The myth of spot reduction: why ab workouts won't burn belly fat

Despite it being 2025, the myth of spot reduction (the belief that you can target fat loss in specific areas of the body) is still going strong.

If you’re among those who think doing endless ab exercises will burn belly fat, you’re not alone. Social media, particularly Instagram and TikTok, is flooded with fitness influencers pointing to their shredded six-packs and saying, “Want this? Do this!” while performing Sit-ups or Leg raises.

It sounds convincing, doesn’t it? You’ve got fat on your stomach, so you 'train your stomach' to get rid of it.

But here’s the truth: doing ab exercises will not burn belly fat. Let’s break it down!

Ab workouts build muscle: they don’t burn the fat on top

Your abdominal muscles - including the Rectus Abdominis (the “six-pack”), Obliques, and Transverse Abdominis — can be trained like any other muscle group. Strengthening these muscles improves posture, core stability, and athletic performance. But none of that guarantees visibility.

For your abs to show, they must not only be developed but also be uncovered, and that only happens through reducing overall body fat. Fat isn’t selectively burned from the area you’re training. In fact, when the body taps into fat stores for energy (e.g., when you’re in a calorie deficit), it draws from all over, based on genetics, hormones, and other factors.

Muscle and fat are different tissues: contracting one doesn’t shrink the other.

The Science: you can’t crunch away belly fat

In a 2011 study published in the Journal of Strength and Conditioning Research, participants were split into two groups. One performed abdominal exercises for six weeks, the other didn’t. Both followed the same diet.

Result? No significant difference in belly fat reduction between the two groups.

“Exercise alone, specifically abdominal resistance training, is not sufficient to reduce subcutaneous abdominal fat.” ¹

So how do you actually get visible abs?

1) Create a caloric deficit to lower your body fat percentage.

You need to burn more calories than you consume. This can be achieved through a combination of:

• a controlled diet (whole foods, adequate protein, reduced processed sugars/fats);

• consistent physical activity, including strength training and moderate cardio.

For men, visible abs typically appear below 12% body fat. For women, the range is slightly higher, around 18–22%, due to hormonal and biological differences.

2) Strengthen the Core.

• Core training matters, not for burning fat, but for building the abdominal muscles underneath;

• train the abs like any other muscle group, progressively, 2–3 times per week;

• don’t just do 100 reps of low-resistance exercises: use progressive overload like you would for legs or arms.

Many people believe the best way to burn fat is to spend hours on the treadmill. In reality, resistance training is critical. It helps preserve lean muscle during fat loss and improves your metabolic rate. Cardio has a role, but it’s not the primary fat-loss driver.

Diet remains king. A well-planned eating strategy can reduce fat effectively.

Common myths about abs

Myth	Reality
Sit-ups burn belly fat	Sit-ups build muscle under the fat, but won't reduce the fat itself
You can target fat loss	Fat is lost systemically, not locally
Cardio is the best way to get abs	Diet is more effective, cardio is supportive
High-rep ab circuits are best	Low-rep, resistance-based training is more effective for muscle growth
You need to train abs every day	Like any muscle, abs need recovery to grow

Final Word

You absolutely can and should train your abs, but not to burn belly fat. Train them to strengthen your core, improve posture, and support compound lifts. Focus on overall fat loss first, through proper nutrition, total-body training, and consistency.

Remember: you already have abs. You just need to reveal them.

Sources

• Ramírez-Campillo, R. et al. (2011). Effects of abdominal exercises on abdominal fat. Journal of Strength and Conditioning Research (1).

• American Council on Exercise (ACE). Spot Reduction Myth.

• Harvard Health. Calories burned in 30 minutes for people of three different weights.

• Schoenfeld, B.J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training.

• National Institutes of Health (NIH). Basal Metabolic Rate studies.