We spoke to one of our amazing Village personal trainers, Tia Jade who is now based in our St David's gym, to get the latest on working those abs into shape! She gave us some top advice...

If you’ve been doing endless crunches to lose belly fat, it’s time to stop. One of the most common fitness myths is that you can burn fat from specific areas, like your belly, by targeting them with exercises. Unfortunately, spot reduction doesn’t work. Fat loss happens systemically, meaning your body burns fat from all over-not just the areas you’re working on. While core exercises strengthen your abs, they won’t reduce belly fat. Core workouts like planks and crunches help build muscle, improve posture, and stabilise your body. While these exercises can make your abs stronger and more defined, they don’t target fat. To reveal your abs, you need to reduce your overall body fat.

How to Achieve Visible Abs...

Create a Calorie Deficit: The key to fat loss is consuming fewer calories than your body burns. Track your intake and focus on a balanced diet with plenty of protein to preserve muscle while losing fat.

Engage Your Core in Functional Movements: Incorporate exercises that activate your core alongside other muscle groups, like squats, deadlifts, and overhead presses. These improve stability and posture while engaging your abs.

Combine Cardio and Strength Training: Cardio boosts calorie burn, while strength training builds muscle and increases metabolism. Together, they help reduce fat and create a lean, toned physique.

Here are some key exercises that can help you tone up on your journey and build ab muscle when the time is right:

1. Reverse Crunch

Why it works: The reverse crunch isolates the lower abs by lifting the pelvis off the floor, engaging deep abdominal muscles.

How to perform:

• Lie flat on your back, arms by your sides.

• Bend your knees to a 90-degree angle and lift your legs off the ground.

• Use your lower abs to lift your hips off the mat and curl them toward your chest.

• Lower back down with control.

Sets/Reps: 3 sets of 12–15 reps.

2. Leg Raises

Why it works: This exercise targets the lower abs as you lift your legs while keeping your core tight.

How to perform:

• Lie flat on your back with your hands under your lower back for support.

• Keep your legs straight and lift them to a 90-degree angle.

• Lower them slowly without letting them touch the ground.

Sets/Reps: 3 sets of 10–12 reps.

3. Mountain Climbers

Why it works: This dynamic movement combines core activation with cardiovascular benefits.

How to perform:

• Start in a high plank position with wrists under shoulders.

• Drive your knees toward your chest one at a time in a running motion.

• Keep your core tight and back flat.

Sets/Reps: 3 rounds of 30 seconds.

4. Bicycle Crunches

Why it works: This exercise engages both upper and lower abs while also working obliques.

How to perform:

• Lie on your back with your hands behind your head.

• Bring one knee toward your chest while twisting your opposite elbow to meet it.

• Alternate sides in a pedaling motion.

Sets/Reps: 3 sets of 12–15 reps per side.

5. Flutter Kicks

Why it works: This move keeps your lower abs engaged continuously while targeting hip flexors.

How to perform:

• Lie flat on your back, hands under your hips for support.

• Lift your legs slightly off the floor and alternate kicking them up and down in small motions.

Sets/Reps: 3 sets of 30 seconds.

6. Plank to Knee Tucks

Why it works: This variation of the plank directly targets the lower belly while also improving overall stability.

How to perform:

• Begin in a plank position.

• Pull one knee toward your chest while keeping your core engaged.

• Return to plank and alternate sides.

Sets/Reps: 3 sets of 10 reps per side.

These two additional moves challenge your lower abs in different ways, helping to improve core strength and stability for a flatter lower belly.

7. Hanging Leg Raises

Why it works: This advanced move directly targets the lower abs by requiring you to lift and control your legs against gravity.

How to perform:

• Hang from a pull-up bar with your arms fully extended.

• Keep your legs straight and slowly raise them to a 90-degree angle.

• Lower them back down with control, avoiding momentum.

Sets/Reps: 3 sets of 8–12 reps.

8. Dead Bug

Why it works: This exercise strengthens the lower abs while promoting spinal stability, making it excellent for those with lower back pain.

How to perform:

• Lie on your back with your arms extended toward the ceiling and your knees bent at a 90-degree angle.

• Slowly lower one arm and the opposite leg toward the floor, keeping your core engaged.

• Return to the starting position and alternate sides.

Sets/Reps: 3 sets of 10–12 reps per side.

How Often Should You Perform These Exercises?

For noticeable changes, aim to perform these exercises 3-4 times a week, allowing a rest day in between sessions. Consistency, paired with proper nutrition and overall core training, is key to achieving a flatter lower belly.

Start incorporating these moves into your routine today, and you’ll be on your way to a stronger, leaner core in no time!

*REMEMBER*

You can’t spot reduce fat, and core exercises alone won’t shrink your belly. Focus on lowering body fat through a calorie deficit, functional training, and improved posture. Defined abs are the result of balanced nutrition, consistent workouts, and overall fat loss - not just crunches.