5 Best Lower Ab Exercises To Shrink Your ‘Belly Pooch’

Struggling with reducing your "belly pooch"? It can be tough, but with the right exercises targeting the lower part of your core, you can tighten and tone that area. From forearm planks to mountain climbers, updating your workout routine is crucial for achieving your fat-loss goals. Here are the top five lower ab exercises to help you lose your belly pooch for good.

Functional core exercises and total-body movements are key to shrinking your lower belly by building core strength, improving posture, and promoting overall fat loss. According to Adam Kemp, an ISSA-certified personal trainer and professional basketball player, exercises that focus on pelvic stability and leg movement engage lower abdominal muscles like the rectus abdominis and transverse abdominis, making them more effective for fat loss and functional strength compared to traditional core workouts like crunches.

To see the best results, Kemp recommends performing the following exercises two to three times a week, along with maintaining a healthy diet and incorporating regular cardio and strength training into your routine.

The Exercises

Forearm Plank

Forearm planks engage the transverse abdominis, stabilize the pelvis and spine, and reduce strain on the lower back.

How To Do It:

1. Assume a plank position with your forearms on the floor, body straight, and core tight.


2. Avoid sagging hips or lifting glutes.


3. Hold for 20 to 60 seconds, completing 3 to 4 sets.

Side Plank

Side planks target the obliques, stabilize the sides of the core, and enhance overall abdominal tone.

How To Do It:

1. Lie on one side with straight legs.


2. Prop yourself up on your forearm and stack your feet.


3. Lift your hips until your body is straight from head to heels.


4. Hold for 20–45 seconds per side, completing 3 sets.

Mountain Climbers

Mountain climbers engage the entire core, burn calories, and activate the lower abdominals.

How To Do It:

1. Begin in a high plank position.


2. Alternate driving one knee toward your chest quickly.


3. Maintain a strong plank position throughout.


4. Perform for 30–60 seconds, 3 sets.

Squats (Bodyweight or Weighted)

Squats engage the core for balance and stability, indirectly strengthening the lower abs.

How To Do It:

1. Stand with feet shoulder-distance apart.


2. Bend knees and press hips back to lower into a squat.


3. Lower until thighs are parallel to the floor.


4. Return to standing position.


5. Complete 3 sets of 12–15 reps.

Lying Leg Raises

Lying leg raises isolate the lower abs, forcing them to work against gravity for strength and tone.

How To Do It:

1. Lie flat on your back with hands under hips.


2. Keep legs straight as you lift them until perpendicular to the ground.


3. Gradually lower legs without touching the floor.


4. Complete 3 sets of 12–15 reps.