The routine
Core strength during a cut
- Hanging Leg Raise 3 × 10
- Cable Crunch 3 × 15
- Plank 3 × 45
- Russian Twist 3 × 30
- Dead Bug 3 × 12
- Mountain Climbers 3 × 40
Best run alongside a calorie deficit, not instead of one.
Abs While Losing Belly Fat
Core strength during a cut
Here is the part most ab plans leave out: crunches do not burn belly fat. Fat comes off the whole body in a pattern your genes set, and no amount of core work changes where. If it worked that way, chewing gum would give you a sharp jaw.
So what is this plan for? Two things. It builds the abs themselves, which is what becomes visible once the fat is gone — a thicker, stronger core shows at a higher body-fat percentage than a weak one. And it strengthens the brace you use on every squat and deadlift. Run it three times a week alongside a deficit, and let the diet handle the fat.
How to import this plan into Mekimeki
- Tap "Copy import code" above. The plan is copied to your clipboard.
- Open Mekimeki and go to the Plan tab.
- Choose to import a template, paste the code, and confirm. Every exercise is added for you.
Every exercise in this plan comes from Mekimeki's built-in library, so it imports cleanly with no duplicate exercises.
Prefer to try it now?
You do not need the app. Tap "Log it online" to open this plan in the free workout logger right in your browser.
Can ab exercises burn belly fat?
No. Spot reduction is a myth — training a muscle does not preferentially burn the fat above it. Abs become visible through an overall calorie deficit.
How long until I see my abs?
It depends almost entirely on body-fat percentage, typically around 10 to 12 percent for men and 18 to 20 for women. Training abs makes them show sooner within that range, but it does not replace the deficit.
Should I train abs every day?
No. Abs recover like any other muscle. Three hard sessions a week beats seven easy ones.
More workout plans
Import a plan, then keep every workout
Mekimeki saves your full history, tracks PRs, and works offline. Free on the App Store.
Download on the App StoreFree · Every feature included · No subscriptions · No paywalls · iOS 17+
Scan with your iPhone camera