15-Minute Workout To Get Rid Of Lower Belly Pooch

Fitness: Workouts

By: // May 16, 2017

Muffin top. Belly pooch. There are plenty of ways to describe extra belly fat, but all of them have less-than-desireable monikers.

Whether you’ve struggled to lose belly fat after having kids, have recently hit menopause and found maintaining a flat stomach more difficult than it used to be, or life (and cupcakes) have simply gotten in the way, most of us have dealt with carrying extra weight around our middle before.

If you want to get rid of lower belly pooch for good, though, it’s not enough to try a few sit-ups and call it a day.


Getting rid of belly fat and sculpting the muscles underneath requires both changing your diet and ramping up your workouts.


Luckily, we’ve got an intense 15-minute workout filled with moves to help you define the most important (and overlooked) muscles in your core, including the transverse abdominus and obliques.

Combined with our healthy eating and lifestyle tips, you’ll get rid of lower belly pooch for good.

Use the links below to quickly navigate this guide:

Why You Can’t Spot-Reduce Belly Fat

Overweight woman holding belly fat in her hands

Before we get into the workout, we have to burst your bubble with some hard truth: you can’t spot reduce belly fat.

In fact, you can’t spot reduce any area of fat on your body. You can, however, spot tone.

Here’s what we mean: if you have excess belly fat (that dreaded “lower belly pooch”) it can be exacerbated by stress and sleep, but it’s mostly an issue of….well…fat.

If you want to lose fat, you have to lose it all over. That’s where the dietary and lifestyle tips that we have for you will come in—sit tight.

Related: Can Stress Cause Belly Fat?

You can, however, tone specific areas of your body by using specific exercises.

Squats will tone your legs, thighs, and buns. Push-ups will tone your shoulders, back, and arms. And yes, crunches will work one muscle in your core—the rectus abdominus—but to get rid of belly pooch you first have to shed the fat that’s covering up your muscles.

The rectus abdominus muscle is that straight-down-the-middle muscle that, if strengthened enough, is where your “six pack” shows up.

It is important to work the rectus abdominus with moves like crunches, but getting a more toned tummy includes both working other muscles and using cardio and a healthy diet to lose the weight that’s covering up your muscles.

4 Steps To Get Rid Of Lower Belly Pooch

Like we said earlier, doing a few sit-ups alone is not going to get rid of your belly pooch.

Here’s what will: make sure you’re doing these things FIRST and then get ready to incorporate our awesome 15-minute workout at the end of this article to seal the deal on flat abs and say sayonara to belly pooch.

1. Get 150 minutes of heart-pumping cardio per week

These are the CDC guidelines for healthy, active adults.

Cardio can include anything from jogging, jumping rope, cycling, or a spin class.

Without cardio each week, the strength training exercises may tone your abs, but you’ll have excess fat covering them up.

2. Fit in HIIT 1-2 times per week

High Intensity Interval Training (HIIT) is crucial to anyone looking to burn fat.

HIIT helps burn fat and torch more calories in a shorter amount of time than other workouts.

Consider HIIT your intense workouts, while your cardio workouts are more steady-state. You need a mix of both!

3. Eat clean and lean

It’s true, you can’t work off a bad diet.

Make sure your diet includes plenty of protein, veggies, and healthy fats.

Not sure what eating clean looks like in the real world? Download my Clean Eating Program to learn the right balance of healthy carbs, fats, and protein to eat for optimal health and weight management, plus a two-week meal plan and grocery lists to get you prepped with the basics.

4. Minimize stress levels

High cortisol (the stress hormone) levels have actually been linked to belly fat retention.

Manage stress through meditation, yoga, and self-care and see if you notice a difference.

Although it’s not necessarily the first step in addressing belly fat, for some people chronic stress can definitely cause them to hold on to more visceral fat.

And….drumroll please! The next step is to perform our 15-minute workout to get rid of lower belly pooch 2-3 times per week! Here’s what you’ve been waiting for!

15-Minute Workout To Get Rid Of Lower Belly Pooch

Now that you’ve learned the diet and lifestyle changes needed to get rid of lower belly pooch, here is the 15-minute workout that completes the picture.

This workout will tone and sculpt all the muscles in your core, including your transverse abdominus, rectus abdominus, and oblique muscles.

(Your transverse abdominus is considered your “low abs” and is especially crucial for toning the lower stomach!)

Do this workout first thing when you get up, while the kids are eating breakfast, or at the gym on your lunch break—whenever you have time to squeeze it in.

Perform each of these moves for 1 minute. Take a 1-minute rest afterwards—then start from the beginning and do another 1 minute for each move.

