We all know that one of the hardest areas of body fat to lose is your lower stomach. But to make matters worse, the fat in your lower abdomen—sometimes called your dog, your pouch, or your gut—is not only frustrating to deal with, but it can also be a predictor of future health problems. Actually, research shows that the larger your waist size, the higher your risk of dying prematurely. So we’ve rounded up 10 of the best exercises for lower belly fat to keep you active and healthy.
To trim this pocket, the proven method uses high-intensity exercises that work multiple muscle groups at once. This way you create a greater calorie burn and hormonal response during training. Additionally, a lesser-known tip is to choose exercises that use one leg or arm at a time so you can exercise for twice as long.
In this article, we share 10 of the best exercises for lower belly fat so you can get a leaner, leaner abdomen and reap all the benefits, inside and out. For best results, select a few exercises to do during your workout (not all 10) and distribute them evenly between your upper and lower body (for example two of each) to get a balanced session. Otherwise, you will put too much emphasis on certain muscles and neglect others.
Finally, as you do your workouts, note the amount of weight you are using for each movement and gradually increase the weight. This way, you will continue to progress for results that will increase over time!
Now let’s explore the best exercises for lower belly fat.
Bulgarian split squats

How to do it:
- Grab two dumbbells, stand facing a bench and place one foot behind you on the bench.
- Squat down with the front leg and keep that shin vertical.
- Lean forward as you descend and keep all weight on the heel of your front foot.
- Perform 4 sets of 6 repetitions per leg.
Kettlebell swings


How to do it:
- Start in a deadlift position with the kettlebell a few feet in front of you.
- Place the kettlebell back between your legs like a football cross.
- Drive your hips forward explosively. Imagine propelling the kettlebell toward a target in front of you.
- Keep your arms relaxed.
- Perform 5 sets of 10 repetitions.
Split Squat Cup


How to do it:
- Grasp the end of a dumbbell with both hands and hold it close to your chest with your elbows underneath.
- Stand with one foot about three feet in front of the other so that your knees form two 90-degree angles at the bottom.
- Go straight down and drive with your front heel. Don’t let your front knee go past your toe.
- Perform 4 sets of 6 repetitions per leg.
Neutral Grip Dumbbell Overhead Press


How to do it:
- Grab two dumbbells and hold them by your shoulders, palms facing each other.
- Keep your core tight and your glutes tight as you push the dumbbells directly overhead. At the top, your biceps should be next to your ears.
- Do not lean back or arch your lower back.
- Perform 4 sets of 6 repetitions.
T-pumps
How to do it:
- Start in a push-up position.
- Lower yourself down and as you push up, reach one hand toward the sky. Look at this hand with your eyes.
- Repeat and reach out with the other arm.
- To make it more difficult, hold dumbbells.
- Perform 4 sets of 4 repetitions in each direction.
Squat + press


How to do it:
- Hold two dumbbells by your shoulders.
- Stand shoulder-width apart with your toes slightly apart.
- Start the movement by sitting back and spreading your knees.
- Lower below parallel while keeping your lower back flat.
- At the bottom, step through your heels and keep your knees apart.
- Stand up and push the weights overhead at the same time.
- Perform 4 sets of 6 repetitions.
TRX Jump Squats
How to do it:
- Grasp the TRX handles and hold far enough away so that the straps are taut.
- Crouch down and jump as high as you can while pressing on the straps to give yourself more lift.
- Perform 3 sets of 8 repetitions.
Single arm cable row
How to do it:
- Set a cable handle at chest height.
- Grasp the handle, take a step back and face the cable.
- Start the movement by pulling your shoulder blade toward your midline and row without twisting your torso.
- Once you have completed all your repetitions, switch sides.
- Perform 4 sets of 8 repetitions per arm.
Atomic pumps
How to do it:
- Start with your feet in a TRX suspension trainer or on a slippery surface.
- Do push-ups, then bring your knees toward your chest and push them back.
- Repeat.
- Perform 4 sets of 8 repetitions.
To walk


If you’re serious about losing your belly, walking is essential: it’s truly the easiest and least demanding way to burn calories and fat. Walk every day for at least 60 minutes total, spread throughout the day.
Anthony J. Yeung, CSCS
Anthony J. Yeung, CSCS, is a fitness expert featured in Esquire, GQ, and Men’s Health and the founder of GroomBuilder, the destination for men who want to transform their bodies for their weddings. Join the free 5-day course to burn fat and build muscle for the big day! Learn more about Antoine
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