What Science Says About These 4 TikTok-Famous Lower Belly Workouts

Struggling with stubborn lower belly fat? You’re not alone. Many people find it challenging to achieve a flat stomach, despite their best efforts. While a balanced diet is crucial for weight loss, targeted exercises can play a significant role in toning and strengthening your abdominal muscles.

Recently, Athina Fit, a popular fitness trainer on TikTok, shared four exercises she believes can help you sculpt a more defined midsection ¹. These moves are designed to engage your core muscles effectively, potentially helping you on your journey to a flatter stomach.

But before you jump into a new workout routine, it’s important to understand what science says about spot reduction and the most effective ways to lose belly fat.

Here’s Athina’s recommended exercises and how they fit into a comprehensive approach to fitness and body composition.

1. Heel Taps: 20×3

Heel taps are a fantastic exercise for engaging your lower abs and obliques. 

• To perform this move, lie on your back with your knees bent and feet flat on the floor.
• Slowly lower one heel towards the ground, tapping it gently while keeping your core engaged and your lower back pressed against the floor.
• Alternate legs and repeat for 20 reps, aiming for three sets.

This exercise may seem simple, but it’s incredibly effective at targeting those deep abdominal muscles. As you lower your heel, focus on contracting your lower abs and keeping your pelvis stable. You’ll feel the burn in no time!

2. Flutter Kicks: 20×3

Flutter kicks are another great exercise for strengthening your lower abs and improving core stability. 

• To begin, lie on your back with your legs extended and your hands by your sides or underneath your glutes for added support.
• Lift your legs a few inches off the ground and start alternating them up and down in a “fluttering” motion, keeping your core engaged throughout the movement.
• Aim for 20 reps per set, and complete three sets in total.

As you perform the flutter kicks, keep your lower back pressed against the floor and avoid arching your spine. This will ensure that you’re targeting the right muscles and preventing any strain on your back.

3. Leg Raises: 12×3

Leg raises are a classic exercise for targeting the lower abs, and for good reason. They’re highly effective at strengthening and toning the muscles in this area. 

• To perform leg raises, lie on your back with your legs extended and your hands by your sides. 
• Slowly lift your legs towards the ceiling, keeping them straight until they form a 90-degree angle with your torso.
• Lower your legs back down with control, stopping just before they touch the ground, and repeat for 12 reps. Aim for three sets in total.

As you raise your legs, focus on contracting your lower abs and keeping your core engaged. If you find it challenging to keep your legs straight, you can modify the exercise by bending your knees slightly.

4. Starfish Crunches: 20×3

Starfish crunches are a unique and highly effective exercise targeting the lower abs. 

• To perform this move, lie on your back with your arms and legs extended to the sides, forming an “X” shape with your body. 
• Lift your upper body and legs off the ground simultaneously, bringing your hands towards your feet and crunching your abs.
• Lower back down with control and repeat for 20 reps, aiming for three sets in total.

As you perform the starfish crunches, focus on contracting your lower abs and keeping your movements slow and controlled. This exercise targets your lower abs and engages your obliques and upper abs for a well-rounded core workout.

The Science Behind Belly Fat Reduction

While Athina’s exercises are great for core strength, research shows that spot reduction isn’t effective for losing belly fat (ref). Instead, studies indicate that a comprehensive approach is most beneficial.

High-intensity exercise training and regular aerobic activity, especially at moderate to high intensities, are particularly effective at reducing abdominal fat. One meta-analysis found that aerobic exercise can reduce waist circumference by an average of 3.2 cm. Combining aerobic exercise with resistance training yields the best results for overall fat loss and waist reduction (ref).

Although core exercises like Athina’s won’t directly burn belly fat, they play a crucial role. They strengthen abdominal muscles, improve posture and stability, and enhance muscular endurance. When paired with aerobic exercise, they contribute to overall body fat reduction.

For optimal results, incorporate these core exercises into a well-rounded fitness routine that includes regular aerobic exercise and a balanced diet. This comprehensive approach will not only strengthen your core but also promote overall fat loss, including in the abdominal area.

Remember, consistency is key to achieving your fitness goals.

Source:

1. TikTok showing exercises