Building muscle and reducing belly fat through bodyweight exercises is a powerful method to reach your fitness objectives. Why is that? Jaqueline Gavino, MPH, CHES, an exercise physiologist at Pritikin Longevity Center, states that muscle is a “metabolically active tissue,” which means it burns more calories at rest compared to fat. Engaging in bodyweight workouts increases your overall energy expenditure and initiates fat burning in your body even well after the workout is over. For this reason, we have compiled the five top bodyweight exercises to streamline your waistline in just a month.

What makes these exercises more effective than traditional crunches or sit-ups?

“These exercises enhance the body’s ability to move effectively in daily life. They engage the deep core, glutes, and stabilizers, which help with posture and joint alignment,” Gavino explains. “This is crucial because when we move more efficiently, we are more likely to partake in spontaneous physical activities, referred to as NEAT, or non-exercise activity thermogenesis. This encompasses all the moving you do outside the gym, such as walking, standing, gardening, or cleaning. Over time, the calories burned through NEAT can play a significant role in minimizing abdominal fat.”

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According to Gavino, the exercises below are joint-friendly, core-safe, and support daily energy use.

Glute Bridge March

“This exercise builds glute and core strength, improves posture, and supports spine health, making daily movement easier,” Gavino tells us.

1. Lie flat on your back with bent knees and feet on the floor. Keep your arms at your sides, palms facing down.
2. Push through your heels to lift your hips into a glute bridge.
3. At the top, lift one knee to your chest.
4. Use control to lower, and switch sides.
5. Continue to alternate, as if you’re “marching.”
6. Complete 2 to 3 sets of 10 to 15 marches per leg.

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Dead Bug

“This exercise targets deep core stabilizers and coordination, which is excellent for maintaining form during NEAT activities,” Gavino explains.6254a4d1642c605c54bf1cab17d50f1e

1. Lie flat on your back, arms extended toward the ceiling and knees lifted in a tabletop position.
2. Press your back into the floor and engage your core.
3. Lower one arm and the opposite leg.
4. Return to the start position.
5. Repeat on the other side.
6. Complete 2 to 3 sets of 10 to 15 reps per side.

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Bird Dog

“The bird-dog enhances balance and spinal alignment for improved movement throughout the day,” Gavino explains.

1. Start on all fours.
2. Extend your left arm and right leg.
3. Hold for a moment before returning to the start position.
4. Switch sides.
5. Perform 2 to 3 sets of 10 to 12 reps per side.

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Side Plank With Knee Tap

“This exercise strengthens obliques and hip stabilizers, supporting rotational movements and gait efficiency,” Gavino notes.

1. Assume a side plank position, with your feet stacked and core tight.
2. Lower and tap the bottom knee.
3. Return to the start position.
4. Perform 2 sets of 8 to 15 reps per side.

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Wall Plank With Arm Reach

“This move promotes anti-rotation control and core endurance without spinal compression, ideal for older adults,” Gavino says.

1. Stand in a plank position against a wall.
2. Maintain a tight core as you reach one arm forward.
3. Alternate sides.
4. Complete 2 to 3 sets of 10 to 12 reps per arm.

Alexa Mellardo