If you have been struggling with how to lose lower belly fat or lose abdominal fat then you can sometimes feel like things are hopeless. Even though you might know some belly fat burning exercises you just can’t seem to put it all together and really get that awesome abs six pack. For most women, that lower abdominal pooch feels like it is just a fact of life. I speak with women all the time, especially after pregnancy or heading into menopause, that have become resigned to the fact that they will never have the lean abs they really want. I remember when my son was an infant and I had just given birth. My stomach looks like a war zone…
Take Online Personal Training client Stacy for example. When she first came to me, here is what she had to say…
“I’m 37 years old, married, and I am a mom to 5 little kiddos under the age of 7! There is one set of twins in there! Due to all the pregnancies, I have a lot of stomach issues that make my upper stomach permanently stick out like I’m pregnant. I also am holding a lot of lower belly fat that hangs due to the loose skin. Basically, my stomach area is a hot mess! lol! Once we are done having children, I will have corrective surgery for my hernias. But for now, we are open to having more kiddos, and I just want to get back into my best shape I can at this point in my life. “
Her goals? Loose 30 pounds, learn some belly fat burning exercises, get her eating habits under control and both look good and feel good about the amazing body that had given her those incredible 5 kids. When we discussed which body parts she wanted to specifically work on, like many moms and other women it was very clear. Stacie wanted to lose abdominal fat and wanted to find out how to lose lower belly fat.
Or take Jenna Dunham. When Jenna first began working with me in my Online Training Program, she was 3 weeks postpartum and had just received her doctors approval to exercise. She still needed to avoid high impact plyometrics and movements that strained her abdominal muscles but she was able to workout on a limited basis and needed motivation and accountability with a diet that would help her lose abdominal fat for women.
Her goal was also to lose 30 pounds and learn some belly fat burning exercises. She needed the accountability and motivation to get back on track and back to her pre-pregnancy weight. Jenna really wanted to see six pack abs and to lose abdominal fat along the way. Mostly though, she wanted to feel amazing inside and out.
Like these ladies, so many of the women I work with want to lose lower belly fat. In this article I will take you through some important belly fat burning exercises and the steps of how to lose abdominal fat for women.
How to Lose Lower Belly Fat | Focusing on Health
While many women want to look good in a bikini or for their pants to fit better, there are medical reasons too that reducing abdominal fat is a really good thing for women in particular to do.
Abdominal fat or lower belly fat forms between the organs, deep within the abdominal cavity. It can trigger inflammation and is likely also to up your chances of developing heart disease or diabetes.
Unfortunately, lower belly fat can be one of the toughest places to get lean and defined. BUT that does not mean that it is impossible! Putting together the right combination of nutrition or diet and exercise can put your abs in a position where you are able to lose that stubborn belly fat as you lower your overall bodyfat and increase definition.
Lower belly fat is mainly caused due to sedentary lifestyle and consumption of high fat and sugary foods. Genetics, structure and age also determine the pattern of fat accumulation in the body.
Tips on How To Lose Lower Abdominal Fat
If your goal is to lose lower belly fat and really tighten and define your abs then a two pronged approach is best. Nutrition and exercise will each be important on your quest for a tight and defined lower belly free from extra body fat.
Since you really cannot spot reduce, even in the abs, you have to start by limiting your body fat all over. Clean eating and developing healthy eating habits is critical.
Once your nutrition is in a great place, the right belly fat burning exercises will give you that lean and defined look you want for your abs.
Nutrition Tips | How to Lose Belly Fat for Women
- Eat more fiber. Soluble fiber in particular will help you feel full longer because it slows down food as it is digested. When you feel full, you eat less so you are not taking in as many calories each day. Not just that, but soluble fiber decreases the amount of calories that your body absorbs during the digestion process. Looking for foods to add to your diet that are high in fiber? Some of my favorites are avocados, flaxseed, oats, apples, carrots and broccoli.
- Skip the trans fats. Trans fats, like margarine and spreads are made when a company takes an unsaturated fat like vegetable oil and pumps hydrogen in it. These kinds of fats have been associated with increased abdominal fat, particularly lower belly fat, insulin resistance and inflammation. Bottomline, if you are looking for ways on how to lose lower belly fat, then cutting out trans fats from your diet is a great step.
