Belly fat is the last thing to leave the body and the first thing that shows up as fat. While crunches are considered one of the ways to get rid of belly fat, they aren’t alone going to get you the desired result. Devin Physique, a fitness coach and social media content creator, took to Instagram on July 12, 2026, to share what actually works for belly fat.
Reason behind belly fat
Devin highlighted that belly fat isn’t only about doing more ab workouts. First, we need to understand why it’s stuck. Belly fat is tied to your cortisol, your insulin, and your total body fat. High stress and bad sleep keep cortisol high, which stores fat right around your midsection.
According to Devin, even if you can do 1,000 crunches a day and it won’t touch it. You burn belly fat by lowering stress, eating in a deficit, and building muscle.
Things that burn belly fat
According to Devin, here are the five things that actually burn belly fat:
1. Eat in a calorie deficit. Fat leaves your whole body, not just your stomach.
2. Hit a gram of protein per pound of goal bodyweight.
3. Lift weights 3 to 4 times a week.
4. Walk 8,000 to 10,000 steps a day.
5. Sleep 7 to 9 hours and cut the alcohol.
Workout for belly fat
Day 1: Upper body
Bench Press: 4 sets x 6 to 8 reps
Seated Row: 3 sets x 8 to 10 reps
Shoulder Press: 3 sets x 8 to 10 reps
Lat Pulldown: 3 sets x 10 to 12 reps
Tri Pushdowns: 3 sets x 12 to 15 reps
Day 2: Lower body
Squat: 4 sets x 6 to 10 reps
Romanian Deadlift: 3 sets x 8 to 10 reps
Walking Lunges: 3 sets x 20 steps
Leg Curl: 3 sets x 12 to 15 reps
Calf Raises: 4 sets x 15 to 20 reps
Day 3: Full body
Goblet Squat: 3 sets x 10 to 12 reps
Cable Row: 3 sets x 10 to 12 reps
Lateral Raises: 3 sets x 12 to 15 reps
Plank: 3 sets x 30 to 60 sec
Nutrition and routine
Foods that fight belly fat include:
Lean proteins (chicken, beef, fish, eggs)
High fibre veggies (broccoli, spinach, peppers)
Whole food carbs (rice, potatoes, oats)
Fruit (berries, apples, bananas)
Healthy fats (avocado, olive oil, nuts)
Cut the liquid calories, processed snacks, and alcohol.
According to Devin, the daily routine that ties it together:
Protein at every meal
8,000 to 10,000 steps
10-minute walk after meals
7 to 9 hours of sleep
No food 2 to 3 hours before bed
Manage your stress daily
Devin highlights that stop wasting time on endless ab workouts. You need to lower your stress, eat in a deficit, build muscle, and the belly fat comes off.
Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. It is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.
