Which Exercises Can Help Reduce Belly Fat?

Losing belly fat mainly involves reducing the fat stored around the abdomen. This abdominal fat acts as an energy reserve and protects the organs. There are two types:

• Subcutaneous fat: Visible beneath the skin, it is often the cause of a rounded tummy (pot belly)

• Visceral fat: Located around the organs, it lies deeper and can be more difficult to lose.

Losing belly fat means a reduction in waist circumference and a less prominent tummy, rather than simply losing kilos on the scales. To achieve this, a combination of a balanced diet and physical activity is essential. The aim is to burn slightly more calories than you consume so that the body draws on its fat reserves, whilst preserving muscle mass through exercise.

The concept of spot reduction is often misunderstood. Many people want to lose fat solely from the tummy area, without it affecting other parts of the body. However, science shows that it is difficult to lose belly fat in isolation. When losing weight, the body burns fat throughout the body. Of course, there are variations depending on an individual’s genetics, diet, physical activity and metabolism. It is therefore important not to get frustrated if the results are not limited exclusively to the abdominal area.

This does not mean that certain habits or exercises aimed at losing belly fat cannot help to tone this specific area or improve your figure. For example, just as it is possible to reduce stretch marks or get rid of cellulite on the tummy, you can strengthen the deep muscles of your core to improve your posture and, in turn, enhance the appearance of your tummy.

Physical exercises to burn fat

Moving your body is an excellent way to help your body gently shed fat, particularly around the tummy. With every movement, your body burns energy: first the readily available sugars, then gradually the stored fat. The more active you are, the more your energy balance tips towards burning calories rather than storing them. The idea isn’t to focus on performance, but to make time for regular connection with your body, like a self-care ritual.

Exercises to tone your stomach

Strengthening your core supports your tummy from the inside and makes it visibly firmer. By toning both the deep and superficial muscles, a natural corset is created. This targeted work helps to firm up the tissues, smooth the tummy and reduce the feeling of flabbiness or apparent bloating. Even without significant weight loss, a more toned core slims the waist and reshapes the abdominal area. 

Focus on a discipline known for sculpting women’s abs

When the lower back is very arched and the shoulders slump, the tummy protrudes forwards and appears rounder than it actually is. By strengthening the deep core muscles and adopting better posture, the pelvis realigns, the spine is better supported and the tummy ‘flattens’ naturally, without excessive effort.

Boosting your metabolism

When muscles are regularly exercised, they burn more calories. This boosts your basal metabolic rate – the amount of energy your body uses at rest. This metabolic boost helps your body tap into its fat reserves more easily and continuously, not just during your workout. Combined with a healthy, balanced diet, it supports gradual belly fat loss.

To lose belly fat, the best approach is to combine fat-burning exercises with movements that strengthen your core. Cardiovascular activities significantly boost your metabolism and help burn fat, whilst targeted strengthening exercises tone your tummy and slim your figure.

Exercises to burn fat

Endurance sports are your best allies for increasing calorie expenditure and gradually tapping into your fat reserves, including abdominal fat:

• Running : a highly effective endurance sport for increasing energy expenditure, running helps reduce body fat, including abdominal fat. It engages the whole body and requires strong core engagement to stabilise the torso with every stride, which helps tone this area

• Cycling : this mainly strengthens the lower body whilst providing a strong workout for the cardiovascular system. Cycling helps to reduce body fat and improve metabolic markers

• Swimming: a full-body, low-impact activity that is particularly energy-intensive. The resistance of the water requires the whole body to work and provides constant core stabilisation

• HIIT (High-Intensity Interval Training): high-intensity interval training alternates between short bursts of very intense effort and recovery periods. It is recognised as an effective strategy for reducing body fat, including abdominal and visceral fat.

Exercises to tone your tummy

Alongside cardio, certain targeted exercises help to strengthen your core and visibly firm up your tummy. Among the most effective exercises for losing belly fat are:

• Core exercises (standard plank, side plank, dynamic plank): help to deeply strengthen the core, improve posture and stabilise the body

• Crunches : these mainly target the upper abdominals to tone them, but are not recommended if you have back or pelvic problems, or during pregnancy or the postnatal period

• Mountain climbers, burpees and squats : full-body exercises that combine muscle strengthening with calorie burning, whilst heavily engaging the abdominals for stability

• Leg raises: ideal for specifically targeting the lower abdominals and strengthening the lower tummy

• Russian twists: effective for slimming the waist and strengthening the obliques through a rotational movement of the torso.

