The 10 Best Low Belly Workouts

Strengthen your core with this 10-minute abdominal routine.

Tone and enhance your lower abdominals with this simple, but effective workout. Not only can these exercises help to flatten your stomach, but they can also help to firm the muscles that contribute to overall health, posture and balance.

You can practice these weight-free movements anywhere — at home, the gym and even outdoors after a run.

Grab an exercise mat, and you’re ready to get started.

THE WORKOUT

  • 3 Cycles, 12 Reps Per Exercise
    Note: For the Isometric Heel Raise, hold each cycle for 30 seconds

1.REVERSE HIP RAISE
Lie on your back with palms facing down. Bend your knees to a 90-degree angle. Raise your hips off the floor and crunch them toward your chest. Slowly lower your legs until your heels nearly touch the floor.

Tip: Keep your range of motion small to focus the work on your low core. Avoid swinging your hips.

Reverse-Hip-Raise

2. DOUBLE CRUNCH
Lie on your back. Lift your legs straight to the ceiling and flex your feet. Raise your arms, then engage your abs to lift both shoulders and your pelvis off the ground. Reach your fingers toward your toes. Slowly lower back to the starting position.

Tip: It’s ok if you can’t quite reach your toes. It’s more important to keep the movements small and controlled.

Double-Crunch-Ups

3. SCISSOR LIFTS

Lie on your back. Extend your arms so they’re against the sides of your body. Press your palms into the floor and lift both legs straight up toward the ceiling. Keeping the core pulled down and in, slowly lower your right leg down until it hovers a few inches about the ground. Slowly switch and repeat.
Tip: If you need more support for your lower back, make a diamond shape with your hands and place them under your hip

Scissor Lifts

4. FLUTTER KICKS

Lie on your back. Press down through your arms and pull in your belly button. Raise your legs off the ground a few inches and alternate up-and-down kicks.

Tip: Place your hands under your hips in a diamond shape for more support. If it feels OK on your neck, you can look up at your feet.

Flutter-Kicks

5. SCISSOR KICKS

Lie on your back. Press down through your arms and pull in your belly button. Raise your legs off the ground a few inches and cross one ankle over the other, alternating sides.

Tip: Place your hands under your hips in a diamond shape for more support. If it feels OK on your neck, you can look up at your feet.

Scissor-Kicks

6. V-UPs

Lie on your back and extend your arms above your head. Lift your legs and upper body into “V” position and slowly lower your body back to the starting position.

Tip: To modify, lower your legs and arms halfway, rather than all the way to the floor.

V-Ups

7. Boat Crunches

Lie on your back then lift your feet and bend your knees to a 90-degree angle. Squeeze your knees together. Keep your spine long and straighten your legs as much as you can without rounding your back.

Tip: If this is too challenging, modify by keeping your knees bent — you’ll still be working your core.

Boat Crunches

8. Traditional Mountain Climbers

From plank position, lift your right foot off the floor, and pull your knee as close to your chest as you can. Return to the starting position, and repeat with your left leg.

Tip: Do your best to keep your core engaged. This will keep you from dipping into your low back.

Mountain-Climbers

9. Cross-body Mountain Climbers

From plank position, lift your right foot off the floor and pull your knee to the opposite triceps, alternating to each side.

Tip: Do your best to keep your core engaged. This will keep you from dipping into your low back.

Cross-body Mountain Climbers

10. ISOMETRIC HEEL LIFTS

Lie on your back with feet flat. Pull your low belly down and in, then lift your heels no more than two inches off the floor. Hold.

Tip: Keep your feet as close to the floor as you can — you’ll feel the low belly engage. Lift your feet too high, and the workout becomes ineffective.

sometric-Heel-Lifts