Stubborn belly fat can be tricky to deal with, especially as we get older. Despite the challenges, there are specific exercises that can target and burn belly fat more effectively than a simple 30-minute run. If you’re tired of the same old running routine, these expert-recommended moves might just be the key to shedding those extra pounds.

Dr. Akanni Salako, a seasoned wellness coach with a doctorate in physical therapy and the founder of The Wellness Lab, points out that while a 30-minute run does burn calories in the moment, it doesn’t do much to boost muscle growth or increase your resting metabolic rate. In fact, excessive cardio could even lead to higher cortisol levels, a stress hormone known to contribute to storing fat in the abdominal area. To see lasting results, a training plan that includes strength exercises, metabolic conditioning, and core workouts is much more beneficial.

These exercises designed to target belly fat encompass a mix of resistance training, core strengthening, and cardiovascular challenges. By triggering the afterburn effect (EPOC), your body continues to burn calories post-exercise. Dr. Salako emphasizes that these moves also play a vital role in enhancing muscle-building hormones like growth hormone, testosterone, and IGF-1, especially crucial for women over the age of 40.

Squat To Press (Dumbbells or Kettlebell)

“This exercise promotes full-body compound movement that recruits large muscle groups and drives heart rate up—boosting calorie burn during and after your workout,” Dr. Salako explains.

1. Stand tall, holding a dumbbell or kettlebell in each hand at shoulder height.
2. Bend your knees and hips to lower into a squat.
3. Drive through your feet to stand, pressing the weights overhead.

5 Bodyweight Exercises That Shrink Belly Fat Faster Than Crunches

Mountain Climbers

“Mountain climbers are a dynamic core move that also doubles as cardio. It torches calories and keeps your abs under tension for maximum fat-burning impact,” says Dr. Salako.6254a4d1642c605c54bf1cab17d50f1e

1. Begin in a high plank with your hands below your shoulders and body straight.
2. Activate your core as you quickly drive your left knee to your chest.
3. Quickly switch legs, driving your right knee to your chest.
4. Continue to alternate legs.

7 Simple Daily Exercises to Shrink Stubborn Belly Fat

Renegade Rows

“Renegade rows strengthen the back, shoulders, and core while forcing abdominal engagement to maintain stability. Plus, the push-pull combo revs your metabolism,” Dr. Salako tells us.

1. Begin in a high plank holding a dumbbell in each hand.
2. Row one dumbbell toward your chest, and lower.
3. Repeat on the other side and continue to alternate.

Jump Squats Or Step-Through Lunges

“These explosive or controlled lower-body moves elevate heart rate and demand core control,” says Dr. Salako. “They also increase lower-body strength—critical for aging metabolism.”

1. For jump squats, lower into a squat by bending your knees and pressing your hips back.
2. Jump up, sweeping your arms behind you.
3. Squat down deep when landing, keeping your arms stretched forward.

7 Ways To Start Losing Belly Fat in 10 Days

Plank With Shoulder Taps

“This exercise adds instability and movement to the traditional plank,” Dr. Salako explains. “Your core, glutes, and shoulders all fire together while increasing heart rate for a cardio-strength combo.”

1. Begin in a high plank with your hands under your shoulders and body straight.
2. Bend your elbows and lower your chest to the ground.
3. As you rise up, lift your right hand and tap your left shoulder.
4. Place your hand on the floor.
5. Tap your left hand to your right shoulder.

Alexa Mellardo