Start with the truth about spot reduction
Crunches can strengthen the abdominal muscles, but they do not selectively remove the fat covering them. Where your body stores and loses fat is influenced by genetics, hormones, age, and overall energy balance. The useful goal is gradual total-body fat loss while preserving muscle, not punishing one body part with hundreds of repetitions.
Use a modest, sustainable calorie deficit
Build most meals around a protein source, high-fibre vegetables or fruit, and a portion of carbohydrate and fat that suits your activity. Reduce portions or energy-dense extras gradually rather than starting an extreme diet. A slow trend that you can maintain is more useful than a dramatic first week followed by rebound eating.
Combine strength work and weekly cardio
Complete two to four full-body strength sessions each week and accumulate regular moderate activity through brisk walking, cycling, swimming, or a cardio machine. Strength training helps retain muscle during weight loss, while cardio and daily movement make it easier to increase total activity without turning every session into a maximum effort.
Train the core for function
Use dead bugs, side planks, bird dogs, loaded carries, and controlled cable or resistance-band presses. These exercises teach the trunk to resist extension, rotation, and side bending. Start with two or three sets and stop when your position changes, your lower back lifts, or you can no longer breathe normally.
Track trends, not daily noise
Measure waist circumference under similar conditions every two to four weeks and use a weekly average if you track body weight. Sleep, hydration, sodium, digestion, and menstrual-cycle changes can all affect daily measurements. Judge the plan over several weeks, then adjust one variable at a time.
Bottom line
Use this guidance as a framework, then adapt it to your experience, equipment, budget, and health needs. Sustainable choices are the ones you can repeat.