Best Exercises For Men To Lose Belly Fat Naturally

A leaner waist is a common fitness goal, but reducing abdominal fat is not simply a matter of doing more abdominal exercises. Body fat is influenced by overall energy balance, physical activity, diet, age, genetics and other individual factors.

In Australia, Australian Institute of Health and Welfare (AIHW) data from 2022–24 estimated that 67% of adults were living with overweight or obesity, including 72% of males. The same data estimated that 48% of adults had abdominal obesity. These measures are population statistics and do not determine an individual’s health. Read the AIHW summary.

This guide explains what exercise can and cannot do for belly fat, which forms of training can support overall fat loss, and how to approach exercise safely.

Why does belly fat develop in men?

Body fat is stored throughout the body, and the amount and distribution of fat vary between individuals. Genetics, age, hormones, food intake, physical activity, sleep and other lifestyle factors can all influence body composition.

Men are more likely than women to develop a greater proportion of abdominal fat, particularly as they age. However, there is no single exercise or lifestyle factor that explains abdominal fat in every person.

Ageing can also be accompanied by changes in muscle mass, activity levels and body composition. These changes can make maintaining or reducing body weight more difficult for some people, but individual experiences vary.

Can you lose fat from just one area?

Not reliably. Training a particular muscle group does not mean the body will preferentially use the fat stored directly over that muscle. Abdominal exercises can strengthen the abdominal muscles, but they should not be presented as a way to selectively remove abdominal fat.

For reducing body fat, the more useful goal is a sustainable programme that combines regular physical activity with an eating pattern that supports an appropriate energy intake. Where fat is lost from the body first varies between individuals.

Which exercises can support fat loss?

No single exercise is best for everyone. A combination of aerobic activity, resistance training and day-to-day movement is generally more practical than relying on one exercise or one body part.

1. Brisk walking

Walking is accessible, low-impact for many people and easy to build into a weekly routine. Increasing your daily movement can contribute to overall energy expenditure without requiring complex equipment.

2. Cycling

Cycling can provide moderate-to-vigorous aerobic exercise while allowing you to adjust resistance and pace. It may be useful for people who prefer cycling to running.

3. Running or jogging

For people who can perform it safely, running or jogging can provide vigorous aerobic exercise. Start gradually if you are new to running, particularly if you have been inactive or have a history of injury.

4. Squats

Squats train the lower body and require the trunk to stabilise the movement. Bodyweight squats can be a useful starting point, with resistance added progressively as technique and strength improve.

5. Deadlifts

Deadlifts train several large muscle groups, including the muscles of the hips and back. Technique is important, and beginners should learn the movement with appropriate coaching before adding substantial load.

6. Kettlebell swings

Kettlebell swings can combine repeated hip movement with cardiovascular demand. They are technique-dependent, so learning the movement with a qualified trainer can be helpful before increasing load or speed.

7. Planks

Planks challenge the muscles of the trunk and can help develop core strength and endurance. They are useful for core training, but they should not be described as a direct method for removing belly fat.

8. Crunches and other abdominal exercises

Crunches and similar exercises can strengthen the abdominal muscles. They can form part of a balanced training programme, but they do not selectively burn the fat covering those muscles.

Is cardio good for belly fat?

Cardiovascular exercise can increase energy expenditure and improve cardiorespiratory fitness. Activities such as brisk walking, cycling, swimming, jogging or running can therefore contribute to weight-management efforts when performed regularly.

Resistance training has a different role. It helps maintain or improve muscle strength and can support the preservation of lean mass during weight loss. Combining aerobic activity with resistance training is often a practical approach for overall fitness and body-composition goals.

There is no need to choose one type of exercise exclusively. The most useful programme is one you can perform consistently and safely.

What actually helps reduce belly fat?

Reducing body fat generally requires a sustained energy deficit over time, meaning average energy intake is lower than average energy expenditure. Exercise can contribute to that energy balance, but food intake and overall daily activity also matter.

A sustainable approach is usually more useful than an aggressive restriction. An eating pattern based on nutritious foods, appropriate portions and adequate protein can support weight-management goals alongside regular physical activity.

Australian physical-activity data show that in 2022, around 37% of adults aged 18–64 were insufficiently physically active. AIHW also reported that 73% of adults in this age group did not meet the recommended muscle-strengthening component of the guidelines. Read the AIHW physical activity report.

The amount and type of exercise that is appropriate varies with age, current fitness, medical conditions, injuries and personal goals.

How much exercise should you do?

Australian physical activity guidelines recommend regular moderate-to-vigorous physical activity as well as muscle-strengthening activity for adults. Rather than focusing only on exercise for the abdomen, aim to build a routine that includes aerobic activity, resistance training and regular movement across the week.

For people who are currently inactive, starting with manageable amounts and increasing gradually can make it easier to establish a sustainable routine.

How to train safely

Exercises such as deadlifts, squats and kettlebell swings can be effective but require good technique. Start with a manageable load and focus on controlled movement before increasing resistance.

Consider speaking with your doctor before starting a new exercise programme if you have a known cardiovascular condition, uncontrolled high blood pressure, a significant musculoskeletal problem, a previous injury that affects exercise, or you have been inactive for a long period.

Stop exercising and seek medical advice if you develop concerning symptoms such as chest pain, fainting, severe or unusual shortness of breath, or significant dizziness during exercise.

About our weight management programme

Longevity Clinics offers a weight management programme that may include assessment of your circumstances, lifestyle factors and ongoing review. Any recommendations are based on individual circumstances and are not a guarantee of weight loss or a particular change in body shape.

If weight management is a concern, a consultation can help determine what approaches may be appropriate for you. Weight-management care may involve lifestyle, nutrition, physical activity and other clinically appropriate options depending on the individual’s needs.

This page is general information about exercise and weight management. It is not medical advice, a diagnosis or a guarantee of results. Speak with your GP or another appropriately qualified health professional before starting a new exercise programme if you have concerns about your health or exercise suitability.