best way to see a "glow-up" in your progress. Your body eventually adapts to the stress, making the movement less effective. Mix it up to target the rectus abdominis (the "six-pack"), the obliques, and the transverse abdominis (the deep core muscles that act like a natural corset).