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We Asked 3 Trainers About the Best Move for Lower Belly Fat and They All Said the Same Thing

By Alexa Mellardo Parade - Health Stories

Updated April 23, 2026 2:40 PM

If you were to ask gym-goers which area of the body is the most frustrating to slim down, chances are, they'd say the dreaded middle-aged spread. Belly fat is such a common concern that it's earned many nicknames over the years, including "muffin top," "belly pooch," "spare tire," "love handles"-okay, you get the picture. The bottom line? Life happens, and so does belly fat.

This stubborn accumulation of fat becomes more common in midlife due to natural muscle loss (sarcopenia), hormonal and metabolic shifts and reduced physical activity. Much of it consists of visceral fat, which is situated deep inside the abdomen and wraps around your internal organs. This type of fat poses serious health risks-including cardiovascular disease, dementia, asthma and certain forms of cancer-and can be challenging to get rid of.

"Everyone stores fat differently, but the lower belly is one of the most common areas people find particularly stubborn. Struggling to lose fat in this area doesn't mean your overall weight loss efforts aren't working; it simply reflects how the body prioritizes fat storage and loss," explains Deborah Luciano, a NASM-Certified Personal Trainer and Nutrition Coach, from Yoga-Go, who has 20+ years of experience in the health and wellness space. "The lower abdomen has several characteristics that make fat here harder to reduce compared to other areas of the core or body. It is especially sensitive to factors such as stress, sleep, age and hormones. For instance, hormones like cortisol or insulin can encourage fat storage around the midsection, making visible progress slower."

The good news? According to Harvard Health Publishing, regular exercise can help decrease the circumference of your waistline. Even if the number on the scale doesn't drop much, you can still lose visceral belly fat and sculpt lean muscle.

You've got this, because we spoke with three trainers to learn the most productive exercise to burn lower belly fat, and they all had the same answer. So roll out your workout mat and let's get started.

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The Best Exercise To Address Lower Belly Fat

Experts agree that the pelvic tilt reigns supreme for addressing lower belly fat. This exercise fires up the deep core muscles, including the transverse abdominis (TA), as you rotate your pelvis backward and decrease the arching of the lower spine, Luciano explains.

"This movement encourages coordinated engagement of the abdominal wall and stabilizing muscles, creating a subtle ‘corset-like' tension around the midsection," she says. "While it doesn't isolate the TA, it helps train core control and spinal support in a low-load way."

According to Rob Moal, CPT with Train Like Rob, who is based in Vancouver, BC, the TA is the deepest abdominal muscle-and it's something many classic ab exercises miss.

"The pelvic tilt also recruits the lower fibers of the rectus abdominis, the multifidus along the spine and the pelvic floor. It's a full deep-core activation, not just a surface-level crunch," Moal explains.

Because the movement itself is small and controlled, it takes momentum out of the equation and isolates the deeper muscles, forcing them to do all the work. This is what makes the Pilates pelvic tilt so productive for training the lower core in a manner traditional ab workouts simply do not, says Josh York, Founder and CEO of GYMGUYZ, the world's largest in-home and on-site personal training company.

How to do a pelvic tilt

Begin lying flat on your back on the mat with your knees bent, feet flat and arms at your sides.
Take a deep breath in.
On the exhale, gently tilt your pelvis, drawing your belly button in toward your spine and pressing your lower back into the mat.
Hold for a few seconds before releasing to the start position.

What Makes the Pelvic Tilt More Effective Than Classic Ab Exercises?

Many of us have performed countless crunches and sit-ups in hopes of building a lean, more defined midsection. While these moves have forever been ab routine staples, they target the more "superficial ab muscles," like the "six-pack"-and they don't fire up the deep core, says Luciano. Pelvic tilts, however, engage the TA-a muscle that's essential for core stability and establishing a flatter midsection.

"Another key difference is how these exercises affect the lower back. Crunches and sit-ups can cause it to arch if performed incorrectly, sometimes leading to compression or discomfort. Pelvic tilts encourage the lower back to stay pressed into the floor, promoting a safer spinal alignment and reducing unnecessary strain," Luciano adds.

Sit-ups can also cause hip flexor dominance, where your muscles at the front of your hips take center stage, reducing engagement of the core. Pelvic tilts minimize this by ensuring the movement stays small and controlled throughout, allowing the deep muscles in your abdomen to lead the exercise.

The Importance of Form, Control and Tempo

When it comes to acing pelvic tilts, focusing on form, control and tempo is key. After all, this isn't a power exercise, says Moal, but rather "neuromuscular re-education." In layman's terms, you're teaching your deep core to activate correctly-usually for the first time.

Moal tells his clients to move slowly and with intention-fully exhaling during the tilt, holding for two to three seconds at the end range, and using control on the release.

"If you rush it, you recruit the wrong muscles and miss the point entirely," he stresses.

The pelvic tilt also requires mindful breathing-specifically, diaphragmatic breathing. This breathing method-also known as "belly breathing," or breathing deeply into your belly-helps coordinate the movement and ensures the right muscles are being used.

"During this exercise, this type of breathing turns a simple movement into an important tool for engaging the deep core. It also prevents common mistakes such as holding the breath and over-tensing surrounding muscles like the glutes, which can reduce the exercise's effectiveness," says Luciano.

Maximizing Your Routine for Best Results

If you're set on losing lower belly fat, adopting a well-rounded approach is always key. While pelvic tilts are excellent for boosting deep core activation and improving muscle imbalances, they shouldn't be the sole part of your belly fat-melting routine.

York says the pelvic tilt serves as an excellent warm-up or cool-down exercise to focus on breathing. Consider it your "foundation." Once you learn how to control the pelvis and fire up your lower abs, you can transfer that same muscle engagement to other exercises to maximize their benefits.

"Combining pelvic tilts with other exercises, such as glute bridges, planks or other core movements, helps engage surrounding muscle groups and build overall strength. This not only supports better movement patterns but also increases overall energy expenditure," Luciano points out. "It is also important to remember that you can't spot-reduce fat. Since lower body fat is often more resistant and typically reduced later in the weight loss process, focusing only on this area won't provide the desired results."

Focusing on regular strength training, cardio, a nutritious diet and consistency is crucial in order to achieve noticeable results.

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Sources:

Deborah Luciano, a NASM-Certified Personal Trainer and Nutrition Coach, from Yoga-Go
Harvard Health Publishing. (2024, March 26). Taking aim at belly fat.
Rob Moal, CPT with Train Like Rob, who is based in Vancouver, BC
Josh York, Founder and CEO of GYMGUYZ, the world's largest in-home and on-site personal training company

This story was originally published April 23, 2026 at 2:25 PM.