Myth or fact: ab exercises burn belly fat
Physical ActivityKey points
- Spot fat reduction is not supported by research.
- 6 weeks of ab exercises did not reduce belly fat.
- Ab exercises strengthen core muscles but do not remove the fat over them.
- Belly fat responds to overall activity, diet and sleep.
Myth: hundreds of crunches a day will “burn off” your belly
Social media challenges promise a flat stomach in 30 days with daily ab workouts.
Fact: spot reduction does not exist
In a randomized trial, participants did abdominal exercises 5 days a week for 6 weeks. Compared with a control group, they did not lose belly fat, waist circumference or total body fat, although their muscular endurance improved (Vispute et al., 2011).
How it works
When your body uses more energy than it takes in, it draws on fat stores from all over the body. Where fat goes first depends on genetics, sex and age, not on which muscles you train.
What helps
The guidelines recommend 150 to 300 minutes of moderate aerobic activity a week and strength training at least 2 days a week (Bull et al., 2020).
Frequently asked questions
So are ab exercises useless?
No. Strong core muscles help posture and lower the risk of back pain. They just are not a way to lose fat specifically from your belly.
What works best for belly fat?
Regular aerobic exercise, strength training, fewer sugary drinks and ultra-processed foods, enough sleep and less alcohol.
Sources
- Vispute et al. (2011). The Effect of Abdominal Exercise on Abdominal Fat. Journal of Strength and Conditioning Research 25(9):2559-2564. doi:10.1519/JSC.0b013e3181fb4a46
- Bull et al. (2020). World Health Organization 2020 guidelines on physical activity and sedentary behaviour. British Journal of Sports Medicine 54(24):1451-1462. doi:10.1136/bjsports-2020-102955
Keep reading
Physical Activity Extreme heat and health: how to avoid overheating
Who is most at risk during heat waves, the signs of heat stroke and what really cools you down: fans, water, shade and changing your schedule.
Physical Activity Strong bones: exercises to prevent osteoporosis
What the LIFTMOR trial showed about high-intensity strength and impact training for bone density, why balance exercises prevent falls and how to start safely.
Physical Activity"Weekend warriors": is exercising only on weekends good for you?
What a study of more than 63,000 adults found about getting all your weekly exercise in one or two sessions, and why sitting still matters.
Related topics from other pillars
Loneliness, hearing loss and dementia: what you can change
What the Lancet Commission found about 12 modifiable dementia risk factors, including social isolation and hearing loss, and practical steps to lower risk.
Nutrition Vitamin D: who really needs supplements?
What the VITAL trial and a meta-analysis of 81 randomized trials found about vitamin D supplements, and who may still need them.
Physical Activity tools
IPAQ: International Physical Activity Questionnaire (short)
Calculates your MET-minutes per week and your activity level.
QuizDo you meet the Physical Activity Guidelines? Check
Minutes of moderate and vigorous activity per week, plus strength training.
Quiz30-second chair stand test (for adults 60+)
How many times can you stand up from a chair in 30 seconds? Compared with CDC norms.
PDF · TrackerMonthly step tracker
Write down your daily steps and track your progress.
PDF · Log15-minute home strength workout + training log
A no-equipment routine with an 8-week rep log.
PDF · Card + trackerBalance exercises for adults 60+
A safe balance and leg-strength routine with a 4-week tracker.