5 Exercises That Will Show Your Lower Belly Who's Boss (2024)

5 Exercises That Will Show Your Lower Belly Who's Boss (1)

When you're trying to target your lower abs, all abs-strengthening moves are not created equal. Fact is, some are much more effective at working those tough-to-get-to muscles. So we asked celebrity trainer Michelle Lovitt, an Asics America conditioning coach, for her top moves to target your lower belly. She came through with these five super-tough ones you'll love (after the fact, at least).

Rolling Plank

5 Exercises That Will Show Your Lower Belly Who's Boss (2)

This core-stabilizing move improves strength throughout your core—especially in your lower abs, says Lovitt. Bonus: It also builds lower back strength, she says.
How to Do It: Begin in a plank position with your body forming a straight line from your shoulders to your ankles (A). Rotate to your left side and into a side plank. Hold for 10 seconds (B), then rotate into a right side plank and hold for another 10 seconds. That's one rep. Return to a plank position and repeat.

MORE: 6 Trainers Share Their Favorite Exercises for a Tighter, Sexier Butt

Cross-Body Mountain Climbers

Although this is a multi-tasking move that works you whole body, Lovitt says its main target is your lower abs—it engages your abdominals and oblique muscles (for stability) while also working your hips and low back.
How to Do It: Assume a pushup position with your arms completely straight. Your body should form a straight line from your shoulders to your ankles (A). Lift your right knee toward your left elbow (B), lower, then raise your left knee toward your right elbow. That's one rep.

Want even more great abs moves? Try this one-dumbbell workout:

5 Exercises That Will Show Your Lower Belly Who's Boss (4)

Roll-Up

5 Exercises That Will Show Your Lower Belly Who's Boss (5)

Since this move requires you to roll your body out one vertebra at a time (in other words, very slowly), you engage the deep abdominal muscles in your lower abs. You also use those deep abs muscles to keep your pelvis stable when you come back up, says Lovitt. "This is an amazing overall abs exercise," she says.
How to Do It: Lie flat with your legs squeezed together, your feet flexed at the ankles, and your arms reaching back close to your ears (A). Inhale with control as you bring your arms forward, shoulder-width apart, and plant the backs of your shoulders on the mat. The back is flat. Continue inhaling as you lift your head through your arms and begin rolling up and forward, one vertebra at a time (B). Exhale with control as you continue forward, reaching your arms across the room and trying to touch your forehead to your knees (C). Reverse the movements as you inhale with control back to position A. That's one rep.

MORE: 6 Trainers' Favorite Exercises for Stronger, Sculpted Arms

Swiss Ball Jackknife

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This move really targets those tricky muscles in your lower belly, plus it works your rectus abdominus (as in, your six-pack muscles), hips, and low back, says Lovitt.
How to Do It: Assume a pushup position with your arms completely straight. Rest your shins on a Swiss ball. Your body should form a straight line from your head to your ankles (A). Without changing your lower back posture, roll the Swiss ball toward your chest by pulling it forward with your feet. Pause (B), then return the ball to the starting position by rolling it backward. That's one rep.

Hanging Leg Raise

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Lovitt says she loves this move for tackling your lower abs because it engages the deep psoas muscle (a muscle in your stomach in front of your spine), your low back, and of course,your lower abs.
How to Do It: Grab a chinup bar with an overhand shoulder-width grip, and hang from the bar with your knees slightly bent and feet together (A). Simultaneously bend your knees, raise your hips, and curl your lower back underneath you as you lift your thighs toward your chest. Pause when the fronts of your thighs reach your chest (B), then slowly lower your legs back to the starting position.

MORE: Lose Your Belly with Just Two Exercise Moves

Exercise how-tos adapted from The Women's Health Big Book of Exercises, The Women's Health Big Book of Pilates, and The Women's Health Big Book of Abs. For even more moves, get The Women's Health Big Book of Exercises, The Women's Health Big Book of Pilatesand Women's Health Big Book of Abs today!

5 Exercises That Will Show Your Lower Belly Who's Boss (8)

Ashley Oerman

Contributing Writer

Ashley Oerman is a contributing writer at Cosmopolitan, covering fitness, health, food, co*cktails, and home. You can follow her on Instagram @AshleyOerman. She is pro-carbs.

5 Exercises That Will Show Your Lower Belly Who's Boss (2024)

FAQs

What is the best exercise for the lower stomach? ›

What exercise is best for lower abs? Leg raises, scissor kicks, and mountain climbers are all good choices for engaging the lower abdominal muscles.

How do I flatten my lower belly pooch? ›

Here are a few suggestions to help you maintain your results longer and avoid developing a belly pooch:
  1. Eat more protein. A high-protein diet has been associated with lower amounts of abdominal fat. ...
  2. Avoid added sugars. ...
  3. Exercise regularly. ...
  4. Reduce your stress.
Feb 11, 2022

How to make lower abs visible? ›

Heavy strength exercises also speed up your fat loss, which will reveal your lower abs faster. Fill your workout with lots of heavy squats, deadlifts, lunges, barbell presses (bench or military), and heavy rows. Target between 4 – 8 repetitions for 3 – 5 sets and go as heavy as you can while using flawless form.

