Before the two exercises: the caveat. Spot reduction isn't real. No abs exercise, no ab-targeted workout, and no core routine will remove belly fat directly. Belly fat reduces when total body fat reduces, which happens through a calorie deficit. The two exercises below support that process by recruiting large muscle groups and preserving muscle during the deficit — so what you lose is fat, not lean tissue.

Exercise 1: Goblet squat

Hold a single dumbbell or kettlebell at chest height. Squat down until thighs are parallel to the floor or below. Stand back up. Three sets of 10-12 reps.

Why it works for belly fat: squats recruit the largest muscle groups in the body (quads, glutes, core stabilisers). Large-muscle work burns more calories per session and produces more EPOC (after-burn) than isolated abs exercises. The core stabilisation requirement also strengthens the transverse abdominis — the deep muscle that gives the flat-stomach look.

Exercise 2: Kettlebell swing

Hinge at hips, swing kettlebell up to chest height using hip drive (not arm lift). Ten to fifteen reps per set, three sets.

Why it works: cardiovascular + strength combined. The hip hinge trains the posterior chain (hamstrings, glutes, lower back) while the work rate spikes heart rate into fat-burn range. Few single exercises produce comparable calorie burn per minute.

The schedule

Three sessions a week. Warm up 5 minutes. Alternate between the two exercises for 15-20 minutes total. Done.

What to pair it with

A modest calorie deficit — 300-500 kcal/day below maintenance. Protein at 1.6 g/kg. Sleep seven hours. A daily walk. This is the package; any single piece without the others produces disappointing results.

Realistic timeline

Visible belly-fat reduction takes 6-12 weeks for most people starting from average body composition. Anyone promising faster is selling dehydration tricks or discipline you can't sustain.