16 Ab Exercises to Defeat Cortisol Belly (Start Today!)

Cortisol belly is a term used to describe the weight gain and bloating around the stomach due to elevated cortisol levels, a hormone that is produced by the adrenal glands in response to stress.

Prolonged stress and high cortisol levels can not only increase fat storage in the abdominal area but can also make it harder to lose weight.

However, with the right ab exercises, you can fight back against cortisol belly, flatten your stomach, and strengthen your core.

These 16 ab exercises will help reduce belly fat, tone your abdomen, and improve your overall well-being. Start today and tackle cortisol belly head-on!

1. Plank

The plank is one of the most effective core exercises for engaging your entire abdominal area, helping to reduce the belly fat caused by elevated cortisol levels. To perform the plank, start in a push-up position with your forearms on the floor, ensuring your body forms a straight line from head to heels.

Engage your core muscles, keeping your body tight. Hold the position for as long as you can while maintaining proper form. This exercise not only helps strengthen the abs but also improves posture and enhances core stability.

2. Mountain Climbers

Mountain climbers are a great cardiovascular exercise that targets your core, arms, and legs. Begin in a plank position, with your arms straight and your body in a straight line. Drive one knee towards your chest while keeping your core engaged. Alternate legs quickly, as if you’re “climbing.”

This fast-paced exercise helps burn fat and reduce cortisol belly by increasing your heart rate and burning calories while toning your abdominal muscles.

3. Russian Twists

Russian twists are excellent for targeting the obliques, which are the muscles on the sides of your abdomen. Sit on the floor with your knees bent and lean back slightly, keeping your back straight. Hold a weight or a medicine ball in front of you and twist your torso from side to side, tapping the ball on the floor next to your hip each time.

This exercise helps sculpt your waistline and tighten the muscles around your abdomen, which is crucial for fighting cortisol belly.

4. Leg Raises

Leg raises are an effective exercise for strengthening the lower abs and reducing the appearance of a bloated belly caused by cortisol. Lie flat on your back with your arms at your sides or under your hips for support. Keep your legs straight and lift them towards the ceiling, engaging your core to avoid straining your lower back.

Lower your legs back down slowly, without letting them touch the floor. This exercise engages the lower abs and helps flatten the belly by targeting fat stored around the stomach.

5. Bicycle Crunches

Bicycle crunches are a dynamic ab exercise that targets both the upper and lower abs, as well as the obliques. Lie on your back and lift your knees towards your chest, then alternate extending one leg while simultaneously bringing your opposite elbow toward the bent knee.

This twisting motion engages your entire core, helping to tone the muscles and reduce fat in your stomach area. The fast-paced nature of this exercise also increases your heart rate, promoting fat burning and helping reduce cortisol belly.

6. Side Plank

The side plank is a powerful exercise that targets the obliques, which are often the area where cortisol belly manifests. Begin by lying on your side and supporting your body weight with one forearm.

Stack your feet on top of each other and lift your hips off the floor, ensuring your body forms a straight line from head to toe. Hold the position while engaging your core. This exercise builds core stability and strengthens the sides of your belly, helping to reduce belly fat caused by high cortisol levels.

7. Flutter Kicks

Flutter kicks are an excellent exercise for strengthening your lower abs and improving core endurance. Lie flat on your back with your arms at your sides. Lift both legs off the floor and alternate kicking them up and down in a fluttering motion. Keep your core engaged throughout the movement to avoid straining your back.

This exercise targets the lower abs, helping to burn fat and reduce the bloating associated with cortisol belly.

8. Reverse Crunches

Reverse crunches focus on the lower abs, a common area for fat storage, especially when cortisol levels are high. Lie flat on your back with your knees bent and feet flat on the floor. Lift your knees toward your chest while simultaneously lifting your hips off the ground.

Slowly lower your legs back down, keeping the movement controlled. This exercise helps tighten your lower abdominal muscles, reducing excess belly fat and promoting a flatter stomach.

9. Superman Exercise

The superman exercise strengthens your lower back, glutes, and core. Lie face down on the floor with your arms extended in front of you. Lift your arms, chest, and legs off the floor as high as you can, squeezing your glutes and engaging your core.

Hold for a few seconds before slowly lowering back down. While not directly targeting the abs, this exercise helps improve posture, strengthen the entire core, and combat cortisol belly by engaging stabilizing muscles that support the abdomen.

10. Dead Bug

The dead bug is an effective core stability exercise that targets the abs and lower back. Lie on your back with your arms extended toward the ceiling and knees bent at 90 degrees. Slowly lower your right arm and left leg toward the floor while keeping your lower back flat against the ground.

Return to the starting position and alternate sides. This exercise engages the deep core muscles and helps build a strong foundation, reducing the effects of cortisol belly over time.

11. Plank with Knee to Elbow

The plank with knee to elbow variation increases the intensity of the traditional plank by incorporating a twisting motion that engages the obliques. Start in a forearm plank position and bring your right knee toward your left elbow while twisting your torso.

Return to the starting position and repeat on the other side. This exercise targets the entire core, helps tone the stomach, and reduces bloating caused by stress-induced cortisol.

12. Toe Touches

Toe touches are a simple yet effective way to engage your upper abs. Lie flat on your back with your legs extended straight up toward the ceiling. Reach for your toes with your hands, lifting your shoulders off the floor as you contract your core.

Lower back down slowly and repeat. This exercise helps flatten the upper belly, especially if cortisol belly is concentrated in this area.

13. Leg Circles

Leg circles target the lower abs and help improve core strength. Lie on your back with your arms at your sides and legs extended. Lift your legs off the floor, keeping them straight, and make small circles in the air, first clockwise, then counterclockwise.

This movement engages the lower core and strengthens the abdominal muscles, reducing the appearance of bloating and belly fat from elevated cortisol.

14. Cable Woodchoppers

The cable woodchopper is an advanced exercise that targets the obliques and engages the entire core. Using a cable machine, set the pulley at the highest setting and stand sideways to it.

Grab the handle with both hands, and pull it diagonally across your body while twisting your torso. Return to the starting position and repeat on the other side. This twisting motion is excellent for reducing side fat and combating cortisol belly.

15. Lying Leg Scissors

Lying leg scissors are another great exercise for working the lower abs. Lie flat on your back with your legs extended and hands under your hips for support. Lift both legs off the floor and cross them over each other in a scissor-like motion, alternating which leg is on top. Keep your core engaged throughout the exercise to avoid straining your lower back. This movement helps to target the lower belly fat caused by cortisol.

16. Standing Oblique Crunch

Standing oblique crunches engage the obliques and help slim the waistline. Stand with your feet shoulder-width apart, with your hands behind your head. Lift your right knee toward your right elbow while bringing your right elbow down toward your knee.

Repeat on the other side. This exercise is effective for targeting the sides of your belly, helping to reduce the appearance of love handles and combat stress belly.

By incorporating these 16 ab exercises into your routine, you can help reduce cortisol belly, flatten your stomach, and build a stronger, more defined core.

Along with a balanced diet and stress management, these exercises will help you combat the effects of stress and cortisol on your body. Start today, and in just a few weeks, you’ll begin to see noticeable changes in your waistline!