Oblique Burners

Use oblique burners to get rid of your muffin top.

1) Stand with feet a little wider than hip distance apart, knees bent, and hands held behind the back of your head.

2) Bend to the right, reaching right hand toward floor behind your leg. Keep spine long.

3) Return to center and repeat on the left side.

Froggy Crunches

Do froggy crunches to target the rectus abdominus, one of several different core muscles.

1) Start lying on mat with fingers at the base of your head and elbows pointed out. Bring the soles of your feet together, knees pointed outward.

2) Tilt your chin slightly forward and squeeze abdominals to lift chest upward. Keep arms and neck relaxed. Slowly lower down and repeat.

Side Plank Lift and Lower

Use moves like the side plank lift and lower to get flat abs.

1) Start by laying on your right side with forearm below shoulder, body lifted and legs long and feet stacked. Keep body straight, abs tight and place left hand on hip.

2) Dip your hips down towards the mat and lift back up, using your obliques and core muscles.

Sweeping Scissors

Use this exercise to get flat abs.

1) Start lying on the mat with arms over your head and legs long.

2) Sweep arms out to sides and bring head, neck, and shoulders off the mat reaching arms long and lift one leg up and in towards the chest.  Reaching arms forward on the sides of the leg. Roll back to mat lowering the leg, and repeat on the other side.

Ab Reverse Curl

Try ab reverse curls for a flatter stomach.

1) Lie on mat and extend your legs straight up towards the ceiling.

2) As you exhale, tighten your low belly to push your feet straight into the air. Hips will lift slightly off the mat.

3) Return you hips and lower back to the mat with control. Use your abdominals vs. momentum to create the movement and avoid rolling onto the neck

In In Out Out Plank

Try this move to sculpt a leaner core.

1) Begin in a forearm plank position with your body in a straight line and abdominals contracted.

2) Step your left foot out to the left; step your right foot out to the center.

3) Step your left foot back to center; step your right foot back to center.

Bird Dog Crunch

Learn how to do a bird dog crunch for flat abs.

1) Kneel on the mat on all fours. Reach one arm long, draw in the abs, and extend the opposite leg long behind you.

2) Bring the elbow and knee in towards your center as you round your back remember to draw in your abs. repeat on other side.

READ THIS NEXT: 9 Oblique Exercises To Tone Your Abs

Printed from GetHealthyU.com


on November 10, 2018 at 7:52 AM Reply

Hello Chris, At 31 I was fit and healthy. Then I suddenly and uncontrollably gained weight. 60 lbs in 8 months! Turns out I had ovarian cancer. I had surgery where they removed 15lbs of cancerous yuckinous from my lower abdominal area. Afterwards I was put on a year of hormonal steroids to induce medical menopause and make me eat more to regain lost nutrients. In the year since all of this, I've lost 15lbs but am finding it very hard to lose the rather large pooch in the surgical area. I'd like to get back to my pre-cancer weight but am worried it will never happen. I try to eat healthy and get cardio in. My weight gain is not because of lack of exercise or an unhealthy diet, my body just attacked itself. Is there anything special I should be doing?

    on November 15, 2018 at 12:01 PM Reply

    Hi Elizabeth! Wow, I am thankful they found your cancer and were able to remove it. It sounds like you are doing the right things with eating well and exercising. Beyond that, I would talk to your doctor about your specific situation - the most important thing is that you are healthy and cancer-free!

on October 18, 2018 at 5:25 AM Reply

Hi, I'm 17 and I've been trying to lose the lower belly pooch for a while now. I exercise and I try to eat healthy but people keep telling me that I'm already skinny so what's the use and healthy food is expensive. My upper abdomen looks like it's getting toned and so does the lower one but there is still a layer of fat over it that bulges when I sit down. What should I do?

    on October 19, 2018 at 9:26 AM Reply

    Hi Tido - it’s very common for most of us to have an layer of fat on our stomachs - especially when we sit down! Even toned, strong abs will often develop a bit of a roll upon sitting. I wouldn't worry about it!! It sounds like you're being healthy with eating, etc. and you're being told you're already thin. I'd love to encourage you to just focus on being healthy and loving your body the way you are!

on October 4, 2018 at 2:43 AM Reply

Thanks for sharing such an important information with us. It really helps me to get rid of not only my fat but also my demotivated thought towards health. Once again I thank you for your help and support for all of us.