Discover our natural solutions to maximise the benefits of exercises for losing belly fat.

1. Fat & sugar absorption

The formula in our Fat Binder dietary supplements, based on organic Nopal—which is naturally rich in fibre—helps to limit the absorption of fats and sugars during meals. The fibre in Nopal binds to fats in the digestive system, which are then naturally eliminated by the body. This mechanism helps to reduce calorie intake and support weight management, whilst promoting a feeling of fullness.

Recommended use: take 2 to 3 capsules immediately after main meals, with a large glass of water. Do not exceed 6 capsules per day.

Contraindications: For adults only. Not recommended for pregnant or breastfeeding women. Not a substitute for a varied and balanced diet and a healthy lifestyle. Consult your doctor if you have diabetes.

Discover the Organic Fat Blocker – 90 capsules – Food supplement

2. Blood sugar balance

Our Glucose Contrôle dietary supplements combine Ceylon cinnamon extract with the patented Reducose® white mulberry extract, recognised for helping to maintain normal blood glucose levels. By limiting the absorption of sugars and glucose spikes after meals, they contribute to metabolic balance, help reduce sugar cravings and support better weight management.

Recommended use : take 2 capsules a day, just before a meal, with a glass of water.

Contraindications: For adults only. Not recommended for pregnant or breastfeeding women, people taking antidiabetic medication, or those with known allergies. There is a possible risk of cross-allergy, particularly with Peruvian balsam. Do not exceed the recommended daily dose. Not a substitute for a varied and balanced diet and a healthy lifestyle.

Discover Glucose Contrôle – 60 capsules – Food supplement

3. Metabolism & Drainage

The Brûleur Draineur dietary supplements combine two patented active ingredients, Sinetrol® and Cactinea™, along with a green tea extract rich in polyphenols. This combination works to both burn fat and eliminate excess water. It therefore helps to boost energy expenditure, promote drainage and support weight loss as part of a healthy lifestyle.

Recommended use: dilute 2 measuring spoons (4 g) in 1 L to 1.5 L of water and drink throughout the day, preferably in the morning.

Contraindications: do not consume on an empty stomach. Not recommended for pregnant or breastfeeding women, children under 18, or in cases of peptic ulcer, heart conditions or hyperthyroidism. If you are taking medication, seek advice from a healthcare professional. Do not consume if you are taking other products containing green tea on the same day. Do not consume more than 800 mg of (-)-3-epigallocatechin gallate (EGCG) per day. Do not exceed the recommended daily dose. This product is not a substitute for a varied and balanced diet and a healthy lifestyle.

Discover the Fat Burner & Detox – 120 g – Food supplement

The extra touch: massage oil

The Slimming Massage Oil features a 10 per cent blend of essential oils, including Grapefruit, Cedarwood and Sea Fennel. It complements toning and firming massages to improve the appearance of the skin and support tissue tone. It’s your ally in achieving a firmer figure.

Recommended use : Once or twice a day, massage into the affected areas (stomach, thighs, hips). Use firm, circular movements to stimulate microcirculation and promote drainage.

Contraindications: Do not use on children, or on pregnant or breastfeeding women. Do not use on irritated or broken skin, or on mucous membranes. Avoid contact with the eyes. In case of contact with the eyes, rinse thoroughly with clean water.

Discover Slimming Massage Oil

Here’s an example of a programme comprising 10 exercises to lose belly fat, to be done 3 to 4 times a week, with 30 to 60 seconds’ rest between each movement. The aim is to strengthen your core, burn calories and gradually slim your waist.

1. Classic plank (30 seconds): position yourself facing the floor, resting on your forearms and the balls of your feet, with your body properly aligned (shoulders, hips, ankles). Tuck your tummy in slightly, keep your back straight and hold the position without moving for 30 seconds.

2. Crunches (15 repetitions): Lie on your back with your knees bent, feet flat on the floor, and hands behind your head or crossed over your chest. Breathe out as you gently roll your upper body towards your knees, without straining your neck, then lower yourself back down, controlling the movement.

3. Mountain climbers (30 seconds) : in a high plank position (hands on the floor beneath your shoulders), bring one knee towards your chest, then alternate quickly between your right and left legs. Keep your core tight and your back straight, as if you were ‘running’ on the spot.

