Is Cardio or Resistance Training Better for Your Abdomen

Neither cardio nor resistance training on its own is better for your abdomen. You need both, plus what you eat. NIH’s National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) treats weight loss as eating fewer calories and using more by being active, and the CDC tells adults to do aerobic and muscle-strengthening activity every week.

Updated October 31, 2026.

I’ve spent a lot of years around gyms, and “what’s the best ab exercise” comes up more than almost any other question. The honest answer hasn’t changed. The correct answer is neither! That may come as a shock if you’ve been hunting for the one move that does it all, and most of us have. The stomach you’re trying to flatten sits under fat, and crunches don’t decide where your body takes fat from.

What drives belly fat loss

NIDDK says health care professionals often treat overweight and obesity with lifestyle changes, like a healthy eating plan and more physical activity. Those changes help you take in fewer calories from food and drinks and use up more by being active, per NIDDK. “When combined with healthy eating, regular physical activity may help you lose weight and stay at a healthy weight,” the agency says. Most of us have had a stretch where we ate well but skipped the gym, or worked out hard and then ordered pizza. If you eat fatty foods and sugar all day, you may only work out enough to burn off what you ate and nothing more.

Belly fat matters for more than looks. NIDDK notes that overweight and obesity may raise your risk for many health problems, especially if you carry extra fat around your waist. A large waist is one of five conditions used to diagnose metabolic syndrome, which raises the risk of heart disease, diabetes and stroke, according to the same NIDDK page.

What cardio does for your abdomen

The CDC recommends that adults get 150 minutes a week of moderate-intensity aerobic activity, such as brisk walking, or 75 minutes of vigorous activity, such as jogging or running. An equal mix of the two also counts. Cardio is the “use up more calories” half of NIDDK’s advice. It works on fat across the whole body, though, not from one spot.

What resistance training does for your abdomen

The CDC also calls for muscle-strengthening activity on at least two days a week, working all the major muscle groups, the abdomen included. MedlinePlus, from the National Library of Medicine, says most people benefit from a mix of exercise types. It adds that a strong core helps with balance and stability and can lower your risk of back injuries. Sit-ups, crunches and twists work your ab muscles. But no matter how many sit-ups you do, they won’t get you far if you’re not using up calories too. Strength work builds the muscle under your stomach fat. It does not remove the fat on top.

Why crunches alone won’t flatten your stomach

A 2011 study in the Journal of Strength and Conditioning Research put this to the test. Researchers randomly split 24 adults aged 18 to 40 who weren’t active (sedentary adults) into a control group and a group that did seven ab exercises, two sets of 10 reps, five days a week for six weeks, with calorie intake held steady. Body fat, belly fat and skinfold (pinch test) measures did not change significantly. The ab group did get stronger, doing more curl-ups at the end. The authors concluded that six weeks of ab exercise alone was not enough to reduce belly fat.

Is cardio or resistance training better for your abdomen?

Use both. Cardio uses up calories, strength work builds the muscle underneath, and your eating plan has a big say in whether the fat on top shrinks. A simple week that meets the CDC targets looks like 30 minutes of brisk walking five days a week plus two days of strength work that includes your core. Pick a few days for core and strength work and give the other days to cardio. Most people also find that switching things up keeps a routine from getting dull.

Is cardio or resistance training better? Common questions

How much cardio and strength training do adults need each week?

The CDC recommends 150 minutes a week of moderate-intensity aerobic activity, such as brisk walking, or 75 minutes of vigorous activity, such as jogging or running. Add muscle-strengthening activity on at least two days a week that works all major muscle groups, including the abdomen. Thirty minutes of walking on five days covers the aerobic part.

Can ab exercises burn belly fat on their own?

Not in the research so far. In a 2011 trial in the Journal of Strength and Conditioning Research, 24 adults who weren’t active did seven ab exercises five days a week for six weeks. Their belly fat did not change significantly, though their ab endurance improved. NIDDK pairs healthy eating with physical activity for weight loss instead.

Why does belly fat matter for health?

NIDDK says overweight and obesity may raise your risk for many health problems, especially if you carry extra fat around your waist. A large waist is one of the five conditions used to diagnose metabolic syndrome, and NIDDK says metabolic syndrome raises the risk of heart disease, diabetes and stroke.

This article is for general information only and is not medical advice. Talk to a licensed clinician about your own situation.