on August 19, 2018 at 4:43 PM Reply

hi! my name is summer and I had a question about the diet part. I understand that having a good, healthy diet is a VITAL part of exercise and losing weight. However, I can't afford to eat healthy Because of my income (I'm sure you may understand the price difference between a burger and fries v.s. the ingredients of a salad). I am 18 years old and I weigh about 90lbs. that's small I know, but I have a small pouch of fat on my lower belly which really the only thing I am concerned about getting rid of. I just want a bit of a flatter stomach and I was wondering if this workout could still work for accomplishing that even if I don't have a healthy diet? if not are they're any tips I could use for being able to accomplish that? it would be much appreciated!

    on August 27, 2018 at 1:32 PM Reply

    Hi Summer - well, we always recommend eating a healthy diet - not just for weight management but for your long term health. Working out is also of course key to weight management and healthy living, but we really encourage both in tandem for best results. You might be interested in this article about how you can eat healthy while still on a budget: https://gethealthyu.com/eat-healthy-and-dont-break-the-bank/. Thanks!

on August 16, 2018 at 7:38 AM Reply

I'm 13 and lately I've gained a lot of weight and about 2 inches on my waist. I have been doing the workout and eating healthily for quite a long time, but I just keep gaining more weight. Although I'm nearly underweight for my height the constant weight gain makes me feel bad about myself, especially since many workouts I've searched up online doesn't seem to work. What should I do?

    on August 27, 2018 at 1:28 PM Reply

    Hi there - well if you're underweight to begin with, I would not worry about weight gain! In fact, you may need it! But the most important thing is to focus on health instead of weight - staying active and eating well. I encourage you to talk to a doctor or adult if you have concerns and questions!

on August 4, 2018 at 3:16 PM Reply

Hi Chris, I’m 43 and I’ve managed to lose 37 pounds just by 150 mins/week high intensity elliptical workouts and cutting calories, but I seem to be at a standstill.Any advice ?.Im a single working parent, so time is not always abundant :)

    on August 6, 2018 at 1:33 PM Reply

    Hi Krystal - first of all, congratulations! That's amazing. Sometimes what can happen is if you're doing the same workout continually, your body can stall on progress. It can be good to switch up what kind of workouts you're doing if you've stopped noticing changes. Good luck!

on July 27, 2018 at 9:34 PM Reply

Hi, I am 15 and I eat very healthily and I try to excerisize every day. I am drinking apple cider vinegar and all! Everything but my stomach and arms look great! What could i possibly be doing wrong & what else should i do? i’m desperate.

    on July 31, 2018 at 2:32 PM Reply

    Hi Karson - it really sounds like you're doing everything right - eating well and staying active is most important for your health! Usually we're our own worst critics as well when it comes to body image. Just keep focusing on your health and if you're still not happy, I'd encourage you to speak with a trusted adult, doctor or health professional.

on July 8, 2018 at 4:14 AM Reply

Hi, I’m 14 and I do sport everyday and I eat healthily... I’m toned everywhere apart from my belly and I don’t know how I can tone the bottom bit? I can feel muscle but there’s a layer of fat over that... how can I change this? If I do this workout Avery day how long do u think it will take? Thankyou so much, Ilona

    on July 9, 2018 at 10:25 AM Reply

    Hi Ilona - first of all, it's very common as women to have an layer of fat on our stomachs and it can be hard to get rid of. And you're very young still so I wouldn't worry about it too much - most of us deal with it! However, with clean eating and working out, it can reduce this -unfortunately I can't tell you without knowing anything about you how long it might take as it depends on a number of factors including eating habits. But focus on being healthy, love yourself how you are and good luck!

on June 25, 2018 at 5:18 PM Reply

I am pretty young and my doctors say my weight is good for my hight and age. But I sill have a small little role at the end of my stomach. How long do you think it will take it to go away?

    on June 27, 2018 at 9:23 AM Reply

    Hi Alexandra - I'm sorry I can't give you a clear answer since it's really depends on your diet, your workout schedule and your body type. However, since you're weight is normal - that's a great thing! Just keep focusing on maintaining a healthy lifestyle and give yourself some grace as well! Most of us have a little extra something on our stomach that we wish would go away!

on April 1, 2018 at 11:24 PM Reply

How long will it take to reduce this lower belly fat? 3 weeks? One month?? Really desperate for a precise answer.

    on April 3, 2018 at 1:08 PM Reply

    Hi Mars - unfortunately it completely depends on the person, the weight needed to lose, the diet beforehand and how you go about doing it. I'm sorry I can't give you a clear answer but it's because it's dependent on so many factors! If you eat well and perform exercises that both reduce belly fat and increase muscle, over time, you will notice a change, but it's not always a fast process.

(This will help us personalize your experience so that you can get the best advice possible from us!)

Send this to a friend