How Many Sit-Ups A Day To Lose Belly Fat In 2024 – Here’s The Answer From Experts For You!

Mitchelle Morgan - Health & Wellness Writer
Sevginur Akdas, RD
Have you wondered how many sit-ups a day to lose belly fat and aid in weight loss? Read on and learn how to do sit-ups effectively in 2024.
how many sit-ups a day to lose belly fat
Doing sit-ups properly will help you lose belly fat. Photo: Ba Le Ho

Have you been pondering how many sit-ups a day to lose belly fat? Do you have visceral fat that’s causing you discomfort? You can do sit-ups and other exercises to burn belly fat and improve body composition. Sit-ups target the body’s core area, working on different muscle groups. While sit-ups alone may not eliminate body fat, adding them to a workout routine yields better results.

Sit-ups and other workouts help burn belly fat and help with weight loss. But how many sit-ups a day to lose weight? Generally, three sets with 10-15 repeats are recommended; however, weight loss and shaping your abdominal muscles must go hand in hand with diet, so you also need to work on eating healthy.

How Many Sit-Ups Should I Do A Day To Lose Belly Fat?

Do three sets, each set having 10 to 15 sit-ups. If that’s too challenging for a beginner, start with one set of 10 sit-ups and build endurance.

How Many Sit-Ups Should You Do A Day To Shed Stomach Fat?

Do sit-ups help with belly fat? How many sit-ups should I do a day? These are some questions that are common when it comes to doing sit-ups. The truth is even though many physically healthy people can do sit-ups, it might be challenging[1] for older people or those who have lost a high amount of muscle mass.  

But many variations can make sit-ups doable for everyone. Do three sets[2] of sit-ups, each set comprising 10 to 15 sit-ups. If doing so is challenging, start with one set of 10 sit-ups and build endurance. 

Do Sit-Ups Help Burn Belly Fat?

Yes, sit-ups help burn belly fat by increasing your calories. But, it can only happen when sit-ups are part of aerobic or strength exercises. A regular workout routine is the best way to burn calories and lose weight. You should also eat a healthy diet when doing sit-ups and other exercises to lose belly fat. Otherwise, you can easily get back the calories you burn. 

If you only opt for sit-ups to reduce belly fat, it won’t work. There’s no evidence that spot reduction, for example, only doing sit-ups, reduces abdominal fat. It’s possible to feel the burn of the exercise, but there won’t be any tangible results from doing several sit-ups. 

Benefits Of Doing Sit-Ups

There are different types of exercises that you can do to lose fat and increase weight loss. Doing sit-ups is among the most popular when you want to burn calories and lose weight. Below are some health benefits of doing sit-ups as part of your core exercises.

Boost Energy Levels

how many sit-ups a day to lose belly fat
Exercises can help boost your energy levels. Photo: Tanoy1412/Shutterstock

Exercises, including core exercises like sit-ups, can help boost your energy levels. How? Physical activity that includes sit-ups and other exercises ensures more nutrients and oxygen delivery to tissues in the body. At the same time, the cardiovascular system works better, benefiting the entire body.

Once you become more active, your cells require more nutrients and oxygen to burn those nutrients to achieve energy. Therefore, several physiologic changes occur on a cellular level, producing more mitochondria[3] in muscle cells. Mitochondria are essential cell powerhouses that generate fuel from glucose for the body. The more mitochondria you have, the more energy you produce. 

Improve Body Posture

Have you been wondering why you should do more sit-ups at home? Another excellent benefit is to improve your body posture. What is good posture? Good body posture[4] is when you carry your body in a manner that puts the least strain on your muscles and joints. But you can not achieve a good posture before having the essential muscular tone, and the core muscles are essential for the body posture. 

They keep tall and straight, and for nearly every movement of the body for daily life, including even walking, you need your core muscles. Strength core also helps to reduce the weight of your back. You can also relieve your back and neck pain through strength exercises for abdominal muscles.  Also, a strong core can lower the risk of uneven joint wear and tear.

Boost Athletic Performance

Having a strong core is important for athletic performance. Athletes need good muscle strength and endurance during training as your body needs those muscles in every movement, from swimming to running or lifting heavy weights. Focusing on core exercises like sit-ups makes it possible to build muscle mass,[5] increase your endurance, and give your body a better athletic form. 

Lessened Chances Of Back Pain

how many sit-ups a day to lose belly fat
Exercises like sit-ups improve muscle strength and body posture. Photo: staras/Shutterstock

Aging[6] brings about pain in the body’s back, pelvis, and hip areas. One way to lessen the chances of such pain is by strengthening core muscles. Exercises like sit-ups improve muscle strength and body posture.

However, if you already experience back pain, sit-ups may not be the best option. Other exercises or easier variations of sit-ups can be better for you if you already have back or neck pain. Ensure you consult with your health practitioner before exercising to reduce body fat.

Build Muscle Strength

Considering how many sit-ups you should do a day to lose belly fat, another excellent benefit of doing many sit-ups is building muscle strength.

 Repetitive strength exercises help to build muscle mass around the hip and abdominal parts of the body. Being able to do sit-ups is a good indicator of muscle mass and good physical capability. They work with different muscle groups and are an excellent addition to a fitness routine.

Increase Flexibility, Balance, And Stability

Doing sit-ups helps increase flexibility and balance. Having a strong core ensures you have better stability and balance throughout. Athletes, for example, need balance and stability[7] to perform. Sit-ups work on multiple muscle groups, including abdominal muscles,  hips, lower back, and pelvis.

On top of balance and stability, sit-ups also help your body be more flexible. Stiffness can cause discomfort and mobility issues. However, having a flexible spine and body relieves tightness and tension while improving circulation.

