Do ab workouts burn belly fat? It’s one of the most common questions we hear from women in their 40s, 50s and 60s who want to lose belly fat and finally feel good in their clothes again.
If you’ve ever spent hours doing crunches, planks or sit-ups hoping for a flatter tummy but seen little change, you’re not alone.
The truth is, it’s not quite that simple. While abdominal exercises strengthen your core muscles like the rectus abdominis and transverse abdominis, they won’t directly burn belly fat.
That doesn’t mean you can’t lose belly and feel confident again, it just means the approach needs to be different.
In this article, we’ll break down exactly how fat loss works, why ab workouts don’t burn belly fat, and the proven ways to reduce belly fat over 40.
How Fat Loss Works
When you want to lose weight, your body needs to be in what’s called a calorie deficit. This means you’re burning more calories than you’re eating.
Your body then dips into stored body fat for fuel, including visceral fat (the fat stored deep around organs) and subcutaneous fat (the softer fat just under the skin).
And the key part of this is that your body decides where to take that fat from. You can’t tell it, “burn from my belly first.” This is why the idea of spot reduction is a myth.
So while abdominal exercise is fantastic for building strong core muscles, it won’t melt fat directly from your midsection. To burn belly and change your body composition, you need to focus on a mix of
Why Ab Workouts Don’t Burn Belly Fat
Abdominal exercises like crunches, leg raises, and planks are great for strengthening your core. They build the rectus abdominis (the “six-pack” muscle), the transverse abdominis (the deep stabilising muscle), and other core muscles that protect your back and hips.
But here’s the problem:
Ab workouts don’t burn enough calories to create meaningful fat loss. You could do 100 sit-ups every day and still have the same layer of abdominal fat covering your muscles.
Think of it this way: doing curls won’t make your arms leaner if your calorie intake is too high. The same goes for your belly.
To reduce belly fat, you need a whole-body strategy that burns calories, improves body composition, and helps you lose fat everywhere, including around your middle.
““Before I started TRINITY I weighed 92kg and I was the heaviest I’ve ever been. I felt lethargic, unhealthy, embarrassed and unhappy. I was squeezing into size 14 elasticated waists and bursting out of size 16 tops. I have made amazing progress with Trinity from day one! I lost a stone in 3 weeks and have just continued losing weight whilst gaining strength, energy and bags of confidence! I have a much flatter stomach and abdomen. I have waist definition and definition on my sternum…never knew this was a thing! I can now buy clothes and be confident that they will fit!”
– Julie Bates (51), Trinity Client
8 Ways to Burn Belly Fat Over 40
Now here’s the part that matters most if you’re a woman in your 40s or 50s. Menopause changes everything. Your hormones shift, your metabolism slows, and suddenly the weight creeps onto your belly instead of your hips and thighs.
It feels unfair, and trying the old methods (cutting carbs, doing endless cardio, crash diets) only leaves you stuck.
So what does work?
Here are 8 proven strategies we use inside the Fit Over 40 program to help women lose belly fat, feel stronger, and finally enjoy shopping for clothes again.
1. Consider HRT
Menopause changes hormone balance, which increases belly fat storage. For some women, HRT prescribed through a GP or specialist clinic can help restore hormonal balance. This should always be discussed with a healthcare professional.
2. Do Low-Impact Strength Training 3-4 Times a Week
Low Impact Strength Training (LIST) is safer on joints, reduces stress hormones, and helps burn fat more effectively than endless cardio. Short 30–40 minute sessions, focusing on controlled movements with light weights or bodyweight, can be done at home or in the gym.
Building strength improves body composition and creates a strong core.
3. Walk 5,000+ Steps a Day
Daily walking is one of the easiest forms of aerobic exercise. A brisk 20–30 minute walk at lunchtime, parking further away at the shops, or walking with a friend after dinner all help burn calories and improve mood.
Setting a step count on a phone or watch provides accountability without overwhelming pressure.
4. Reduce Alcohol Intake
Alcohol slows fat loss and encourages belly fat storage. Cutting down gradually can make a huge difference.
Simple swaps include replacing wine with alcohol-free sparkling options or alternating alcoholic drinks with sparkling water. Keeping fewer bottles at home makes it easier to stay on track.
5. Improve Sleep and Manage Stress
Poor sleep and high stress increase cravings and belly fat storage. Simple changes like limiting caffeine after midday, creating a bedtime routine, or trying guided meditation apps, help regulate stress hormones.
Even 10 minutes of “me time” with a book or a bath can reduce stress levels and support fat loss.
6. Watch Your Food Intake
As metabolism changes during menopause, eating the same portions as before may now cause weight gain. Tracking meals using an app for a week can give a clear picture of calorie intake.
Instead of cutting food drastically, aim for balanced meals with lean protein, fibre-rich vegetables, and healthy fats to stay full while losing fat.
7. Cut Down on Sugar
Sugar spikes energy and crashes appetite control, often leading to overeating. Swapping sugary snacks for fruit, yoghurt, or protein-based snacks reduces cravings.
Many women find success with a short “reset” period where sugar is cut out completely for two weeks.
8. Get Support and Accountability
Joining a structured program with guidance and community support is often the missing link. Sharing progress with others going through the same journey makes it easier to stay consistent.
Coaching provides accountability that helps women stay on track when life gets busy.
Watch How Jo Lost 22 kg and Changed Her Life
How Trinity Transformation Can Help
Thousands of women over 40 feel trapped by stubborn belly fat. The old tricks no longer work, and frustration builds when clothes no longer fit, holidays cause anxiety, and confidence disappears.
Trinity Transformation has helped over 7,000 women drop 1–2 dress sizes (15–25 pounds) in just 12 weeks, with a 97% success rate. Unlike quick fixes or weight loss jabs, this is a sustainable lifestyle change.
The Fit Over 40 program is designed specifically for women in menopause. It combines resistance training, personalised nutrition, and accountability from expert coaches who understand the challenges of hormonal changes.
Women who join discover that they can lose belly fat, improve body composition, and feel vibrant again, even in their 40s, 50s and 60s.
The first step is simple: download the free guide, watch the free training, or explore the Fit Over 40 program. With the right support, belly fat can be reduced, energy can return, and confidence can be rebuilt.
Frequently Asked Questions
How often should you do ab workouts to lose belly fat?
Ab workouts can be done 2–3 times per week, but remember they strengthen muscles—they don’t directly burn belly fat.
Will 100 crunches a day lose belly fat?
No. Crunches alone do not burn enough calories to cause fat loss, even if done daily.
Do sit ups help you lose weight?
Sit-ups strengthen core muscles but do not burn enough calories for weight loss on their own.
Should I workout my abs if I have belly fat?
Yes. Ab workouts are useful for building a strong core, but they should be combined with strength training, aerobic exercise, and nutrition changes to lose belly fat.
