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Here are 4 calisthenics workouts specifically designed to help target lower belly fat while strengthening your core, hips, and lower abs.

Workout 1:

Lower Ab Burner

(Beginner-Friendly)

Goal: Activate lower abs and improve endurance
Duration: 15 minutes
Equipment: None

Circuit (3 rounds):

  1. Reverse Crunches – 15 reps

  2. Flutter Kicks – 30 seconds

  3. Leg Raises – 12 reps

  4. Plank Hold – 45 seconds

  5. Rest – 45 seconds

🔥 Tip: Focus on controlled movements — don’t swing your legs. Keep your lower back pressed into the floor.

🧱 Workout 2:

Core Control + Fat Burn

Goal: Strengthen deep core + boost fat burn through intensity
Duration: 20 minutes

Circuit (3–4 rounds):

  1. Mountain Climbers – 40 seconds

  2. Hanging Knee Raises (or lying version) – 15 reps

  3. Toe Touches – 15 reps

  4. Russian Twists – 30 seconds

  5. Bicycle Crunches – 30 seconds

  6. Rest – 1 minute

🔥 Add a light jog or jump rope for 5 minutes after to enhance calorie burn.

⚡ Workout 3:

Standing Lower Belly Sculpt

Goal: Engage abs + improve posture & stability
Duration: 10–15 minutes

Circuit (3 rounds):

  1. Standing Knee-to-Elbow Crunches – 20 reps (10 each side)

  2. Standing Leg Lifts (Front Kicks) – 15 reps per leg

  3. Standing Oblique Side Crunches – 15 reps per side

  4. High Knees – 30 seconds

  5. Rest – 30 seconds

🔥 Keep your core tight during all movements — this workout is great for those who don’t want to lie down on the floor.

🧨 Workout 4:

Explosive Fat Loss Core Circuit (Advanced)

Goal: Burn fat fast + build definition
Duration: 20–25 minutes

Circuit (4 rounds):

  1. Burpees – 12 reps

  2. Jumping Lunges – 20 reps (10 per leg)

  3. V-Ups – 15 reps

  4. Plank Jacks – 40 seconds

  5. Leg Raises to Hip Lift – 12 reps

  6. Rest – 1 minute

🔥 Finish with a 1-minute forearm plank for maximum burn.

💡 PRO TIPS TO REDUCE LOWER BELLY FAT:

  • Stay hydrated (drink water before meals).

  • Keep a slight calorie deficit.

  • Eat more protein and fiber (beans, tofu, greens, lentils).

  • Limit sugar and processed foods.

  • Sleep 7–8 hours — recovery matters!