Lower Belly Workout for Women: What Really Works
The 10-minute lower core routine
| Exercise | Sets x reps |
|---|---|
| Reverse crunch | 3 x 12 |
| Dead bug | 3 x 8 each side |
| Heel taps (lying) | 3 x 10 each side |
| Hollow hold (knees bent if needed) | 3 x 20 sec |
| Plank with posterior tilt | 3 x 25 sec |
What shrinks belly fat
- A small calorie deficit you can hold for months.
- 100+ grams of protein a day to keep muscle while losing fat.
- Strength training 3 times a week.
- 8,000+ steps a day.
- 7 to 9 hours of sleep. Short sleep raises hunger hormones.
Bloating or belly fat?
If your belly is flatter in the morning and bigger by night, much of it is bloating, not fat. Common causes include fizzy drinks, eating fast, some high-FODMAP foods and your cycle. Belly fat stays about the same all day.
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Questions women ask
Why won't my lower belly pooch go away?
The lower belly is often one of the last places women lose fat, and weak deep core muscles or post-pregnancy changes can push it forward. Keep losing fat overall and train your deep core. If you've had a baby, ask about diastasis recti.
How many times a week should I do ab workouts?
2 to 4 short core sessions a week is plenty. Your core also works hard during squats, deadlifts and carries.
Do hormones cause belly fat?
Changes around menopause can shift where fat is stored toward the belly. Strength training, protein and sleep still work, you may just need more consistency.
Keep reading
7-Day Meal Plan for Women to Lose Weight
About 1,500 to 1,700 calories · 100+ g protein a day
Menopause Workout Plan
Perimenopause and beyond · 4 days a week
Full-Body Home Workout for Women, No Equipment
25 minutes · living-room friendly · beginner to advanced
Education only, not medical advice. Check with your doctor before starting new exercise or nutrition plans, especially if you're pregnant, postpartum or have a health condition.
