5 Best Lower Ab Exercises To Shrink Your ‘Belly Pooch’

5 Best Lower Ab Exercises To Shrink Your ‘Belly Pooch’ | XpertsReviews.com

Reducing your “dog belly” can sometimes seem like an uphill battle. It requires just the right exercises to tighten, tone and lean your lower core. From moves like the forearm plank to mountain climbers, updating your workout routine is essential to achieving your fat loss goals. We’re here to help you with the five best lower ab exercises to lose your belly for good.

Performing core functional exercises and full-body movements helps shrink your lower belly by building core strength, improving posture, and promoting overall fat loss. “The lower abdominal muscles, including the rectus abdominis and transverse abdominis, are activated by exercises that require pelvic stability and leg movements,” explains Adam KempISSA certified personal trainer and professional basketball player. “Compared to traditional core workouts like sit-ups, these exercises work multiple muscle groups and often incorporate 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 per week. Additionally, eat a nutritious diet and perform regular cardio and strength training exercises. “Visible changes depend on body composition and your commitment to a healthy lifestyle,” Kemp emphasizes.

Let’s explore the best lower abdominal exercises to lose your belly.

The exercises

Forearm plank

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

How to do it:

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

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Side plank

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“Side planks target the obliques, stabilizing the sides of the trunk and improving overall abdominal tone,” says Kemp.

How to do it:

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

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Mountaineers

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“Mountain climbers are dynamic and engage the entire core while burning calories. The rapid movement of the legs activates the lower abdominals,” says Kemp.

How to do it:

  1. Start in a high plank.
  2. Alternate by quickly pushing one knee toward your chest.
  3. Maintain your solid plank position throughout.
  4. Perform for 30 to 60 seconds, 3 sets.

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Squats (bodyweight or weighted)

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“Although they are primarily lower-body exercises, squats engage the core for balance and stability, indirectly strengthening the lower abdominals,” says Kemp.

How to do it:

  1. Stand straight with your feet shoulder-distance apart.
  2. Bend your knees and press your hips back to squat, as if you were about to sit in a chair.
  3. Lower until your thighs are parallel to the floor.
  4. Press through your feet to return to standing.
  5. Perform 3 sets of 12 to 15 repetitions.

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Lying Leg Raises

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

How to do it:

  1. Lie on your back with your hands under your hips.
  2. Keep your legs straight as you lift them until they are perpendicular to the floor.
  3. Gradually lower your legs without allowing them to touch the floor.
  4. Perform 3 sets of 12 to 15 repetitions.

Alexa Mellardo

Alexa is the Mind + Body Associate Editor at Eat This, Not That!, overseeing the M+B channel and bringing readers interesting topics on fitness, wellness, and self-care. Learn more about Alexa

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