15-Minute Workout To Get Rid Of Lower Belly Pooch

Fitness: Workouts

By: // August 6, 2019

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 June 2, 2019 at 10:12 PM Reply

I'm wondering what the approximate calories burned would be for this workout so I can log it in my calorie counter app

    on June 3, 2019 at 4:38 PM Reply

    Hi Kaela - This is a great question! Please keep in mind that everyones calorie burn is going to be different depending on their stats. Your age, height, weight, intensity of working out, level of activity, are all going to be factors that come into play for calorie burn. So for example, an abdominal workout done by a woman who weighs 140 lbs may burn around 70 calories in 15 minutes. However, a man who weighs 200 lbs who completes the same 15 minute ab workout may burn close to 100 calories. For the average female doing a 15 minute ab routine, I would say they could approximately burn somewhere between 40-50 calories. I hope this helps! =

on May 31, 2019 at 6:43 PM Reply

Hello! Thank you for the post! Lately, I have noticed that I have a lot of lower body fat. I think it might have came from stress (last few semesters of school and finals). I also have noticed that my body has been changing (growing hips, etc) and it seems like I’m at a point of my life where I have to watch what I eat. My question is, do you have any food recommendations that would be within a student budget (something fast since I work and go to school)? Lastly are there a few other workout tips that you could give me so I can stay on top of my lower stomach? Thank you so much!

    on June 3, 2019 at 4:57 PM Reply

    Hi Sandra - All wonderful questions so hopefully I can give you some answers that you find helpful for you :) Stress will definitely play a factor in how your body is changing. As finals and school are very stressful my advice would be to try and find ways to relieve some stress as much as you can. For instance, taking workout breaks, a quick 15 minute walk around the park, meditation, or even journaling are all great options. But remember, do something that you enjoy! With that being said, I am going to also include some other blogs with healthy snack and food options that are some of my favorite:https://gethealthyu.com/healthy-and-portable-snacks-for-weight-loss/https://gethealthyu.com/55-healthy-easy-snacks/When it comes to workout tips for the stomach - don't be afraid to pick up some weights and do some strength training. A lot of people believe that the best way to work the stomach is by doing crunches. But in reality moves such as squat curl press, lunges, standing and holding a bicep curl all work the core as well. Here are some workouts I would try doing and make sure you are squeezing and engaging the core muscles!https://gethealthyu.com/30-minute-anywhere-bodyweight-workout/https://gethealthyu.com/the-busy-woman-strength-workout/Hope this helps!

on May 13, 2019 at 3:02 PM Reply

Hi, I recently had a baby eleven months ago I have lost a lot of weight but have a pooch of a belly, I’m currently hitting the gym five days a week three days cardio and two weights however I’m struggling with the lower belly all together it doesn’t look like it’s decreasing, my waist is slowly and I am seeing improvements there but I was wondering where I may be going wrong, I clean eat and have the occasional treat at the end of the month.

    on June 3, 2019 at 8:55 PM Reply

    Hi Chrissy -It sounds like you are on the right track and are making the right steps to getting your pre-baby body back! It is hard on all of us mamas as we try to get back to "pre-baby" weight or body and just know that you are killing it as a new mamma! It will take some time, but you are taking all the steps in the right direction. While crunches and abdominal workouts are good for the "belly pooch" continue to make sure you are pushing your workouts with higher intensity workouts like HIIT workouts or maybe it's time to pick up heavier weights.I always tell my clients that strength training often time does more for the core and abdominal region than crunches themselves! I have provided you with a few articles for getting your body back post-baby below. I hope these help answer some of your questions and also give you a few more ideas of exercises to incorporate in your workouts.https://gethealthyu.com/rock-your-body-after-baby/https://gethealthyu.com/10-minute-postpartum-power-workout/

on April 27, 2019 at 2:08 AM Reply

Hello, I'm writing because I just had total knee replacement surgery about 7 weeks ago and I would like to learn to eat healthy and figure what are some good exercises for me at this moment trying to tone up midsection, arms and other areas that have extra fat because I've gained about 10 pounds and also would like to lose the pounds off straining my knees

    on May 31, 2019 at 11:24 AM Reply

    Salida - Thank you so much for your question. I hope that you are on the upward swing and recovering from your total knee replacement surgery. This will take some time so make sure that you are listening to your doctor and also listening to your body. I am going to give you some links to a few of my blogs in regards to good exercises you can do to tone up your midsection, arms, etc. pieces of advice for eating healthy, and how it all works together. Just remember that it all starts with what you are eating and taking in and then exercise will also play a big role as well. Hoping some of these blogs will help you get off to a start. Let me know if you have any further questions!https://gethealthyu.com/how-to-get-rid-of-muffin-top/https://gethealthyu.com/how-to-lose-arm-fat/

on March 12, 2019 at 1:09 AM Reply

Thank you so much for sharing this 15 minute flat ab workout. I really wanted to lose my lower belly pooch because it grew bigger and bigger before I knew it. Now, I exercise regularly doing cross fit training but it's still not flat yet. I guess I need to look out on the food I eat as well and do more exercises like the ones provided above. I am also doing some balanced exercises and will wait for 1-2 months more.

