Want a flat stomach? These 7 exercises are more effective than crunches

You have been doing crunches every day, hoping for those abs to finally show, but that stubborn belly fat just won’t budge. If this sounds familiar, we know it sometimes gets really frustrating. The truth is, the problem is not your effort. It may be the approach. Despite what many believe, you cannot spot-reduce fat from specific areas, no matter how many crunches you perform. Your body burns fat as a whole, not in isolated zones. So if you are serious about getting a flat stomach and a more defined core, it is time to change your strategy. That means combining full-body workouts that can help you build deep core strength and burn calories with smart nutrition, because crunches alone won’t make a difference.

Why can’t I target belly fat?

It is a common belief that doing hundreds of crunches will eventually melt away belly fat, but that is not how fat loss actually works. When your body needs energy during exercise, it breaks down stored fat (triglycerides) into fatty acids and uses them as fuel. However, it does not pull fat from the area you are working. Instead, it pulls from fat stores all over your body, depending on genetics, hormones, and overall activity level.

A study published in the Journal of Strength and Conditioning Research observed 24 participants who performed ab exercises five days a week for six weeks. While they developed stronger core muscles, there was no significant reduction in belly fat. This highlights that while ab exercises can strengthen and tone your muscles, they won’t specifically burn fat. If your goal is a flat stomach, you will need a full-body fat-loss workout that combines regular cardio, strength training, and a healthy diet.

What is the most effective way to get a flat stomach?

Well, it is not about doing more crunches, it is about choosing exercises that burn more calories and work multiple muscle groups. Full-body, compound movements create a calorie deficit, which is key to shedding overall body fat, including around your stomach. Try these 5 exercises:

1. Squats: Stand with feet shoulder-width apart, lower your hips back and down like you are sitting in a chair, then push through your heels to stand. It works your legs, glutes, and core. A study published in the Journal of Sports Science and Medicine found that performing squats regularly can decrease body fat and increase lean muscle mass and strength.

2. Lunges: Step one foot forward, lower until both knees form 90-degree angles, then push back to start. Lunges target your quads, hamstrings, and glutes, and require core stability for balance.

3. Push-ups: Start in a plank position, lower your body until your chest nearly touches the floor, then push back up. This move strengthens your chest, shoulders, triceps, and core, helping you gain a flat stomach.

4. Burpees: From standing, squat down, kick your feet back into a push-up, return to squat, then jump up. They elevate your heart rate and burn serious calories, supporting belly fat reduction.

5. Mountain climbers: In plank position, bring your knees toward your chest one at a time. It is a fast-paced, core-tightening move that also targets your shoulders and legs.

6. Bicycle crunches: Lie on your back, hands behind your head, and lift your legs off the ground. Bring one elbow toward the opposite knee while extending the other leg, then switch sides in a pedaling motion. It targets your upper abs, lower abs, and obliques, helping you build a flat stomach.

7. High knees: Stand tall and jog in place, lifting your knees as high as possible while pumping your arms. This cardio drill also activates your lower abs.

How do I build a strong core without just doing crunches?

Your core is not just your abs, it is a group of muscles that wrap around your entire midsection, supporting your spine, posture, and body movements. To train it properly and build a flat stomach, you need exercises that engage all these muscles, not just the front (like crunches).

One of the most effective moves? The plank. It challenges your entire core to stabilise your body. In fact, research published in Physical Therapy Korea shows that planks effectively activate deep core muscles better than traditional crunches.