5 Lower Ab Exercises to Help Reduce Belly Fat & Bloating

Want to gently tone your lower belly while easing bloating? These five lower-ab exercises are perfect:

1. Flutter Kicks
   Lie on your back and alternately raise and lower your legs. Keep your lower back pressed down and core engaged the whole time. Great for stabilizing your lower abs and improving core control.
   

2. Reverse Crunch
   With knees lifted, curl your hips gently off the mat toward your ribcage, using your lower abs. This movement effectively targets deep core muscles and helps define your lower abs.
   

3. Hip Raises (Bridge Crunch)
   Lying on your back, legs up and extended, lift your hips toward the ceiling while contracting your core. This strengthens your abs, glutes, and hip flexors—all while supporting your spine.

4. Leg Hold
   Raise your legs a few inches off the ground and hold them in place. This static hold ramps up core endurance and activates the lower abs deeply.

5. Single-Leg Hold / Leg Raise Combo
   This exercise ensures balanced activation across the lower abdominal region and builds stability.

   
   
   Want to see these 5 lower abs exercises in action?
   Click here to watch the full demonstration on YouTube and start strengthening your core today!
   
   

Why These Moves Matter for Fat & Bloating

While low-targeted fat loss isn’t possible with ab exercises alone, strengthening these muscles helps sculpt a firmer core under fat layers—especially helpful when paired with cardio and healthy habits.

Strong lower abs also support digestion and reduce bloating by improving posture and encouraging efficient movement throughout your core.

Smart Tips to Reduce Bloating—Nurturing Your Core from the Inside Out

1. Gentle Abdominal Massage

Massaging your bare belly in clockwise motions—from your lower right abdomen upward, across your rib cage, down the left side, and back—can stimulate digestion and ease bloating.

Warming some olive oil in your palms and using it during massage adds slip and a calming feel. In seniors, olive oil massage reduced constipation significantly compared to massage with water.

2. Herbal & Hydration Remedies

• Ginger, fennel seeds, peppermint, papaya, cucumber, and bananas can reduce gas, support digestion, and soothe bloating.
  

• Peppermint, rosemary, anise teas help relax intestinal muscles and ease gas pain. I personally prepare my tea by mixing these and adding cloves, ginger, turmeric, etc., it is good for both digestion and stress.

  
  
  
  
  
  
  
  
  
  

  
  
  
  
  
  

  
  
  
  
  
  
  

• Drinking plenty of water, gently walking, or practicing yoga poses can also boost bowel movement and gut comfort.
  
  

3. Heat Therapy

Applying a hot water bottle to your tummy promotes relaxation, eases cramping, and stimulates digestion by increasing blood flow to the digestive area.

Putting It All Together: Your Routine

• Warm up with light cardio or deep breathing.

• Do 2–3 sets of each lower ab exercise, in smooth, controlled reps.

• After your workout, unwind with a clockwise tummy massage using olive oil, followed by a warm water bottle.

• Sip on herbal (peppermint or ginger) tea and hydrate throughout the day.

• Snack on digestion-friendly foods like papaya, cucumber, or yogurt with live cultures.
  

Strengthening your abs isn't just about aesthetics—it's about feeling lighter, less bloated, and more confident in your body all day long.


Harmony Fitness
Online Personal Trainer for Women