    on March 15, 2019 at 6:50 AM Reply

    Hi Khayrie - Well first off it sounds like you are doing all of the right things and you are staying active! So congratulations to you and do not underestimate how important it is to move your body! I always tell my clients and people asking for a tighter tummy that the key to a tighter core is what you put into your body. We can exercise all day, but at the end of the day it's all about what we put in our mouths. You can't out train a bad diet. So make sure you are eating lots of whole foods, fruits and veggies are my favorite, and definitely getting in your sources of protein since you are working out. Good luck and keep living that healthy and active lifestyle!

on March 5, 2019 at 11:30 AM Reply

Hey , I am 19 years old . I had perfectly fine fit body until 17 , but later I got diagnosed of hypothyroidism . I have gained a lot of weight ... like a lot them . Can you please tell me what kind of exercises I should be doing ? I don't feel myself 😶 Thank you .

    on March 13, 2019 at 1:38 PM Reply

    Hi there - Well first off, with hypothyrodism you should consult your doctor. However, with that being said, any exercise to get your body moving (as long as you feel good and your body allows) will be a good thing. I always tell people to start small and you can always move up from there. Starting with just 10 minutes of exercise and then working your way past that if your body and time can allow. I would mix it up between strength based workouts and cardio based workouts as they are both important for the body to change. Check out a few of my favorite at home workouts you can start with. Good luck and keep up the good work!https://gethealthyu.com/10-minute-workouts/

on February 11, 2019 at 10:20 PM Reply

Hi! I’m looking for a good workout. I have lost a lot and so it’s just excess fat but of course it’s like mhm lower stomach. How can i get rid of that in a timely manner?? I need to lose it semi fast for the summer. I’ve been doing a lot of toning and it’s not getting anywhere with that. My diet is good, i eat healthy as well.

    on February 20, 2019 at 8:39 PM Reply

    Hi Chelsey - It looks like you are off to a great start, congratulations! The most important thing that you can do is eat a well balanced diet full of carbs, proteins, and fats as well as maintaining an active lifestyle. Know that when you adapt a healthy diet and an active lifestyle it will still take some time for you to see the results you are looking for. Don't get discouraged and continue to stay positive! If you are a Get Healthy U TV Member we have multiple workouts dedicated to core strengthening! Weight training and strength training will be great to incorporate because lifting anything heavy will force you to engage your core more than you will realize. Hope this helps!

on February 10, 2019 at 9:22 PM Reply

I just wanted to say I read your article and am definitely looking foward to see the results. I personally consider myself a fit person, and I do like my body and where it's come, but like you have said in other comments^^ it is hard to get rid of that layer of fat that all women have. My point here is, you're doing amazing things to help woman everywhere! I appreciate it :)

on January 29, 2019 at 10:28 PM Reply

Hi, i’m 19 years old and i have a 3 year old son and 2 year old daughter, i first got pregnant when i was 15. before pregnancy, i was skinny and just needed to tone, but my body has completely changed. my upper abdominal area isn’t the problem, really it’s mostly flat, but i have a lower belly pooch. sometimes it’s bigger when i bloat, sometimes i even look pregnant again! i’ve been to the gym consistently every day but i just get lost sometimes — i don’t know what to do, or what excerices actually target that area and which ones get my the fastest results. i will say though, i can actually feel my side oblique muscles! so i’m doing something right, i just don’t know how to get RID of this lower belly pooch. nothing seems to work.

    on February 13, 2019 at 1:54 PM Reply

    Hi Breanna - lots of us women deal with a little extra something in our lower stomach, so you're not alone! The best thing you can do is eat healthy and exercise - I know it sounds cliché but that is what truly makes a difference. The workout above specifically targets the lower abdomen so add this to your workout routine 3x a week to start seeing results. It can take some time but if you keep up eating well, exercising and strengthening the muscles in your abdomen, it will make a difference!

on January 8, 2019 at 4:39 PM Reply

Hi Chris, I’m 19 years old and i use to be very lean and athletic, i did 4 sports throughout the year during high school but i graduated a year early and so my eat habits, a.k.a my metabolism, didn’t slow down and i gained a huge amount of weight during this period and I have been working out for about a year now but i only gained weight in my stomach. I’ve reduced it greatly but i still have quite a bit of fat on my lower abs that i can’t seem to get rid of and I’m not use to have any body fat and it’s caused a great deal of insecurity’s to spring up, is there anything extra i could possibly do to speed the process up ? I also eat very healthy aswell and i don’t overeat.

    on February 18, 2019 at 3:29 PM Reply

    It sounds like you are doing some of the most important things to help get rid of extra stomach weight. My first piece of advice for anyone is to intake as many fruits and veggies as possible. The most important thing we can do is to eat from the natural foods such as fruits and vegetables. Then you will also want to make sure you are getting enough exercise in your day. Because you did 4 sports throughout your high school days, your body may be used to working extremely hard during sports and workouts you want to make sure that your body is still being moved. It may not be nearly as much or as hard as what you pushed your body through in high school but movement is good for the body. My last piece of advice for people is focus on your mindset! Talk positively to yourself and only fuel your body with positive self thoughts.The process of getting to where you would like to be is no easy journey, and know you are not alone. YES YOU CAN!Last but not least. I have linked another one of my blogs titled 10 Tips To Beat Belly Fat And Banish Bloat. Let me know if you have any questions but another great Blog to read and see if it applies to you!https://gethealthyu.com/10-tips-beat-belly-fat-bloat/

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

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