9 Best Workouts for Lower Belly Fat You Can Do at Home
If you’re struggling with lower belly fat, you’re not alone. Many people find this area particularly challenging to target, but the right workouts for lower belly fat can help you shed those extra pounds and achieve a flatter stomach. The good news is that you don’t need a gym or fancy equipment to do so. With workouts to lose lower belly fat at home, you can make a significant impact right in your living room.
In this article, we’ll cover ab workouts for lower belly fat that not only target your abdominal muscles but also help burn fat quickly. Whether you want to lose lower belly fat fast or work on reducing it over time, these workouts for lower belly fat loss are designed to get results.
1. Mountain Climbers – A Full Body Burner for Lower Belly Fat
Mountain climbers are one of the most effective workouts for lower belly fat loss because they combine cardio with ab engagement. This move works your entire body, including the lower belly, while increasing your heart rate to burn fat fast.
- How to Do It:
- Start in a plank position, with your hands directly under your shoulders and legs extended behind you.
- Drive your right knee toward your chest, then switch legs quickly as if running in place.
- Keep your core tight and focus on driving the knees in quickly for 30-60 seconds.
- Benefits: This exercise not only targets your lower belly but also improves your cardiovascular endurance and boosts metabolism for fast fat burning.
| Pros | Cons |
|---|---|
| Full body workout | May be challenging for beginners |
| Engages core and legs | Can be tough on wrists if not done correctly |
2. Leg Raises – Targeting the Lower Abs
When it comes to workouts to get rid of lower belly fat fast, leg raises are a top contender. They specifically target the lower abs, the area where stubborn fat tends to accumulate.
- How to Do It:
- Lie flat on your back with your legs extended and arms at your sides.
- Slowly raise your legs towards the ceiling, keeping them straight.
- Lower them back down slowly, making sure not to touch the floor. Repeat for 15-20 reps.
- Benefits: Leg raises directly target the lower belly fat and improve core strength. Performing them in a controlled manner ensures better activation of the lower abdominal muscles.
| Pros | Cons |
|---|---|
| Focuses on lower abs | Can strain the lower back if done incorrectly |
| No equipment required | Requires good core strength for full range of motion |
3. Plank with Hip Dips – Strengthens Core and Burns Fat
A plank with hip dips is an advanced variation of the standard plank. This move engages the lower belly by adding a rotational movement that targets the obliques and core.
- How to Do It:
- Start in a plank position with your forearms on the floor.
- Rotate your hips to the right, tapping the ground with your hip.
- Return to the center and repeat on the left side.
- Perform for 30-45 seconds.
- Benefits: This exercise engages multiple muscle groups, including the lower abs, obliques, and shoulders, while helping to burn fat throughout the body.
| Pros | Cons |
|---|---|
| Combines strength and stability | Requires strong shoulders and core |
| Effective for reducing belly fat | May be hard for beginners to hold for long periods |
4. Bicycle Crunches – Burn Fat While Targeting the Abs
If you’re looking for workouts to lose lower belly fat fast, bicycle crunches are an excellent option. This move activates both the upper and lower abdominals, including the lower belly fat.
- How to Do It:
- Lie flat on your back with your hands behind your head and knees bent.
- Bring your right elbow to your left knee while straightening your right leg out.
- Switch sides, bringing your left elbow to your right knee.
- Continue alternating sides for 30-60 seconds.
- Benefits: Bicycle crunches are highly effective for reducing lower belly fat because they engage the entire core, including the hard-to-reach lower abs.
| Pros | Cons |
|---|---|
| Engages upper and lower abs | Can cause neck strain if not done properly |
| Increases fat-burning intensity | Requires coordination and control |
5. Russian Twists – Toning the Core and Burning Fat
For those looking for workouts to get rid of lower belly fat fast, Russian twists are a fantastic option. This exercise works your obliques and helps burn fat from the waist down.
- How to Do It:
- Sit on the floor with your knees bent and feet slightly elevated.
- Lean back slightly and clasp your hands together.
- Twist your torso to the right, then to the left, while keeping your core engaged.
- Perform for 30-45 seconds.
- Benefits: Russian twists are excellent for improving oblique strength and reducing waist circumference, which can help reduce overall lower belly fat.
| Pros | Cons |
|---|---|
| Targets love handles | Can strain the lower back if form is poor |
| Can be done without equipment | Requires balance and coordination |
6. Flutter Kicks – Quick Fat Burning for Lower Belly
Flutter kicks are great workouts for lower belly fat loss because they target the lower abdominal area while also helping to improve endurance.
- How to Do It:
- Lie on your back with your legs extended and hands under your hips.
- Lift your legs slightly off the ground, then alternate kicking them up and down in a fluttering motion.
- Keep your core engaged and perform for 30-60 seconds.
- Benefits: Flutter kicks are excellent for toning the lower abs and improving stamina, which makes them one of the best workouts to lose lower belly fat fast.
| Pros | Cons |
|---|---|
| Simple and effective | Can cause back strain without proper form |
| Requires no equipment | Can be tough on the lower back if legs are lowered too far |
7. Reverse Crunches – Target the Lower Abs Directly
Reverse crunches are one of the most effective ab workouts for lower belly fat because they isolate the lower abdominal muscles without requiring equipment.
- How to Do It:
- Lie flat on your back with your arms by your sides.
- Bring your knees toward your chest, and then slowly lift your hips off the floor, curling your pelvis upward.
- Lower your legs back down and repeat for 15-20 reps.
- Benefits: Reverse crunches are ideal for engaging the lower abs and improving core stability, helping to burn fat from the lower belly.
| Pros | Cons |
|---|---|
| Focuses on lower abs | Requires control to avoid using momentum |
| Can be done on any surface | May not be suitable for those with back issues |
8. High Knees – A Cardio Exercise to Burn Fat Fast
High knees are an excellent way to increase your heart rate and burn fat quickly, making them one of the best workouts to lose a big lower belly fat fast.
- How to Do It:
- Stand tall with your feet hip-width apart.
- Alternate bringing your knees up toward your chest as fast as possible.
- Pump your arms for added intensity.
- Perform for 30-60 seconds.
- Benefits: High knees increase calorie burn and help target the lower belly fat, especially when combined with other core exercises.
| Pros | Cons |
|---|---|
| Cardio and fat-burning | Can be high-impact on joints |
| No equipment required | Requires space for movement |
9. Side Plank with Leg Lift – Target the Obliques and Lower Abs
The side plank with leg lift is a challenging move that targets your obliques and lower abs, making it a great workout to reduce lower belly fat.
- How to Do It:
- Lie on your side with your legs stacked and your elbow directly under your shoulder.
- Lift your hips off the ground into a side plank.
- Lift your top leg towards the ceiling, then lower it back down.
- Perform for 30 seconds per side.
- Benefits: This move targets the obliques and lower belly, improving core strength while also helping to burn fat.
| Pros | Cons |
|---|---|
| Engages multiple muscle groups | Can be challenging for beginners |
| Builds oblique strength | Requires balance and coordination |
Incorporating These Workouts for Maximum Results
To see significant changes in your lower belly fat, it’s important to combine these exercises with proper nutrition and consistency. Workouts to lose lower belly fat fast require dedication, but with the right combination of cardio, strength training, and core exercises, you can begin to see results in a short time.
Focus on performing these exercises at least 3-4 times a week, varying the intensity to keep challenging your body. If you want to lose lower belly fat in a week, consider combining these workouts with a caloric deficit and proper hydration.
By consistently engaging in these ab workouts for lower belly fat, you’ll be well on your way to a flatter stomach and improved core strength, all from the comfort of your home.