7 Exercises That Target Lower Belly Fat (No Gym Required)

7 Exercises That Target Lower Belly Fat Strat Today at Your Home

If you’re struggling with stubborn lower belly fat, you’re not alone. That lower pouch is one of the most common areas where fat tends to stick—and unfortunately, it’s one of the hardest places to tone. While there’s no way to target just one area for fat loss (known as “spot-reduction”), you can build and strengthen the muscles underneath and burn overall body fat with the right mix of exercise and healthy habits.

The good news? You don’t need to hit the gym or buy fancy equipment to get started. You can work on your lower belly fat right at home with some effective, bodyweight exercises. In this article, we’ll go through seven simple but powerful exercises that target your lower abs and help you build a stronger, leaner core and reduce belly fat.

1. Leg Raises

Why it works: This exercise targets your lower abdominal muscles and strengthens your core. It’s especially good if you want to flatten your lower belly.

How to do it:

1. Lie flat on your back on a mat or the floor.
2. Keep your legs straight and your arms by your sides or place your hands under your hips for support.
3. Slowly lift your legs towards the ceiling, keeping them straight.
4. Stop when your legs are at a 90-degree angle, then slowly lower them back down without letting your heels touch the ground.
5. Repeat for 12–15 reps.

Tips:

• Breathe out as you lift your legs, and breathe in as you lower them.
• Keep your lower back pressed to the floor the entire time.

2. Reverse Crunches

Why it works: This variation of crunches puts extra focus on the lower abs, which are often ignored in regular crunches.

How to do it:

1. Lie on your back with your knees bent and feet flat.
2. Raise your legs so your knees are at a 90-degree angle.
3. Using your lower abs, curl your hips off the floor and bring your knees toward your chest.
4. Slowly lower your hips back down.
5. Do 12–15 reps.

Tips:

• Focus on moving your hips, not just your legs.
• Go slowly for better results. Quality over speed!

3. Mountain Climbers

Why it works: A full-body move that gets your heart rate up and strengthens your entire core—especially your lower abs and belly fat.

How to do it:

1. Start in a high plank position (like the top of a push-up).
2. Keep your body in a straight line from head to heels.
3. Bring one knee towards your chest, then quickly switch to the other leg, like you’re running in place.
4. Go fast, but keep control.
5. Continue for 30–60 seconds.

Tips:

• Keep your core tight and avoid letting your hips bounce.
• Start slow if you’re new, and build up your speed.

4. Flutter Kicks

Why it works: It is a great move to work the lower abs while improving endurance.

How to do it:

1. Lie on your back with your hands under your hips.
2. Lift both legs about 4–6 inches off the floor.
3. Keeping your legs straight, kick them up and down quickly, flutteringly.
4. Continue for 30–45 seconds.

Tips:

• Keep your head and shoulders slightly off the ground for a bonus burn.
• Don’t let your feet touch the ground between reps.

5. Scissor Kicks

Why it works: Similar to flutter kicks, but adds a criss-cross movement to challenge the core even more.

How to do it:

1. Lie flat on your back and lift your legs slightly off the ground.
2. Cross one leg over the other, then switch sides.
3. Continue this scissor-like motion for 30–45 seconds.

Tips:

• Focus on controlled movements rather than speed.
• Keep your lower back flat on the floor.

6. Plank Hip Dips

Why it works: This adds some side-to-side motion to the plank, helping to work the obliques and lower belly Fat.

How to do it:

1. Get into a forearm plank (resting on your forearms and toes).
2. Slowly dip your hips to one side, almost touching the floor.
3. Return to the center, then dip to the other side.
4. Keep alternating for 30–60 seconds.

Tips:

• Don’t rush. Move with control.
• Keep your core tight to avoid straining your back.

7. Bicycle Crunches

Why it works: This move targets the upper and lower abs, as well as your side abs (obliques).

How to do it:

1. Lie on your back and lift your legs to a tabletop position.
2. Place your hands behind your head.
3. Lift your shoulders off the mat.
4. Bring your right elbow towards your left knee while straightening your right leg.
5. Switch sides, like you’re pedaling a bike.
6. Keep alternating for 30–45 seconds.

Tips:

• Avoid pulling on your neck.
• Focus on twisting from your core.

Extra Tips for Lower Belly Fat Loss

Doing these exercises will help strengthen and tone your lower belly fat, but for the best results, you need a full approach:

• Be consistent: Aim to do these exercises 3–5 times a week.
• Add cardio: Try walking, jogging, cycling, dancing, or even skipping rope. Cardio helps burn overall body fat.
• Eat clean: Focus on whole foods like fruits, veggies, lean proteins, whole grains, and healthy fats. Avoid sugary drinks and snacks.
• Stay hydrated: Drinking water helps your body function better and keeps bloating down.
• Get enough sleep: Poor sleep can increase stress hormones, which can lead to belly fat storage.
• Watch your posture: Standing and sitting up straight can make your belly appear flatter and also engage your core muscles naturally.

Lower belly fat is a common frustration, but you can tackle it with patience and a good routine. These seven exercises are a great starting point—they’re simple, beginner-friendly, and don’t require any gym or special gear.

Stick with them, pair your workouts with a balanced diet and healthy habits, and you’ll start seeing results over time. Remember, everyone’s body is different—don’t rush, and celebrate your progress along the way!