- Get in your protein. Looking for a food group that will help you feel full longer and will cut your appetite down? It’s all about the protein. As a bonus, a diet high in protein will increase your metabolic rate, helping you burn more calories no matter what you are doing.
- Skip the cocktails. While having alcohol in moderation can have some health benefits if your main goal is to lose lower belly fat then women in particular will want to limit their drinks to 1 per day, no more than 4 times per week.
Belly Fat Burning Exercises | How to Lose Lower Belly Fat
Of course eating healthy will help you lose bodyfat but diet alone will not give you tight and defined abs. I like to rely on my favorite belly fat burning exercises to provide the shape and definition that women everywhere strive for.
Here are my tips for the best kind of belly fat burning exercises:
Include Cardio
Cardiovascular exercise is one of the most effective tools we have for fat loss, especially in the belly area. Cardio helps you burn calories, reduce overall body fat, and improve heart health. Research backs this up: one study found that postmenopausal women who performed aerobic exercise for 300 minutes per week lost significantly more fat from all areas of the body than women who exercised for just 150 minutes. More movement (within reason) really does make a difference.
But what kind of cardio is best? Should you stick with steady state, moderate-intensity cardio, or push for intervals? Both have benefits, but if your goal is efficiency and results, I recommend high-intensity interval training (HIIT) and sprint interval training cardio. These workouts alternate bursts of all-out effort with recovery periods, allowing you to burn more calories in less time while keeping your metabolism elevated long after the workout ends. If belly fat is your target, HIIT will give you the most return on investment.
Put a Priority on Pounds—Weights, That Is
Strength training is essential if you want lean, toned abs. Cardio may help shrink the layer of fat covering your midsection, but lifting weights builds the muscle underneath so you actually have definition to show once the fat is gone. Without strength training, you risk losing lean muscle as you drop body fat, which not only makes it harder to see ab definition but can also slow your metabolism.
I recommend full-body strength training 4–5 times per week, with each session lasting at least 30 minutes. Focus on all the major muscle groups to create balance, but make sure to give your core the attention it deserves. Movements like squats, deadlifts, and overhead presses all challenge your abs in addition to targeting other muscles. From there, layer in direct ab work for added definition.
Some of my favorite belly fat burning exercises include Russian twist exercise, planks, and stability ball rollouts. These moves strengthen the core while also helping you build the shape that shows once fat levels drop.
Add Core Stability Work
When women think “abs,” they often jump straight to crunches. But your core is much more than your rectus abdominis (the six-pack muscle). True belly fat burning workouts need to include stability-based movements that engage deep core muscles, like the transverse abdominis and obliques. Exercises such as planks, side planks, and bird dogs not only tighten your waistline but also protect your spine, improve posture, and make every other lift more effective. Strong, stable core muscles help you look leaner and function better.
Don’t Forget NEAT (Non-Exercise Activity Thermogenesis)
This is one of the most overlooked factors in fat loss. NEAT includes all the calories you burn through everyday movement—walking, standing, doing chores, even fidgeting. Increasing NEAT by adding more daily steps, taking the stairs, or walking after meals can make a huge impact on fat loss over time. It may not feel like “exercise,” but it adds up. For many women over 40, being intentional about daily activity outside of workouts is the missing piece that helps reduce stubborn belly fat. Calculate your NEAT here.
Stay Consistent and Patient
Here’s the reality: no exercise will magically melt belly fat overnight. Spot reduction doesn’t work. The exercises I’ve shared help you burn overall body fat, build muscle, and define your midsection—but it takes consistency and time. I always tell my clients, “You don’t need to be extreme, just consistent.” When you stick with a program that combines nutrition, cardio, strength, and daily movement, your body will respond. The lower belly may be the last place to lean out, but if you stay the course, the changes will come.
The Bottom Line
Losing lower belly fat and uncovering toned abs takes more than just dieting—it requires a mix of cardio, strength training, core stability work, daily activity, and most of all, consistency. Think of it this way: nutrition lowers the curtain, cardio pulls it back further, and strength training reveals the muscle that’s been there all along. Add in smart movement throughout the day and a little patience, and you’ll finally see the definition you’ve been working for.
Ready to take on the best belly fat burning exercises?
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