There may be nothing more stubborn than belly fat [1], but too often the way we go about tackling it is all wrong. While core strengthening exercises are key to sculpting your waist, experts agree that crunches and planks alone won't burn the fat that keeps those muscles hidden. "Blasting belly fat takes effort from your whole body [2], not just core work," said NASM-certified personal trainer Kendall Wood, MS, CSCS, co-author of Core Fitness Solution. In other words, you can't reduce fat in your midsection without shedding it all over.
The best method for doing that, according to Kendall? "High-intensity training [3] that hits all major muscle groups," he told POPSUGAR. "This will get your heart pumping and fat melting, which is the only way to reveal a tight tummy." With that in mind, here are five exercises Kendall suggests will work. "Do these moves until you can no longer perform a form-accurate rep, and rest for only 30 seconds between each one," he said. You heard him — let's go.
Deadlift
You may not usually do this move, but you should. "The deadlift is a great way to target your lower body and core," Kendall said. "Because it hits so many muscles, you burn more fat and your flat belly becomes more and more real."
- With your feet shoulder-width apart, bend down at the waist so your body is at a 90-degree angle. Grab a bar or a set of dumbbells in each hand.
- Keep your spine straight, and avoid rounding your shoulders.
- Lift the bar or dumbbells by extending your hips and knees until you reach a standing position.
- Do not "row" the bar upward with your arms or overextend your spine when you stand up. Your legs, hips, and spine should form a straight line (no leaning forward or backward).
Plank
If you thought you weren't going to do any core work in this workout, you were wrong. But the plank is so much more than an abs move. In fact, Kendall explained that "it's the one move everyone should do for core strength and stability and a great barometer for overall fitness."
- Start with your arms shoulder-width apart and your hands on the floor directly below your shoulders. Balance yourself on your toes with your feet almost touching.
- Lift your midsection so that your back is flat and your hips are stable. Engage your lower back muscles and brace your core. It should feel like you're pulling your navel toward your spine.
- Keep your neck and spine completely straight and do not let your hips sag or raise from this position. Hold it for as long as you can.
Squat
You've been doing squats for years, haven't you? You should be! "Squats are as fundamental as just about any other exercise a person can do," Kendall told POPSUGAR.
- With your feet shoulder-width apart, slowly lower your body until your thighs are parallel to the ground. Hold this position for a one count.
- Push through your heels and drive your body back to the starting position without bouncing, leaning, or sagging. Remember to keep your spine as straight as possible throughout the movement.
Wall Sit
"Wall sits punish your lower body and core to harness muscle fibres that usually don't get a lot of load," Kendall said. You'll hate us (and this move) less when you see the results.
- Stand with your back flat against a wall and your feet shoulder-width apart.
- Slowly slide down the wall to what would look like a seated position if you had a chair under you.
- Hold this position for as long as you can.
Mountain Climbers
This exercise may require more effort than the others on this list, but the results are worth the pain. "Mountain climbers are sure to get your heart pumping and work your core, shoulders, and legs," Kendall said.
- Start in a traditional plank position with all your weight on your hands and toes.
- Bring your left knee forward, tucking it under your chest. Return to the start position and then perform the same movement with the other leg.
- Keep switching legs, picking up your speed to do this with some intensity.