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10 Strength Exercises To Get Rid of Your Lower Belly Pooch

The quest for a flat, toned stomach is easier with these 10 strength exercises.
FACT CHECKED BY Alexa Mellardo

The quest for a flat and toned stomach is a common fitness goal among my clients, and one of the most stubborn areas for many people is the lower belly pooch. While spot reduction is not entirely possible, incorporating targeted strength exercises into your routine can help strengthen and tighten the muscles in the lower abdominal region. I'm here to help with 10 of the best strength exercises to get rid of lower belly pooch fat.

Incorporating these exercises into your fitness routine will effectively target and eliminate that stubborn lower belly pooch. Remember, consistency and a holistic approach to fitness, including a well-balanced diet, are essential for achieving lasting results. Pair these exercises with cardiovascular workouts and a healthy lifestyle to enhance overall body composition and reveal a toned, sculpted core.

Keep reading for the 10 best exercises to get rid of lower belly pooch fat. And when you're finished working out, be sure to read 9 Lazy Ways to Lose Weight All Month Long.

Plank: The Core Foundation


The plank is a fundamental exercise that engages multiple muscle groups, including the lower abdominals.

Start in a forearm plank position, ensuring your elbows are directly beneath your shoulders. Keep your body in a straight line from your head to your heels. Hold the plank for 30 seconds to one minute, gradually increasing the duration as you build strength. Repeat for three sets.

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Leg Raises: Targeting the Lower Abs

illustration of leg lifts

Leg raises specifically target the lower abdominal muscles, helping to tone and strengthen this troublesome area.

Lie on your back with your hands under your hips for support. Lift your legs toward the ceiling, keeping them straight. Lower your legs back down without letting them touch the ground. Perform three sets of 15 to 20 reps.

Mountain Climbers: Cardio with Core Benefits

mountain climbers illustration

Mountain climbers not only elevate your heart rate but also engage the lower abdominal muscles, making them an effective dual-purpose exercise.

Start in a plank position with your hands directly under your shoulders. Bring your right knee toward your chest and then quickly switch legs. Continue alternating legs for one to two minutes. Perform three sets.

Bicycle Crunches: Twisting for Definition

woman doing bicycle crunches

Bicycle crunches are an excellent exercise for targeting the obliques and lower abdominal muscles simultaneously.

Lie on your back, and lift your legs off the ground. Bring your right elbow toward your left knee while straightening your right leg. Repeat on the other side in a pedaling motion. Aim for three sets of 20 to 30 reps.

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Russian Twists: Oblique Engagement

Russian twist with medicine ball

Russian twists focus on the oblique muscles, helping to trim the sides and reduce the appearance of a lower-belly pooch.

Sit on the ground with your knees bent, and lean back slightly. Twist your torso to the right, then to the left, holding a weight or medicine ball for added resistance. Complete three sets of 15 to 20 twists on each side.

Reverse Crunches: Bottom-Up Approach

reverse crunches

Reverse crunches target the lower abdominal region by lifting the hips toward the chest.

Lie on your back with your hands by your sides. Lift your legs toward the ceiling, then curl your hips off the ground. Lower your legs back down without touching the floor. Perform three sets of 15 to 20 reps.

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Flutter Kicks: Continuous Movement

flutter kicks

Flutter kicks provide a continuous movement that engages the lower abs, promoting muscle endurance and definition.

Lie on your back with your hands under your hips. Lift your legs a few inches off the ground, and kick them in a fluttering motion. Complete three sets of one to two minutes.

Hollow Body Holds: Total Core Activation

hollow body hold

The hollow body hold engages the entire core, including the lower abdominal muscles, promoting stability and strength.

Lie on your back, and lift your legs and upper body off the ground, forming a "U" shape. Hold the position for 30 seconds to one minute. Repeat for three sets.

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Woodchoppers: Dynamic Oblique Work

dumbbell wood chopper exercise illustration

Woodchoppers are a dynamic exercise that targets the obliques, providing a full range of motion to sculpt and define the waistline.

Use a weight or resistance band, and stand with your feet shoulder-width apart. Chop diagonally from high to low, engaging your core. Perform three sets of 15 to 20 reps on each side.

Single-Leg Bridge: Glute and Lower Ab Activation

single-leg glute bridge hip extension

The single-leg bridge not only targets the glutes but also engages the lower abdominal muscles for a comprehensive workout.

Lie on your back with one knee bent and the other leg straight. Lift your hips toward the ceiling while keeping one leg extended. Perform three sets of 12 to 15 reps on each leg.

Tyler Read, BSc, CPT
Tyler Read is a personal trainer and has been involved in health and fitness for the past 15 years. Read more about Tyler