4. Leg raises (15 repetitions): Lie on your back with your legs straight, arms by your sides or hands under your buttocks to support your lower back. As you breathe out, lift your legs towards the ceiling without lifting your lower back off the floor, then lower them slowly without letting your heels touch the floor completely.

5. Jumping squats (15 repetitions): Stand with your feet hip-width apart; bend your knees whilst pushing your buttocks backwards as if sitting down. As you come back up, push hard through your feet to perform a small jump, then land gently and continue the sequence.

6. Side plank (30 seconds per side): Lie on your side, resting on one forearm, with your legs straight and one on top of the other. Lift your hips off the floor to form a straight line from your shoulders to your hips to your feet, engage your core and hold the position for 30 seconds, then switch sides.

7. Russian twists (15 repetitions): sit on the floor with your upper body leaning back slightly, knees bent, and feet flat on the floor or slightly raised for added difficulty. Clasp your hands together and twist your torso from right to left, keeping your core tight. One full twist counts as one repetition.

8. Burpees (10 repetitions) : from a standing position, squat down and place your hands on the floor; jump or step your feet back into a plank position. Return to a squatting position, then jump upwards whilst raising your arms, and repeat immediately.

9. Scissors (20 seconds): lie on your back, hands under your buttocks, legs straight a few centimetres off the floor. Alternate crossing one leg over the other like scissors, keeping your lower back pressed firmly against the floor and your core engaged.

10. Glute bridge (15 repetitions): Lie on your back with your knees bent, feet flat on the floor and arms by your sides. As you breathe out, push through your heels to lift your pelvis until your thighs, hips and upper body are in a straight line; squeeze your glutes and abs, then lower yourself back down without resting completely.

You can start by doing this circuit once, then, over the course of a few weeks, increase to two and then three times, depending on your fitness level. Take it gradually and don’t push yourself too hard to avoid injury.

1. Eating a balanced diet: meals rich in fibre (oats, pulses, fruit and vegetables), high-quality lean proteins (chicken, fish, eggs and pulses) and healthy fats (oily fish, linseeds or nuts) help regulate blood sugar levels, limit insulin spikes and promote a feeling of fullness.

2. Limit certain foods : fast-acting sugars, sugary drinks and alcohol promote the accumulation of abdominal fat.

3. Drink at least 1.5 litres of water a day : hydration plays a significant role in metabolism and feelings of fullness.

4. Take regular exercise : exercise, and in particular exercises to lose belly fat that combine cardio and strength training, boosts energy expenditure and stimulates the metabolism.

5. Manage stress: chronic stress is a recognised factor in the accumulation of abdominal fat. Indeed, when cortisol levels (the stress hormone) rise, the body tends to store fat, particularly around the stomach. Practising relaxing activities, such as meditation or mindful breathing, promotes a sense of relaxation and mental wellbeing.

6. Getting enough sleep: not getting enough sleep or having poor-quality sleep disrupts the regulation of hormones linked to appetite and metabolism. Establishing a bedtime routine that helps you fall asleep – for example, taking a few deep breaths, using a natural spray on your pillow and avoiding blue light from screens – promotes a good night’s sleep.

If you suffer from chronic pain, heart conditions, injuries, are pregnant or have recently given birth, seek advice from a doctor or healthcare professional before starting an exercise programme. Adapt the duration, intensity and difficulty of the exercises to your current fitness level, even if this means reducing the duration of each exercise or the number of repetitions at the start. Stop exercising immediately if you experience sharp pain (in your back, knees, shoulders or lower abdomen), and prioritise good technique over speed or the number of repetitions.

The key is consistency! For the best results, do exercises to lose belly fat 3 to 4 times a week and focus on a healthy, balanced diet. The most effective approach? Combine cardio with strength training for optimal results.

Formerly a manager at an organic shop, Alice spent several years helping her customers choose healthy products that respect both their health and the natural world. Having suffered from endometriosis since her teenage years, she chose to prioritise natural solutions to ease her symptoms and improve her day-to-day wellbeing. Drawing on her knowledge of naturopathy, she has always explored the benefits of plants and nutrition. Passionate about ecology and deeply connected to nature, Alice makes her own cosmetics and household products to reduce her impact on the planet and all its inhabitants.