🔥 Flatten Your Lower Tummy — The Right Way

If you’ve ever done endless ab workouts and still feel like your lower tummy isn’t tightening up… you’re not alone. The truth is — it’s not about doing more reps. It’s about doing them right and reconnecting with your deep core muscles.

In this post, I’ll show you one of my favourite lower ab exercises that actually works — and explain how to make it effective (and safe) for every level.

💪 The Exercise: Leg Lower with Core Control

Start by lying on your back with your legs straight and your core gently pulled in. Lift your shoulders slightly off the floor — just enough that your shoulder blades hover. Now slowly lower your legs toward the floor, only as far as you can without letting your lower back lift. Then bring your legs back up — that’s one rep.

If your lower back starts to arch or you feel strain, bend your knees and tap your toes down instead. This easier version is perfect for beginners or anyone rebuilding core strength.

💡 Pro Tip: Why That Shoulder Lift Matters

Lifting your shoulders slightly off the floor helps switch on your upper abs and keeps your deep core engaged from the very start. That gentle lift naturally presses your lower back into the mat, which prevents arching and protects your spine.

You don’t need to lift high — just a small hover that keeps tension through your whole core. Think of it as floating your chest rather than crunching up.

When you do it this way, you’ll instantly feel a deeper connection to your abs and less pressure in your hips or back.

🧠 Why This Move Works

This exercise targets the lower part of your rectus abdominis — the area most women call the “lower tummy.”It’s also fantastic for:

• Building core stability

• Supporting your lower back

• Improving posture and balance

• Reducing that bloated or “pushed out” look many women get from doing crunches incorrectly

When done with control, you’ll feel your deep core muscles (transverse abdominis) switch on — that’s the key to a stronger, flatter stomach.

⚠️ Common Mistakes to Avoid

1. Arching your lower back — this means your core has switched off.

2. Using momentum or swinging legs — you lose muscle engagement.

3. Holding your breath — breathe out as you lower your legs, inhale as you return.

4. Neck strain — keep your head relaxed and chin slightly tucked.

Remember: slower and smaller range = deeper activation.

🌸 A Tip for Women Over 40

Hormonal changes can affect how our bodies store fat and how our core connects — especially around perimenopause and menopause. Working your deep core muscles (not just doing crunches!) can help stabilise your pelvis, support your back, and improve how you feel in your clothes.

If you’ve noticed your tummy feels more “soft” or “puffy,” this kind of movement is your friend — it rebuilds strength from the inside out.

🏡 How to Include This in Your Routine

Try adding 2–3 rounds of 10–15 reps to your regular workouts. Pair it with moves like glute bridges, planks, and bird-dogs for a balanced core routine.

You’ll start noticing better control and posture within a few weeks — and that amazing “tight from within” feeling!

💛 Ready to Train Smarter?

If you love learning why certain moves work and how to make them fit your body, you’ll love my classes and online programmes. I teach women how to move better, feel stronger, and stay consistent — even with busy lives.

👉 Join my Upper Body & Core class on Mondays or get full access to workouts inside my Online Fit Club. https://www.silvia.fitness/book-online