Most women know the struggle of the belly pooch.
(That small bulge in the lower stomach can be really tough to get rid of, even if you work out often)
But here’s the thing. You can’t pick one spot on your body and just burn fat there. But you can train your lower abs to be stronger and tighter.
With this blog post, you’ll learn easy ab workout moves that target the belly pooch. They’re quick, beginner-friendly, and you can do them right at home.
Stick with it, and you’ll build a firmer core and more confidence in the way your stomach looks and feels.
What Really Is a Belly Pooch?
The belly pooch is that little bulge in the lower stomach that always seems to show up at the worst times, like when you sit down, zip up high-waisted jeans, or try to rock leggings after lunch.
It’s stubborn, and most women agree it’s one of the hardest spots to tone.
So, why does it happen? Well, stress, hormones, posture, weak core muscles, and pregnancy can all play a part.
In other words, it’s often less about what you’re doing “wrong” and MORE about how your body naturally stores fat.
But, Why Core Strength Matters for the Belly Pooch?
Your core muscles play a big role in how the belly pooch looks. The rectus abdominis (the six-pack muscle) has a lower part that often gets overlooked.
And right beneath it is the transverse abdominis, a deep muscle that works like a natural corset.
When these muscles are strong, they pull your stomach in, which makes your midsection look tighter.
And at the same time, a strong core improves posture, supports your back, and makes everyday movement (like carrying groceries or sitting at a desk) feel easier.
Consistently working on the lower abs adds another layer of benefit. As those muscles tighten, your waistline looks slimmer and the belly pooch becomes less noticeable.
5 Best Belly Pooch Workout Moves
These five moves target the lower abs and help tighten the muscles that sit under the belly pooch. You don’t need any equipment, just a mat or soft floor.
1. Forearm Plank
How to do it:
- Rest on your forearms and toes.
- Keep your body straight from head to heels.
- Pull your belly in tight.
Time: Start with 20–30 seconds. Build up to 1 minute.
Why it works: Planks train the deep core muscles that pull your waistline in.
2. Lying Leg Raises
How to do it:
- Lie on your back, hands under hips.
- Lift your legs up to 90°.
- Lower slowly without letting heels touch the ground.
Reps: 3 sets of 10–15.
Why it works: Directly hits the lower abs where the belly pooch sits.
3. Reverse Crunches
How to do it:
- Lie on your back, knees bent at 90°.
- Lift hips off the floor, pulling knees toward your chest.
- Lower back down slowly.
Reps: 3 sets of 10–15.
Why it works: Trains the lower abs from the bottom up, something regular crunches miss.
4. Mountain Climbers
How to do it:
- Start on a high plank.
- Drive one knee toward your chest, then switch legs quickly.
- Keep your core tight as you move.
Time: 30–60 seconds.
Why it works: This is a great cardio workout, plus it improves core strength. Additionally, it helps burn calories while engaging the lower abs.
5. Bicycle Crunches
How to do it:
- Lie on your back, hands behind head.
- Bring right elbow to left knee.
- Switch sides in a pedaling motion.
Reps: 20–30 per side.
Why it works: Works lower abs and obliques together for a tighter midsection.
Your Belly Pooch Workout Plan in Just 10 Minutes
This 10-minute routine works best when you repeat it 3 to 4 times a week. Rest for 30 to 60 seconds between rounds so your body can recover and stay strong through each move.
Start with 2 rounds if you’re new to ab workouts. As your strength improves, go for 3 full rounds.
| Move | Time/Reps | Notes |
| Forearm Plank | 30 seconds | Keep body straight, belly pulled in |
| Lying Leg Raises | 12 reps | Lower slowly, don’t let heels touch |
| Reverse Crunches | 12 reps | Lift hips gently, no swinging |
| Mountain Climbers | 30 seconds | Drive knees in, core stays tight |
| Bicycle Crunches | 20 reps/side | Slow and controlled pedaling motion |
How to use it:
- Do the list once for Round 1.
- Repeat for Round 2.
- Add a Round 3 if you want an extra challenge.
Extra Tips for Faster Results
Getting rid of the belly pooch takes more than just ab moves. These habits will speed things up and help you see progress sooner.
1. Focus on Form, Not Reps
It’s better to do 10 slow, controlled crunches than 50 rushed ones. Good form engages your muscles more and lowers your risk of injury.
2. Add in Cardio
Walking, cycling, jogging, or even dancing in your kitchen all help burn fat. A few short cardio workout sessions each week will make those lower ab muscles show faster.
3. Pair With Balanced Nutrition
Think more protein, fiber, and whole foods. Cut back on processed snacks and sugar. No strict diet needed, just meals that fuel your workouts and support fat loss.
4. Be Patient and Stay Consistent
The belly pooch is stubborn. Always try to motivate yourself to work out and give it a few weeks. Progress starts slow, then suddenly you’ll notice your jeans fit better and your core feels stronger.
Start Tightening Your Core Today
The belly pooch can be stubborn, but it’s not permanent. With five targeted lower ab moves, light cardio, and balanced meals, you’ll begin to see changes in how your core looks and feels.
What matters most is CONSISTENCY. Aim for 3 to 4 sessions a week and give your body time to build strength. Results don’t show up overnight, but every workout brings you one step closer.
Lay out your mat, turn up your playlist, and get started. In just 10 minutes, you’ll be building a stronger core—and more confidence with it.
Ready to Go Beyond Core Workouts?
Targeted ab exercises are a great place to start. But if your goal is real, lasting results, full-body strength training is where the real transformation happens.
That’s why I created the Free Dumbbell Workout Plan—a 5-day strength training program using only dumbbells and bodyweight.
Each session is designed to help you build lean muscle, tone up stubborn areas (yes, including your belly), and burn more calories even at rest.
Whether you’re doing planks or presses, leg raises or lunges, this plan helps you strengthen your entire body in short, manageable workouts you can actually stick with.
Start where you are. Stack it with your core workouts. And stay consistent. That’s how you create visible, lasting change.
Frequently Asked Questions
1. Can I really lose a belly pooch with ab workouts alone?
No. Ab workouts make your core stronger and tighter, but fat loss comes from a mix of exercise and nutrition. Pair these moves with cardio and healthy eating for the best results.
2. How long before I see results in my lower abs?
Most women notice small changes in 4–6 weeks with consistent workouts and better food choices. Everyone is different, but staying consistent always pays off.
3. Is this workout safe after pregnancy or C-section?
Yes, but only after your doctor gives you the green light. Start slow, focus on core activation, and listen to your body. Modify moves if needed.
4. Do I need equipment for a belly pooch workout?
Nope! These moves use just your bodyweight. A mat makes it more comfortable, but that’s all you need.
5. What’s the best cardio to pair with lower ab exercises?
Anything that gets your heart rate up works—walking, jogging, cycling, or even dancing. The best cardio is the one you’ll actually stick with.