Reduce The Risk Of Chronic Illnesses

Being overweight comes with numerous health risks. Overall, body fat affects body function and can cause chronic diseases. That’s why it’s essential to maintain a healthy body weight and be active.

Physical activity improves your health and reduces the risk of chronic disease. Research[8] shows that regular exercise improves heart health and insulin sensitivity. Other benefits of a workout routine include lowering cholesterol levels and blood pressure.

Having more visceral fat[9] can increase the chances of getting type 2 diabetes. So, it’s best to do sit-ups and other abdominal exercises to burn belly fat and lose weight. 

How To Perform Sit-Ups Efficiently

A sit-up is a good abdominal exercise that targets different muscle groups to enable fat loss. It’s important to do sit-ups correctly to avoid injury and back pain. Below is a step-by-step guide to help you learn how to do sit-ups at home.

Right Equipment And Place

As a beginner, you don’t need any equipment when doing sit-ups. However, you must have a soft mat where you’ll lie on your back. A hard surface can lead to injury and poor form, so get a proper workout mat and lay it on the floor. In addition, be sure to lay the mat on an even flat surface.

Lie On Your Back With Your Knees Bent.

The best position to do sit-ups is when you lie on your back. Bend your knees at a 90-degree angle while keeping your feet flat on the floor. At the same time, place your fingers at the back of your ears in readiness to do a sit-up.

Lift Up Your Torso

Lift up your torso towards your thighs. Strive to get as close to your thighs as possible without straining your body. Do so steadily and smoothly while keeping both feet flat on the floor. Once you finish doing a sit-up, lie back on the floor slowly to feel the intensity of the exercise.

Repeat The Motion

One sit-up isn’t enough. Work on increasing the exercise intensity daily as you do your fitness routine. A good place to start is by doing three sets of 10 to 15 sit-ups. But you can go lower if you find sit-ups intense and need more time to do them effectively. 

Other Exercises That Target Belly Fat

As mentioned earlier, sit-ups are an excellent exercise to burn belly fat. But you must add them to a workout routine to see the desired results. The good news is other exercises work well with sit-ups to lose fat.

Doing various core exercises yields more benefits and strengthens your body. So, consider doing more planks, flutter kicks, mountain climbers, and leg raises. You can come up with workout variations that encompass the abdominal exercises. 

Final Words

Sit-ups are an effective way of building muscle mass in the core area. However, you need more aerobic exercises to burn visceral fat. So, the best solution is doing sit-ups combined with other exercises for the best results. Do three sets of 10 to 15 reps a day for the best results. Consult a registered dietitian so they can guide you on the best diet and detox routine to help you lose belly fat faster.

Frequently Asked Questions

Can you lose belly fat by doing sit-ups every day?

You can lose belly fat by doing daily sit-ups. However, you need to add other exercises to burn fat around the belly and other body parts and follow a healthy diet.

How many sit-ups should you do daily to lose belly fat?

Do three sets, each comprising 10 to 15 sit-ups, to lower belly fat. You can increase the intensity of the exercise as your body adapts to the routine.

Will 100 sit-ups a day lose belly fat?

Yes, 100 sit-ups a day can help you lose belly fat. But be sure to add other exercises that work on the core and other parts of the body.

Will 20 sit-ups a day help you lose belly fat?

Yes, 20 sit-ups a day can help lose belly fat. But, the rate at which you lose abdominal fat will be slower.


  1. Abe, T., Yaginuma, Y., Fujita, E., Thiebaud, R.S., Masashi Kawanishi and Akamine, T. (2016). Associations of sit-up ability with sarcopenia classification measures in Japanese older women. Interventional Medicine and Applied Science, [online] 8(4), pp.152–157. doi:
  2. Michał Krzysztofik, Wilk, M., Grzegorz Wojdała and Artur Gołaś (2019). Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods. International Journal of Environmental Research and Public Health, [online] 16(24), pp.4897–4897. doi:
  3. Sorriento, D., Vaia, E. and Iaccarino, G. (2021). Physical Exercise: A Novel Tool to Protect Mitochondrial Health. Frontiers in Physiology, [online] 12. doi:
  4. Kim, D.-J., Cho, M., Park, Y. and Young Il Yang (2015). Effect of an exercise program for posture correction on musculoskeletal pain. Journal of Physical Therapy Science, [online] 27(6), pp.1791–1794. doi:
  5. Oliva-Lozano, J.M. and Muyor, J.M. (2020). Core Muscle Activity during Physical Fitness Exercises: A Systematic Review. International Journal of Environmental Research and Public Health, [online] 17(12), pp.4306–4306. doi:
  6. Batista, M., Tina Fujii Sakaguchi, Lee, S., Luciana Akemi Matsutani, Adriana, Alberto, C. and Amélia Pasqual Marques (2019). Prevalence of low back pain in the elderly population: a systematic review. Clinics, [online] 74, pp.e789–e789. doi:
  7. Hsu, S.-L., Oda, H., Saya Shirahata, Watanabe, M. and Sasaki, M. (2018). Effects of core strength training on core stability. Journal of Physical Therapy Science, [online] 30(8), pp.1014–1018. doi:
  8. Anon, (2023). Physical Activity Helps Prevent Chronic Diseases. [online] Available at:,depression%20and%20anxiety%2C%20and%20dementia.
  9. Suk Hwa Jung, Kyoung Hwa Ha and Dae Jung Kim (2016). Visceral Fat Mass Has Stronger Associations with Diabetes and Prediabetes than Other Anthropometric Obesity Indicators among Korean Adults. Yonsei Medical Journal, [online] 57(3), pp.674–674. doi:

More from Exercise