As people age, particularly beyond 50, the lower belly tends to be one of the first areas where excess fat accumulates. This is primarily due to a slowing metabolism. Hormonal changes, such as decreases in testosterone and estrogen, also contribute to increased fat in the midsection. Additionally, reduced physical activity with age can lead to weakened core muscles, resulting in a softer, less toned appearance of the stomach. To tackle this issue, we consulted an expert who recommends five key bodyweight exercises to help reduce lower belly fat.

Even though targeting the midsection can be challenging, combining strength training, consistent movement, and healthy eating habits can lead to significant improvements, according to Denise Chakoian, a certified fitness trainer from Rhode Island and owner of Core Cycle and Fitness LaGree. This is where bodyweight training becomes particularly effective.

“Bodyweight exercises are beneficial for the lower abs because they require you to lift or stabilize your legs, unlike traditional crunches that focus on the upper body,” Chakoian explains. “These exercises also engage your core to stabilize your hips and pelvis, targeting deeper muscles. The movement and balance involved in these exercises enhance overall core strength, which not only improves appearance but also aids in tightening the lower belly, promoting better posture, and enhancing lower back stability.”

Chakoian adds, “Leg-lifting exercises are more effective than crunches for targeting the lower abs and also help strengthen the hip flexors.”

Leg Raises

“Lifting your legs targets the lower abs more than crunches and also strengthens hip flexors,” Chakoian tells us.

This simple bodyweight move is stellar at building solid core strength, control, and stability. It helps sculpt and tone your abs while expanding mobility in the hips.

1. Start by lying flat on your back with your arms extended overhead and legs out straight.
2. Activate your core as you lift both legs off the floor, keeping them extended and your lower back pressed into the mat.
3. Hold for a moment at the top, then use control to lower your legs back toward the ground without letting them touch it.
4. Perform 3 sets of 12 to 15 reps.

Plank

“Planks engage the entire core, including deep stabilizing muscles that crunches don’t hit,” Chakoian explains.

This simple yet effective bodyweight hold recruits your abs, obliques, lower back, and shoulders, helping you build and maintain strength throughout the core.

1. Assume a forearm plank with your forearms on the floor—elbows under your shoulders—and body straight from head to heels.
2. Avoid letting your hips sag or rise.
3. Hold the position for 30 to 60 seconds as you engage your legs, glutes, and core.
4. Complete 3 rounds in total.

Mountain Climbers

Mountain climbers combine cardio and strength training in one fast-paced motion as you alternate bringing one knee up to your chest.

“This moves your legs and arms quickly, burning calories while working the midsection,” Chakoain tells us.

1. Begin by assuming a high plank—legs extended behind you and hands placed below your shoulders.
2. Engage your core.
3. Quickly bring your right knee toward your chest before bringing it back behind you.
4. Bring your left knee up toward your chest.
5. Continue to alternate, maintaining a steady pace and controlled breathing.
6. Perform 3 sets of 20 to 30 reps on each side.

Bicycle Crunches

“The twisting motion hits obliques and lower abs more than a standard crunch,” Chakoian tells us.

1. Lie down flat on your back on a workout mat.
2. Place your hands at the back of your head.
3. Bend your knees and lift your legs off the floor so they form a 90-degree angle.
4. Crunch up as you bring your right elbow toward your left knee and extend your right leg.
5. Then, crunch over to the other side as you bring your left elbow toward your right knee and extend your left leg.
6. Perform 3 sets of 15 to 20 reps on each side.

Reverse Crunches

This bodyweight move activates the core and helps sculpt the lower belly region. Unlike classic crunches, reverse crunches prioritize lifting the hips and firing up the lower ab muscles for max results.

“Lifting your hips toward your chest emphasizes the lower belly and reduces strain on the neck,” Chakoian points out.

1. Start by lying down flat on your back.
2. Keep your arms at your sides or place your hands under your glutes for added support.
3. Bend both knees and raise them to your chest.
4. Curl your hips off the ground before gradually lowering them back to the start position.
5. Perform 3 sets of 12 to 15 reps.