Lower belly fat is one of the most stubborn areas to lose fat from, but it’s not impossible. While spot-reduction is a myth, combining targeted core movements with full-body fat-burning exercises can help you tone your midsection and slim down faster.
Here are 7 simple yet powerful workouts that can help you target your lower abs and burn belly fat — no equipment needed, and perfect for use at home or in the gym.
🔥 1. Leg Raises
Why it works:
Targets the lower abs directly by lifting your legs against gravity.
How to do it:
- Lie flat on your back with your hands by your sides or under your hips.
- Keep legs straight and slowly raise them to a 90° angle.
- Lower them slowly without letting them touch the ground.
- Do 3 sets of 15 reps.
🔥 2. Reverse Crunches
Why it works:
Unlike standard crunches, these exercises target the lower part of your core more effectively.
How to do it:
- Lie on your back with knees bent and feet lifted.
- Use your abs to pull your knees toward your chest.
- Lift your hips slightly off the ground.
- Lower and repeat for 3 sets of 15.
🔥 3. Mountain Climbers
Why it works:
Cardio + core = fat burn and definition.
How to do it:
- Get into a plank position.
- Drive your knees to your chest one at a time quickly, like running in place.
- Keep your core tight.
- Do for 30–45 seconds × 3 rounds.
🔥 4. Flutter Kicks
Why it works:
Constant motion keeps your lower abs under tension.
How to do it:
- Lie on your back, hands under your butt.
- Lift both legs slightly and alternate kicking them up and down.
- Keep legs straight and off the ground.
- 3 rounds of 30 seconds each.
🔥 5. High Knees
Why it works:
A great fat-burning cardio move that engages your lower core.
How to do it:
- Run in place while bringing your knees as high as possible.
- Pump your arms.
- Do 3 rounds of 45 seconds.
🔥 6. Bicycle Crunches
Why it works:
Works the entire core, especially obliques and lower abs.
How to do it:
- Lie on your back, hands behind your head.
- Bring your right elbow to your left knee while extending the other leg.
- Alternate sides in a pedaling motion.
- 3 sets of 20 reps.
🔥 7. Plank with Hip Dips
Why it works:
Engages the core deeply and adds movement to the static plank.
How to do it:
- Start in the forearm plank position.
- Slowly dip your hips side to side.
- Keep movement controlled.
- 3 rounds of 20 dips.
✅ Bonus Tips to Maximize Results:
- Combine these workouts with a clean, calorie-controlled diet.
- Stay hydrated and get at least 7–8 hours of sleep.
- Add 2–3 days of HIIT or brisk walking to accelerate fat loss.
- Be consistent — fat loss takes time, but it works if you stay at it.
Lower belly fat takes time to burn, but with the right movements and consistency, you’ll see progress. Add these 7 workouts into your weekly routine, and you’ll be well on your way to a tighter, stronger core.