Let’s be honest—lower abs are where stubborn belly fat loves to hang out. You know the spot I’m talking about. That little pooch that peeks over your jeans or makes you think twice before putting on that swimsuit.
Here’s the thing though: crunches alone won’t flatten your lower belly. You need moves that actually wake up those deep lower ab muscles, burn calories, and tighten the entire core. The best part? You don’t need fancy machines or a gym membership—just a mat, a bit of floor space, and some commitment for the next month.
Ready to tackle that lower belly and feel proud when you hit the beach? These 5 lower abs exercises will help you get there if you stay consistent. Let’s break them down.
Why The Lower Abs Are So Stubborn
The lower abs can feel impossible to train because they’re usually covered by a layer of extra fat. No shame here—most people carry more fat in the lower belly than anywhere else. Genetics, stress, bad posture, and poor diet all love to store fluff there.
The good news? You can tighten the muscles underneath and shed that extra layer with a mix of smart exercises and better eating habits. That’s the real secret behind a flat, toned lower stomach.
1. Reverse Crunches
Regular crunches mostly hit the upper abs. Reverse crunches flip the script and target the lower abs like nothing else.
How to do them right:
- Lie on your back, arms by your sides for support.
- Bend your knees and lift your feet so your thighs are perpendicular to the floor.
- Brace your core tight. Exhale and use your abs to curl your knees toward your chest.
- Lift your hips slightly off the floor at the top—small lift, big squeeze.
- Slowly lower your hips and legs back to start.
Start with 3 sets of 12 to 15 slow, controlled reps. The key is not to swing your legs—let your abs do the work.
2. Leg Raises
Another classic that torches the lower belly when you do it properly. The secret here is to move slow and keep your lower back pressed into the floor.
How to do them:
- Lie flat on your back, legs straight, hands under your glutes for support.
- Press your lower back into the floor—no arching.
- Lift your legs slowly toward the ceiling.
- Lower them back down with control. Stop just before your heels touch the floor.
Do 3 sets of 10 to 12 reps. If it’s too hard at first, bend your knees slightly.
3. Flutter Kicks
If you want that deep burn, flutter kicks are your friend. They wake up your entire lower core and add a bonus hit for your hip flexors too.
How to do them:
- Lie on your back, hands under your butt.
- Lift your shoulders slightly off the floor if you want extra core engagement.
- Lift both legs a few inches off the floor.
- Kick your legs up and down in small, quick motions.
Try to flutter for 30 to 45 seconds. Rest, then repeat for 3 rounds. Remember—small kicks, tight core, no swinging.
4. Mountain Climbers
This move hits your abs and gives you some bonus cardio, which helps burn fat all over (including that lower belly).
How to do them:
- Start in a high plank position—shoulders over wrists, core tight.
- Drive one knee toward your chest, then switch legs quickly like you’re running in place.
- Keep your hips low—don’t let your butt stick up.
Go for 30 to 45 seconds, rest, repeat for 3 rounds. Pick a pace that challenges you without losing form.
5. Hollow Body Hold
It doesn’t look fancy, but the hollow hold might be the king of lower abs exercises. It lights up your entire core and teaches you how to brace properly—which makes every other ab move more effective.
How to do it:
- Lie on your back, arms overhead, legs straight.
- Press your lower back firmly into the floor.
- Lift your shoulders and legs off the ground a few inches.
- Keep your arms by your ears if you can.
- Hold this position, squeezing your belly button down toward your spine.
Start with 20 seconds. If you can, build up to 30 to 45 seconds over time. Repeat for 2 to 3 rounds.
How To Put It All Together
You don’t need to spend an hour doing abs every day. Try this routine 3 to 4 times a week for the next month:
- Reverse Crunches — 15 reps
- Leg Raises — 12 reps
- Flutter Kicks — 30 seconds
- Mountain Climbers — 30 seconds
- Hollow Body Hold — 20 to 30 seconds
Rest for 30 to 45 seconds between moves. Repeat for 3 rounds.
A Few Lower Abs Hacks You Should Know
- Always engage your core. Think about pulling your belly button toward your spine. This protects your back and makes your abs work harder.
- Don’t rush the reps. Fast, sloppy movements use momentum instead of muscle. Slow and steady wins every time.
- Eat smart. Abs are made in the kitchen. Cut down on sugar, drink water, and eat plenty of lean protein and veggies. No extreme dieting—just balance.
- Stay consistent. A few random ab workouts won’t get you a beach body. Stick to this plan for at least a month and you’ll see real change.
Final Thoughts
It’s easy to look at fitness influencers and feel like flat lower abs are impossible. But you don’t need magic. You just need a plan, some patience, and a commitment to show up for yourself.
These five moves work. Pair them with smart eating and a bit of full-body movement like walking or light cardio, and that stubborn lower belly will start to tighten up.
So roll out your mat, do those first reverse crunches, and picture yourself rocking that beach outfit with confidence next month. One rep at a time—you’ve got this.