How to get rid of sagging lower belly? ›

9 ways to lose lower belly fat
  1. Cut your calories. It's the No. ...
  2. And maybe cut your carbs too. You don't have to go low carb to lose body fat and lower belly fat. ...
  3. Bump up your protein. ...
  4. Stop drinking your calories. ...
  5. Try intermittent fasting. ...
  6. Go for high intensity intervals. ...
  7. Try resistance training. ...
  8. Get enough sleep.
Oct 7, 2020

How can I lose my lower belly fast? ›

Here's how to whittle down where it matters most.
  1. Try curbing carbs instead of fats. ...
  2. Think eating plan, not diet. ...
  3. Keep moving. ...
  4. Lift weights. ...
  5. Become a label reader. ...
  6. Move away from processed foods. ...
  7. Focus on the way your clothes fit more than reading a scale. ...
  8. Hang out with health-focused friends.

Where to press on a woman's lower stomach? ›

Some women also can feel "a shivery, sometimes erotic sensation" through touch right below the belly button, says Queen. If you want to try to experience external G-spot stimulation, experiment with pressing down or having your partner press down just above the pubic bone.

How do I get rid of my lower belly FUPA? ›

Workouts like forearm planks, bicycle crunches, leg raises, and rollups may help firm up the muscles in your FUPA area. Mixing in a cardio routine and focusing on a healthy diet may also aid in getting rid of total body fat. Noninvasive methods like CoolSculpting may help without requiring surgery.

What to drink to get a flat stomach fast? ›

  1. Mar 29, 2023. Detox drinks and juices to lose belly fat. ...
  2. Beetroot juice. Whole beets are low in calories and high in fibre, which can support regularity, slow stomach emptying, and prolong satiety to support weight management. ...
  3. Carrot juice. ...
  4. Celery juice. ...
  5. Cinnamon water. ...
  6. Fennel water. ...
  7. Ginger water. ...
  8. Green vegetable juice.
Mar 29, 2023

What exercise burns the most belly fat for females? ›

Aerobic exercise includes any activity that raises your heart rate such as walking, dancing, running or swimming. This can also include doing housework, gardening and playing with your children. Other types of exercise such as strength training, Pilates and yoga can also help you lose belly fat.

How do you tighten your lower abdomen? ›

Extend arms and press both palms on top of thighs. Take a deep breath in, and as you exhale, brace abs in tight, pressing lower back against the floor as you push thighs into hands, pushing back against them (note: your legs should not move). Hold for 1 count and then release.

How do I fix my lower belly pooch? ›

You typically can't lose fat from just one area of your body at a time, so toning your lower belly generally means losing fat overall. A few key steps to do this include eating a balanced diet, getting regular exercise, drinking plenty of water, and getting enough sleep. Everyone's body stores fat differently.

What are the 5 foods that burn belly fat? ›

11 foods that fight visceral belly fat include:
  • Whole grains.
  • Non-starchy vegetables.
  • Fruits such as berries, apples, pears, avocados.
  • Olive oil.
  • Beans.
  • Legumes.
  • Nuts.
  • Seeds.
Apr 9, 2024

How can I flatten my lower stomach in a week? ›

How To Get A Flat Tummy In 7 Days
  1. Eat a Balanced Diet. Avoid processed foods, sugary snacks, and excessive salt intake, as they can contribute to bloating and water retention. ...
  2. Portion Control. ...
  3. Stay Hydrated. ...
  4. Incorporate Cardio Exercises. ...
  5. Include Strength Training. ...
  6. Reduce Stress. ...
  7. Get Sufficient Sleep.
May 23, 2023

How to tone up the lower belly? ›

Exercises like cardio, yoga, and crunches may tone your muscles and strengthen your lower abs, but they won't “erase” fat deposits. The only way to lose fat on your lower stomach is to lose fat overall. A calorie deficit helps with this.

Why do I have a lower belly pooch? ›

What Causes a Belly Pooch? Throughout your life, your body goes through all kinds of changes. Aging, weight gain and loss, pregnancies, and other health-related conditions cause fluctuations that often result in loose skin, extra pockets of fat, and separated or weakened abdominal muscles.

How can I flatten my tummy fast? ›

Techniques that may help people get a flat stomach include:
  1. Add cardio. Share on Pinterest Buena Vista Images/Getty Images. ...
  2. Eat more fiber. ...
  3. Limit refined carbs. ...
  4. Increase protein intake. ...
  5. Do exercises while standing, not sitting. ...
  6. Add resistance training. ...
  7. Eat more healthy fats (in moderation) ...
  8. Move more.

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