Exercises to Reduce Pooch Fat

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One of the biggest things that women want to change about their bodies is the “pooch”. The liitle bit of fat in the lower belly and abdomen area that doesn’t seem to go away no matter what you do.

This can be frustrating, especially when you’re working hard in your training and your diet but still not seeing REAL results where you want them.

Here are some great exercises you can do to reduce the fat in that area, but MAKE SURE to read he whole article before just going and doing the exercises in order to have best results.

Spot Reduction

While most people will tell you that it’s very difficult, if not impossible to spot reduce in an area, that’s not completely true.

The science shows us that there are a few variables necessary for burning fat:

  • Caloric Deficit (eating less than you’re burning)
  • Blood Flow to the Area
  • Heat

The last two go hand in hand. If there’s no blood flow to a particular area, it won’t feel warm to the touch.

Try this Test

Before you work out, place the back of your hand on the lower belly area, the thighs, or the butt – anywhere you’re having trouble burning fat.

Chance are that that area is colder than your underarm or neck.

We need to make sure we’re getting adequate blood flow to the area in order to fully metabolize fat.

For many people this will be difficult if you’ve had surgeries that cut blood vessels across the midsection, but if not, this technique will work well.

Scientifically Based Fat Spot Reduction

Start with a 15 min walk on a treadmill at a small incline.

Put on a weight lifting belt, a waist trainer, or a low back brace (you can get these at Walgreens). The point here is NOT to use is like a waist trainer by tightening it and moving your ribs, but as a way to keep your midsection warmer.

Now that you’ve walked 15 minutes, jump into this workout.

Do 45 seconds of each exercise resting 15 seconds in between each one. Do for 3 rounds.

The Pooch Spot Reduction Workout


Regular crunches, holding 3 seconds at the top

Vertical Leg Crunches

Lay on your back with legs in the air and with heels to the ceiling. Reach up and touch your toes. This should be a small motion

Reverse Crunches

Put your arms on the ground next to your body while lying flat on your back. Bring your knees to 90 degrees then bring your knees towards your face while keeping your shoulders on the ground.

Rolling Planks

Start in a forearm plank position with your ribs tucked and glutes engaged. Shift your weight to your right forearm and lift the left hand to the ceiling while turning onto the sides of your feet. Return the left arm to its starting position, then repeat on the right side.

Leg Lifts

Lay on your back, bend your knees slightly and then lift your legs off the ground as high as possible. Lower slowly and repeat.

Single Leg V Ups

Lay on you back with your left leg bent and the heel close to your butt. Now do a crunch and bring your left arm and right leg together, keeping both straight. Do all the reps on one side before switching to the next.


Stand up straight. Then, bend forward and put your hands on the ground. Walk your hands out away from your feet until you’re in a pushup position. Then slowly walk your feet back towards your hands until you feel a big stretch in the hamstrings, then walk the hands out again. Repeat.

Hip Press

Lay on your back with your legs in the air and arms on the ground next to your body. Put pressure down into your hands and push the heels and butt up towards the ceiling. Slowly bring the hips back down to the ground before pressing up again.

After the Workout

Once you finish these, walk another 15 minutes, either outside or on a treadmill. This is the surest way to warm the midsection and reduce the stubborn pooch fat.

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