How to Lose Belly Pooch with a 15-Minute At-Home Workout

 Looking to get rid of stubborn belly pooch and tone your lower abs from the comfort of home? This quick and effective 15-minute workout targets your core, using six simple exercises designed to strengthen, sculpt, and tighten your abs. With consistent effort, you'll feel stronger and see results in no time!

This quick and effective 15-minute ab workout will target your lower abs, helping you tone your stomach and reduce that stubborn belly pooch. We’ve included six of the most effective ab exercises that you can do right at home, designed to tighten and strengthen your core.

The Workout Plan:

1. Reverse Crunches
2. Flutter Kicks
3. Double Straight-Leg Raises
4. Scissor Kicks
5. Butt-Ups
6. Bicycle Crunches

Follow the steps below for a complete breakdown of each exercise, including videos and photos for proper form.

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Why You Should Target Belly Pooch

The belly pooch, located between the belly button and pelvis, is often the hardest to tone because this area stores visceral fat. Visceral fat not only affects appearance but can also contribute to serious health risks such as heart disease and type 2 diabetes. By incorporating ab exercises into your routine and focusing on a healthy diet, you can decrease overall body fat, including the stubborn pooch.

Can I Get Rid of Belly Pooch Quickly?

For healthy weight loss, aim to reduce your calorie intake by 500–1000 calories daily, which will allow you to lose about 0.5 to 2 pounds per week. In just 5 weeks, you could shed around 10 pounds. Alongside this, adding a combination of cardio and strength training will maximize fat loss and improve muscle tone, helping to reduce belly pooch.

Is This Workout Safe for Diastasis Recti?

If you’re dealing with diastasis recti, especially after pregnancy, it’s important to focus on healing the deep transverse abdominis muscle before tackling intense ab exercises. While these moves will help flatten the lower abs, they may not be suitable if you have diastasis recti without addressing that condition first.

How to Perform the Workout

Each exercise should be performed for 30 seconds. Move directly from one exercise to the next, and after completing all six, take a 60-second rest. Repeat the entire circuit three times for a total of 15 minutes of ab-sculpting intensity.

1. Reverse Crunches (30 Secs): Engage your core, bringing your knees toward your chest.

Method:

Lie on your back with your knees bent and feet off the ground.

Engage your core and bring your knees towards your chest, lifting your tailbone off the floor.

Slowly lower back to the starting position and repeat.

2. Flutter Kicks (60 secs): Lift your legs slightly off the ground and alternate kicking them in a controlled fluttering motion.

Method:

Lie flat on your back with your legs straight.

Raise both legs slightly off the ground.

Alternately kick your legs up and down in a controlled fluttering motion, keeping your core tight.

3. Double Straight-Leg Raises (60 secs): Slowly lift and lower your legs while keeping them together.

Method:

Lie on your back with your legs straight and together.

Slowly raise both legs up until they’re perpendicular to the floor.

Lower them back down without letting them touch the ground, maintaining control.

4. Scissor Kicks (60 secs): Cross your legs in a crisscross motion.

Method:

Start by lying on your back with your legs straight.

Raise your legs a few inches off the ground, then cross them over each other in a scissor motion.

Alternate the crossing pattern while keeping your core tight.

5. Butt-Ups (60 secs): Lift your hips off the ground to engage your lower abs.

Method:

Lie on your back with legs straight up in the air, forming a 90-degree angle.

Lift your hips and lower back off the floor, using your core to push upwards.

Lower back down slowly and repeat.

6. Bicycle Crunches (60 secs): Alternate bringing your elbow to the opposite knee in a twisting motion.

Method:

• Start by lying on your back with knees bent.
• Bring your left knee toward your right elbow while extending your right leg.
• Switch sides, bringing your right knee toward your left elbow, mimicking a cycling motion.
• Keep alternating in a rhythmic motion.

Rest for 60 seconds and repeat the circuit 3 times for a complete 15-minute workout!

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Summary:

This workout is a great way to target the lower abdominal muscles, but keep in mind that spot reduction alone won’t completely remove the belly pooch. Pair this routine with overall fat-burning exercises, such as cardio, and maintain a balanced diet. Additionally, focus on consistent strength training to improve muscle tone throughout your body. By combining these approaches, you’ll see more sustainable and holistic results.