5 Ultimate Moves for a Flatter Lower Belly: Get the Abs You’ve Always Wanted!

Although the term ‘lower abdominal muscles’ may sound specific, it actually refers to a crucial part of the overall abdominal region. If you’re looking to target and tone this area, there are exercises designed to help you shed fat and strengthen your lower abs, all from the comfort of your home.

Achieving well-defined abdominal muscles requires a combination of exercise and a balanced diet. In this article, we introduce some of the most effective exercises to help you reduce lower belly fat and build a stronger core. These workouts are perfect for those who seek more variety than just daily walks.

For optimal results, aim to complete 3 sets of each exercise with 15 reps. If you’re more experienced, consider increasing the intensity by doing 4 to 5 sets with 20 to 25 reps per exercise. Feel free to challenge yourself further by performing over 5 sets or increasing the reps to 50 per set, or even both.

Leg Raise

1. Lie down on your back on a yoga mat or a comfortable surface.
2. Extend your legs fully, keeping them together, and place your arms alongside your body with palms facing down.
3. Engage your abdominal muscles by pressing your lower back into the floor to protect your spine.
4. Slowly lift your legs toward the ceiling, keeping them together.
5. Hold the position for a second, squeezing your abs tightly.
6. Lower your legs back down slowly without touching the floor.
7. Repeat the movement for the desired number of repetitions.

Toe Tap

1. Start by lying flat on your back on a yoga mat or a comfortable surface.
2. Extend your legs fully and keep them together.
3. Place your arms alongside your body with palms facing down.
4. Engage your abdominal muscles by pressing your lower back into the floor to protect your spine.
5. Lift your legs off the ground, bending your knees at a 90-degree angle so that your calves are parallel to the floor.
6. While keeping your core engaged, lower your right foot to tap the floor gently.
7. Lift your right foot back up to the starting position.
8. Repeat the same movement with your left foot, tapping it to the floor.
9. Continue alternating between your right and left feet, tapping the floor with each one.
10. Perform the exercise for the desired number of repetitions.

Dead Bug

1. Begin by lying flat on your back on a yoga mat or a comfortable surface.
2. Extend your arms straight up toward the ceiling with your palms facing each other.
3. Lift your legs off the ground, bending your knees at a 90-degree angle so that your calves are parallel to the floor.
4. Engage your abdominal muscles by pressing your lower back into the floor to protect your spine.
5. Simultaneously lower your right arm backward toward the floor behind your head and your left leg toward the floor, straightening it.
6. Keep both arm and leg just above the ground without touching it.
7. Return your right arm and left leg to the starting position.
8. Repeat the movement, this time lowering your left arm and right leg toward the floor.
9. Keep alternating between your right arm and left leg and your left arm and right leg, mimicking the movement of a dead bug.
10. Perform the exercise for the desired number of repetitions.

Reverse Crunch

1. Lie down on your back on a yoga mat or a comfortable surface.
2. Place your hands palms-down on the floor beside your hips for stability.
3. Bend your knees at a 90-degree angle, with your feet together and flat on the floor.
4. Engage your abdominal muscles by pressing your lower back into the floor to protect your spine.
5. Lift your knees off the ground, bringing them toward your chest.
6. At the same time, lift your hips off the floor by curling your tailbone up.
7. Continue to contract your abdominal muscles as you raise your hips, aiming to lift them off the ground.
8. Pause for a moment at the top of the movement, squeezing your abs.
9. Slowly lower your knees and hips back to the starting position, keeping them close to your chest.
10. Repeat the exercise for the desired number of repetitions.

Knees to Chest

1. Lie down on your back on a comfortable surface, such as a yoga mat or the floor.
2. Extend your legs fully along the ground.
3. Take a deep breath in.
4. As you exhale, bend your knees and gently bring them toward your chest.
5. Use your hands to grasp your shins or the backs of your thighs. You can also clasp your hands just below your knees.
6. Gently pull your knees toward your chest while keeping your back flat on the ground.
7. Hold this position for 15-30 seconds while continuing to breathe deeply and evenly.
8. Feel the stretch in your lower back, hips, and glutes. If you have any discomfort, only pull your knees as close to your chest as is comfortable.
9. Slowly release your knees and extend your legs back to the starting position.
10. Repeat this stretch for 2-3 times, gradually increasing the duration of the stretch as you become more comfortable.