7 Lower-Belly Exercises Trainers Swear By To Tighten & Sculpt
Sculpting your lower belly requires more than just sit-ups. To achieve a true V-taper appearance in your lower abs, six-pack, and upper hips, you need core exercises that specifically work this area as well as all the muscles in your outer core. Additionally, you will need to burn some excess body fat for the best ab-revealing results. I have seven of the best lower-belly exercises to tighten and sculpt.
The combination of core exercises and a healthy diet for fat burning is the tried-and-true method for getting a shredded six-pack and tight, sculpted lower belly. I also recommend adding some extra cardio or HIIT training as well to really blast the fat off your body as rapidly as possible.
The following exercises are my favorite lower-body core exercises to sculpt your lower belly area. They assist in both physical appearance and spinal health and stability. Perform each exercise for 15 repetitions, rest for 30 seconds, and then move to the next exercise. Aim to complete this circuit at least three times per week as part of your diet and exercise routine.
Ready to get started? Keep reading for the seven best lower-belly exercises to tighten and sculpt. And when you're done, don't miss out on the 6 Best Daily Exercises for Women Over 50 to Sculpt a Lean Waistline.
First on this list of lower-belly exercises is the leg raise. This movement is fantastic for targeting the lower rectus abdominis muscles, which is often hard to engage in other core exercises. In particular, leg raises work the lower part of the rectus abdominis and hip flexors.
To perform a leg raise, lie flat on your back with your arms at your sides and your palms facing down. Keeping your legs straight, lift them up toward the ceiling until they're perpendicular to the ground. Slowly lower them back down without letting your heels touch the ground. Raise them back up to the starting position. Repeat for the target repetitions.
Planks are an excellent isometric exercise that strengthens the entire core, providing stability and a strong foundation for other movements. Planks fire up your rectus abdominis, obliques, transversus abdominis, and erector spinae.
To perform a plank, begin in a pushup position but with your weight on your forearms instead of your hands. Ensure your elbows are under your shoulders, and your body forms a straight line from your head to your heels. Engage your core, pulling your belly button inward. Hold this position. Repeat for the target time.
Russian twists effectively engage the obliques, aiding in toning the sides of your lower abdomen. This exercise works the obliques and rectus abdominis.
To perform a Russian twist, sit on the ground with your knees bent, and lean back slightly. Clasp your hands in front of you or hold a weight for added resistance. Twist your torso to the left, aiming to bring your hands beside your hip. Return to the center, and twist to the right side. Repeat for the target repetitions.
A dynamic exercise that combines cardiovascular training with core engagement, improving stamina and strength simultaneously. Mountain climbers work your rectus abdominis, obliques, and hip flexors.
To perform mountain climbers, begin in a pushup plank position. Engage your core, pulling your right knee toward your chest without letting your foot touch the ground. Return your right foot to its initial position. Now, do the same with your left knee. Repeat for the target repetitions.
Flutter kicks help isolate the lower abdominals, ensuring they are worked directly and efficiently. Flutter kicks work the lower rectus abdominis and hip flexors.
To perform flutter kicks, lie on your back, placing your hands under your glutes. Lift both legs up, keeping them a few inches off the ground. While one leg remains lifted, lower the other leg slightly. Alternate the up and down movement between your legs, mimicking a fluttering motion. Repeat for the target repetitions.
V-ups are a challenging exercise that engages both the upper and lower regions of the rectus abdominis simultaneously, offering an efficient way to work the entire frontal abdominal region.
This exercise works the rectus abdominis from top to bottom. To perform V-ups, start by lying flat on your back with your arms stretched overhead and legs extended. Engage your core and, in one swift motion, lift both your arms and legs, attempting to touch your toes with your fingertips. Ensure your body forms a "V" shape at the top of the movement, balancing on your sit bones. Slowly lower your arms and legs back to the starting position without letting them touch the ground. Repeat for the target repetitions.
Last up on this list of lower-belly exercises is the reverse crunch. Reverse crunches place the emphasis on the lower portion of the abs, ensuring direct engagement and toning. This exercise works the lower rectus abdominis.
To perform reverse crunches, lie on your back, placing your hands beside you or under your hips for support. Lift your legs in the air with your knees slightly bent. Contract your lower abs, pulling your knees toward your chest while lifting your hips slightly off the ground. Slowly lower your legs and hips back to the starting position. Repeat for the target repetitions.