Losing lower belly fat can be incredibly difficult to train your body. That being said, with the right core exercises on deck, you can strengthen, tighten and tone this stubborn part of your body and achieve a slimmer midsection. With hard work and consistency, performing movements like reverse sit-ups and dead bugs effectively stimulates the lower right abdomen.
We spoke with a fitness professional who breaks down the five best basic exercises to flatten your lower stomach. “These movements engage the lower abdominals through direct spinal flexion and anti-extension patterns,” explains Michael Bettsdirector at TRAINING. “Unlike traditional crunches, which primarily work the upper abdominals, these exercises create tension throughout the entire anterior core with emphasis on the lower region. The stabilization demands are significantly higher than standard abdominal work.”
Betts recommends performing the exercises below three to four times per week with at least one day of rest between sessions.
The exercises
Reverse crunches

“Reverse sit-ups develop the lower right abdomen more effectively than standard sit-ups,” Betts tells us.
- Lie on your back with your hands at your sides.
- Raise your legs to 90 degrees with knees bent.
- Contract your lower abs to lift your hips off the floor and roll your legs up and back.
- Use control to lower.
- Perform 3 sets of 12 to 15 repetitions.
Dead bugs


“Dead bugs create exceptional core stability while targeting the lower abdominal region,” says Betts.
- Lie on your back with your arms extended toward the sky.
- Lift your legs into a tabletop position.
- Lower your right arm and left leg while keeping your lower back pressed against the floor.
- Return to the start and repeat on the opposite side.
- Perform 3 sets of 10 to 12 repetitions on each side.
RELATED: 5 Standing Ab Exercises to Slim Your Waist in 30 Days
Hollow body sockets


“Hollow body holds challenge the entire anterior core, especially the lower portion,” says Betts.
- Lie on your back with your arms raised above your head.
- Lift your legs and shoulders off the floor, forming a shallow “U” with your body, like a banana.
- Hold the position by performing 3 sets of holds of 20 to 30 seconds.
Mountaineers


“Mountain climbers provide dynamic lower abdominal engagement while increasing heart rate,” Betts points out.
- Start in a high plank.
- Bring one knee toward your chest and quickly alternate legs in a running motion.
- Maintain level hips and an engaged core throughout.
- Perform 3 sets of 30 to 45 seconds.
Hanging Leg Raises


“Hanging leg raises provide incredible lower abdominal development when done correctly,” says Betts.
- Hang from a pull-up bar with your arms fully extended.
- Keep your legs straight and raise them so they become parallel to the floor, while stimulating your abs.
- Use control to lower.
- Perform 3 sets of 8 to 12 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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