Get Rita Ora–Level Abs With This Belly Fat-Melting & Sculpting Workout

If there's one thing Rita Ora is known for besides her vocal ability and red carpet style, it's her sleek, sculpted abs. Whether she's performing onstage or lounging poolside, her defined midsection is always on display, and it's the kind of strong, toned look that inspires serious fitness envy. But the good news? You don't need a celebrity trainer or hours in the gym to carve out a core like hers. We've put together the ultimate workout to melt belly fat and sculpt abs like Rita's.

This routine is designed to help you target every angle of your core while keeping your heart rate up, two key ingredients for torching fat and revealing definition. Inspired by the functional, high-energy moves celebrities use to stay lean, this workout will challenge your stability, endurance, and strength.

You'll combine hanging leg raises, reverse crunches, glute bridges, and rotational core work for a well-rounded burn that hits deep core muscles and outer obliques. All you need is a dumbbell and a pull-up bar, and in just 15 to 20 minutes, you'll be one step closer to those head-turning, Rita Ora–level abs.

Exercise Breakdown: How Each Move Sculpts Your Core

Rita Ora's core isn't just toned—it's balanced, defined, and strong from every angle. That doesn't happen by accident. The exercises in this workout were handpicked to hit your abs from all planes of motion, combining stability, strength, and sculpting. Below is a simple breakdown of exactly how each move works, what muscles it targets, and why it's key to achieving that sleek, sculpted midsection.

1. Pallof Rotations

This move trains your core to resist twisting, which is key for building deep strength and definition. Adding controlled rotation amplifies the challenge, firing up your obliques and deep stabilizers. It's perfect for cinching the waist and improving posture for that tall, confident look Rita always rocks.

• Movement Type: Anti-rotation to rotational control
• Muscles Worked: Transverse abdominis, obliques, rectus abdominis, shoulders

2. Dumbbell Side Bends

Side bends directly target your obliques, helping create that hourglass shape and sleek side-line definition. When done with proper control (and no leaning forward or backward), they isolate the sides of your core and strengthen your spine-supporting muscles.

• Movement Type: Lateral flexion (frontal plane)
• Muscles Worked: Internal and external obliques, quadratus lumborum

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3. Hanging Leg Raises

This advanced movement emphasizes the lower part of your abs, where many struggle to see definition. Hanging also forces your core to engage for stability, giving you more burn per rep. Plus, it builds real functional strength and that lean, elongated look.

• Movement Type: Hip flexion (sagittal plane), core compression
• Muscles Worked: Lower rectus abdominis, hip flexors, forearms (grip), and stabilizing lats

4. Reverse Crunch

Reverse crunches shift the focus below the belly button, right where stubborn belly fat tends to linger. You target the lower abs by lifting your hips instead of curling your shoulders while minimizing neck and upper-back strain. The result? A flatter, more toned lower midsection.

• Movement Type: Posterior pelvic tilt (sagittal plane)
• Muscles Worked: Lower rectus abdominis, transverse abdominis

5. Hanging Leg Raises with Weighted Dumbbell Hold

By adding a dumbbell between your feet, this move becomes a true sculpting powerhouse. The extra resistance forces your lower abs to work overtime, boosting hypertrophy (aka muscle definition) and torching more calories during and after the workout.

• Movement Type: Hip flexion with added load
• Muscles Worked: Lower abs, hip flexors, adductors (inner thighs), grip

6. Swiss Ball Glute Bridge

Don't sleep on the glutes when training your core! Strong glutes support your lower back and help you maintain better pelvic alignment, which is crucial for that flat, firm lower belly look. The instability of the Swiss ball also forces your core to stabilize throughout the movement, making it a secret abs scorcher.df44d9eab23ea271ddde7545ae2c09ec

• Movement Type: Hip extension and core stabilization
• Muscles Worked: Glutes, hamstrings, transverse abdominis, spinal erectors

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Rita Ora–Inspired Workout to Melt Belly Fat and Sculpt Abs

What You Need: Just a dumbbell and a pull-up bar! This quick, heart-pumping core workout blends sculpting and fat-melting moves inspired by Rita Ora's sleek, toned midsection. You'll target every angle of your abs while keeping your heart rate elevated. The full workout takes around 15–20 minutes to complete.

The Routine:

This workout is structured in two circuits. Here's how to do it:

• Perform each exercise for 30 seconds, then rest for 30 seconds.
• After completing all three exercises in a circuit, rest for 1 minute.
• Repeat the same circuit 3 times, then move on to the next circuit.

Circuit 1:

1. Pallof Rotations
2. Side Bends
3. Hanging Leg Raises

Circuit 2:

1. Reverse Crunch
2. Hanging Leg Raises with Weighted Dumbbell Hold
3. Swiss Ball Glute Bridge

Directions: Complete each exercise in a circuit for 30 seconds, then rest for 30 seconds before moving to the next. After finishing all three moves in a circuit, rest for 60 seconds, then repeat the whole circuit 1–2 more times. Once complete, move to the second circuit. The goal is to keep your core under constant tension while also keeping your heart rate elevated.

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How to Do It:

1. Pallof Rotations

1. Stand with feet shoulder-width apart, hands clasped together in front of your chest.
2. Brace your core and slowly rotate your torso side to side, keeping your arms straight and core tight.
3. Focus on controlling the motion and not letting your hips move with you.
4. You can use a resistance band or towel anchored to one side for extra challenge, or go bodyweight.

2. Dumbbell Side Bends

1. Stand tall with your feet hip-width apart, holding a dumbbell in your right hand at your side.
2. Keep your left arm relaxed or place it on your hip for balance.
3. Slowly bend at the waist to the right, lowering the dumbbell toward your knee.
4. Pause at the bottom, then engage your left oblique to return to the starting position.
5. Complete all reps on one side, then switch the dumbbell to your left hand and repeat.
6. Keep your hips squared and glutes tight to avoid leaning forward or backward.

3. Hanging Leg Raises

1. Hang onto a pull-up bar with your arms fully extended and legs straight.
2. Engage your core and raise your legs to at least hip height (or higher).
3. Lower with control.
4. Modify by bending your knees if needed.

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4. Reverse Crunch

1. Lie on your back with your arms at your sides and knees bent at 90 degrees.
2. Curl your knees toward your chest, lifting your hips off the floor.
3. Slowly lower back down without letting your feet touch the floor.
4. Keep the movement controlled and core engaged.

5. Hanging Leg Raises with Weighted Dumbbell Hold

1. Hold a light dumbbell between your feet or ankles while hanging onto a bar.
2. Raise your legs with control to hip height or higher.
3. Lower back down without swinging.
4. This variation adds resistance for more sculpting power.

6. Swiss Ball Glute Bridge

1. Lie on your back with your feet on top of a Swiss ball, knees bent.
2. Press through your heels and lift your hips until your body forms a straight line.
3. Squeeze your glutes at the top.
4. Lower slowly and repeat.
5. Bonus: Keep your arms off the floor for an added core challenge.