5 Effective Lower Ab Workouts to Reduce Your “Belly” Size

Shrinking your “belly pooch” can sometimes feel like an uphill battle. It takes just the right exercises to tighten, tone and lean out your lower core. From moves like the forearm plank to mountain climbers, it’s important to update your exercise routine to reach your fat loss goals. We’re here to help with the top five exercises to lose belly fat for good.

Performing functional core exercises and full-body movements will help shrink your lower abs by building core strength, improving posture, and promoting overall fat loss. “Lower abdominal muscles, including the rectus abdominis and transverse abdominis, are activated through exercises that require pelvic stability and leg movement,” explains Adam Kempan ISSA certified personal trainer and professional basketball player. “Compared to traditional core exercises like crunches, these exercises engage multiple muscle groups and often contain dynamic movements, making them more effective for fat loss and functional strength.”

For best results, Kemp recommends performing the exercises below two to three times a week. In addition, eat a nutritious diet and perform regular cardio and strength training. “Visible changes depend on body composition and your commitment to a healthy lifestyle,” emphasizes Kemp.

Let’s explore the best lower abs exercises to lose belly fat.6254a4d1642c605c54bf1cab17d50f1e

The exercises

Forearm plank

“Forearm planks engage the transverse abdominis, the deepest core muscle that pulls the abdomen in,” says Kemp. “They also stabilize the pelvis and spine, reducing the strain on the lower back.”

Here’s how to do it:

1. Assume a plank with your forearms on the floor, your body straight and your core tight.
2. Avoid hanging on your hips or lifting your glutes.
3. Hold the position for 20 to 60 seconds and complete 3 to 4 sets.

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Side plank

“Side planks target the obliques, stabilize the sides of the core, and improve overall abdominal tone,” says Kemp.

Here’s how to do it:

1. Lie on one side of your body with your legs straight.
2. Stand up on your forearms and stack your feet.
3. Lift your hips until your body is completely straight from your head to your heels.
4. Hold for 20-45 seconds per side, complete 3 sets.

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Mountain climber

“Mountain climbers are dynamic and engage the entire core while burning calories. The fast leg movement activates the lower abs,” explains Kemp.

Here’s how to do it:

1. Start in a high plank.
2. Alternatively, driving a knee to the chest in a quick manner.
3. Maintain your strong plank position at all times.
4. Perform for 30-60 seconds, 3 sets.

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Squat (body weight or weighted)

“Although primarily a lower-body exercise, squats engage the core for balance and stability, which indirectly strengthens the lower abdominal muscles,” says Kemp.

Here’s how to do it:

1. Stand tall with your feet shoulder-width apart.
2. Bend your knees and push your hips back to lower into a squat, as if you were sitting in a chair.
3. Lower until your thighs are parallel to the floor.
4. Push through the feet to return to standing.
5. Do 3 sets of 12-15 reps.

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Lying leg raises

“This isolates the lower abs, forcing them to work against gravity for strength and tone,” Kemp explains.

Here’s how to do it:

1. Lie flat on your back with your hands under your hips.
2. Keep your legs straight as you lift them until they are perpendicular to the ground.
3. Gradually lower your legs without letting them touch the floor.
4. Do 3 sets of 12-15 reps.