The No.1 Exercise To Lose Belly Fat In 2026

person on yoga mat watching a virtual workout class on a laptop — Photo: Jacob Lund / Shutterstock

Ben Azadi just told millions there is a “#1 exercise” to lose belly fat in 2026—and he spelled out exactly how to do it.

Story Snapshot

Azadi’s video ranks a single best exercise approach for belly fat and provides a full weekly template.
His program emphasizes full-body resistance moves and simple daily habits over sit-ups.
He promotes a “wedge” drill to spark deep core activation using a rolled towel under the heels.
Evidence on targeted fat loss is mixed; total activity and diet still drive most results.

What Azadi Claimed And How He Says To Do It

Azadi released a video titled “The #1 Exercise To Lose Belly Fat In 2026” and did not leave the plan vague. He posted a weekly template with sets, reps, and options for at-home or gym training. Monday includes bench press or push-ups, squats, shoulder press, and dips. Wednesday adds one-arm rows and other compound moves. The structure favors full-body resistance training, moderate reps, and repeatable volume that fits busy lives. He frames it as the top way to shrink your waistline now.

He also repeats a simple rule on many channels: do small, frequent lower-body efforts to nudge metabolism and insulin control. One video and a podcast post highlight “25 squats twice a day” as a keystone habit. This mini-dose approach makes strength work easy to slot into mornings and evenings, supports consistency, and stacks with the weekly template. He links the practice to lower visceral fat risk and better daily energy when done over time.

The “Wedge” Drill And Why He Says It Targets Your Core

Azadi teaches a standing drill that uses a rolled towel under your heels. He calls it a way to shift your center of mass forward and wake up deep core stabilizers. The setup is simple: roll a towel tight, place heels on it, and stand tall with ribs stacked over hips. He says this reflexive alignment “turns on” the core, improves posture, and can help flatten the waist when paired with walking or strength work. He offers it as a no-gym, no-sit-up entry point.

He pairs that cue-based core work with broader fat-loss pillars. He urges people to limit grazing, eat two to three meals, and walk most days, ideally after the largest meal. He also emphasizes protein intake and full-body lifts. The logic is common sense: use compound exercises to build muscle, move daily to burn energy, and give insulin time to fall between meals. He claims these habits, done together, speed belly-fat loss within weeks.

What The Science Says About “#1” And Belly Fat

Research on targeted fat loss shows a split picture. A controlled trial reported that abdominal aerobic endurance work led to selective fat loss in the trained area for overweight men, suggesting some spot reduction can occur under specific conditions. Other work favors mixed circuits that combine strength for a region with steady cardio, reporting localized changes when the session blends both modes. These studies point to possible, narrow wins—not magic bullets.

On the other hand, multiple reviews and guidance from mainstream outlets say abdominal exercises alone do not reliably reduce belly fat. Most programs still work through an overall calorie gap and higher total activity. High-intensity intervals and moderate aerobic training reduce deep belly fat across many groups. These findings support Azadi’s choice to center full-body resistance and regular walking, while reminding viewers that one move does not outrun diet or total activity load.

How To Use Azadi’s Template Without The Hype

Start with the weekly strength plan Azadi posted and keep the reps controlled. Move through push, pull, squat, and hinge patterns each week. Add the twice-daily 25-squat habit as a trigger to keep momentum when life gets busy. Layer the wedge drill before walks to cue posture and core. Then protect the basics: two to three meals, more protein, and fewer snacks. This stack respects discipline, personal responsibility, and measurable progress—bedrock American values that match real-world results.