When it comes to sculpting a strong and toned core, most women think of traditional ab exercises done on the floor.

However, there’s another effective way to target your abs and burn stubborn lower belly fat, which is standing abs workouts. Standing abs workouts work your whole core, not just your upper abs like traditional abs exercises do. They work your lower abs and obliques too.

That’s why I have designed this 8-minute standing abs lower belly workout with dumbbell weights to challenge and sculpt your core muscles. This workout will leave you stronger and more empowered. 

Always keep in mind that sticking to effective workouts is key if you want to get a toned body and lose that stubborn lower belly fat. 

Let’s get started!

Step-By-Step Guide to Standing Abs Lower Belly Fat Workout 

Starting a fitness journey takes hard work, the right routine and the right equipment. For this workout, we will use dumbbells to make the exercises harder and get better results. 

We will work toward a more functional and well-rounded fitness level by working out different muscle groups, like the core, glutes, and legs.

Warm-Up: It’s essential to kick off any workout routine with a proper warm-up exercise. This helps prepare your body for the upcoming physical activity by increasing blood flow to your muscles, enhancing flexibility, and reducing the risk of injury. 

→ Here’s a simple warm-up exercise you can add to your lower belly workout routine.

* Remember to start with lighter weights and gradually increase the resistance as you become more comfortable with the exercises. Rest for 30–60 seconds between each exercise.

Here’s a step-by-step guide to a standing abs lower belly fat workout with weights:

1. Dumbbell Crunch with Knee Raise

Grab your dumbbells and lift them above your head to start our workout. As you do crunches and lift your knees at the same time, engage your core. Keep your arms straight throughout the movement and pay attention to your form.

2. Dumbbell Knee Touch

Hold the dumbbell in front of your body as you move on to the next exercise. You should be able to touch the dumbbell with your knees, which will work your abs, legs, glutes, and hip flexors. This standing ab workout is a complete way to tone many muscle groups at the same time.

3. Around the World

As we move on to the “around the world” exercise, choose a heavier dumbbell. When you move the weight around your body, work your abs, glutes, and legs. Switch sides halfway through to make sure that everyone is working out equally and to get the most out of the exercise.

4. Dumbbell Swings (Front, Right, Left, Center, Down)

Maintain a strong core as you perform dynamic dumbbell swings in multiple directions—front, right, left, center, and down. Focus on engaging your abdominal muscles and keeping your back straight throughout the movement to maximize the benefits and minimize the risk of injury.

5. Standing Russian Twist

Standing Russian twists are a great way to work your abs and core. Hold the dumbbell and move it from side to side while maintaining a stable stance. This exercise works the lower abs and obliques and also makes the core stronger and more stable overall. 

6. Dumbbell Swing and Lift

Hinge at the hips and maintain a straight back as you lower your body with the dumbbell out in front. This exercise activates your core muscles while also providing stabilization for the lower back. Focus on controlled movements and proper breathing to optimize results.

7. Dumbbell Knee Lift (Left Hand)

Hold the dumbbell in your left hand and lift your right knee to touch it. Engage your core muscles to stabilize your body and enhance balance. Adjust the weight according to your fitness level, ensuring that the exercise remains challenging yet manageable.

8. Dumbbell Knee Lift (Right Hand)

Switch sides and repeat the knee lift exercise, this time with the dumbbell in your right hand. If you want to work the abdominal muscles effectively, keep good form and focus on controlled movements. Remember to breathe rhythmically throughout the exercise to optimize oxygen flow to your muscles.

READ ALSO: A 15-Minute Standing Abs and Booty Workout For Women Over 50

You Can Lose Those Lower Belly Fat 

Losing lower belly fat can be a common concern for many women over 50. For most people, it takes more than just diet and exercise to get through it. Visceral fat is a type of fat that is deep inside the abdomen and can be hard to get rid of.

Genes, changes in hormones, not getting enough sleep, stress, and eating poorly are some of the things that can cause lower belly fat to build up.

When you are stressed, your body releases hormones like cortisol that can make you store more visceral fat. A sedentary lifestyle and eating a lot of sugar can also affect its buildup.

While trying to lose lower belly fat, it is important to look at the whole picture. This could mean making changes to your diet, getting regular exercise, dealing with stress, putting quality sleep first, and getting help from healthcare professionals if you need it. 

Remember that making small changes that you can keep up with over time can have a big effect on your health and well-being. 

READ ALSO: 5 Minute Abs Workout To Reduce Belly Fat Fast

The Science Behind Standing Abs Exercises For Targeting Lower Belly Fat

Standing abs exercises can be particularly effective for targeting lower belly fat because they engage multiple muscle groups at once.

When you perform these exercises, you activate your rectus abdominis (the front ab muscles), transverse abdominis (the deep core muscles), and obliques (the muscles on the sides of your waist).

When you work out more muscles, you burn more calories overall, which can help you lose more fat, even in the lower belly. Standing abs exercises also make your core more stable and help tone and tighten the muscles in your middle.

Research has shown that exercises like Russian twists, and standing knee raises activate the rectus abdominis and obliques more effectively than traditional ab exercises like crunches and sit-ups.

Standing abs exercises are a great way to get rid of lower belly fat and build a strong core because of this. 

These exercises can help you reach your fitness goals and make you feel stronger and more confident in general.

Why Add Weights to Your Standing Abs Lower Belly Fat Workout?

Standing abs exercises can help you get in shape, but adding weights to your routine can really boost your results. The intensity of your workout goes up when you add resistance. It also helps you build lean muscle mass.

Being able to lift weights is a great way to lose fat because it makes you burn more calories even when you are not doing anything.

When you do standing abs exercises with weights, you test your balance and work out more muscles, like your shoulders, arms, and legs. This means you will work out your whole body while focusing on your abs, which will make your body look better overall.

Working out with weights can also make bones stronger and lower the risk of osteoporosis, which is especially important for older women. 

Proper form and technique for standing abs exercises

It is important to keep good form and technique during your standing abs workout so that you get the most out of it and do not hurt yourself. Here are some key tips to keep in mind:

• Stand tall with your feet shoulder-width apart and your core engaged.
• Keep your spine neutral and your shoulders relaxed.
• Exhale as you contract your abs and inhale as you release.
• Focus on slow, controlled movements rather than speed.
• Start with lighter weights and gradually increase the resistance as you get stronger.
• Listen to your body and modify exercises if needed to avoid strain or discomfort.

Follow these tips to get the most out of your standing abs workout and lower your risk of getting hurt.

Closing Thoughts

You did great with the 8-minute standing abs and lower belly fat workout with dumbbells. You should be proud of how hard you work to stay fit. 

Keep in mind that consistency is key to reaching your fitness goals, no matter how hard or easy the routine is for you. Do this workout at least once a week, and as you get better, make it harder. 

Stay tuned for more fitness tips and workouts, and remember, you are capable of achieving anything you set your mind to!

Explore More

You should also try this effective lower belly fat workout: 10-Minute Standing Abs Workout To Melt That Muffin Top (No Equipment) if you want to fight that flab.

For a more organized plan, you can also check out our 14-day glow-up fitness course, which includes strength training, low-impact cardio, walking exercises, stretching, and balance exercises. 

You can also check out the Fabulous50s Youtube channel for some amazing mobility workout routines.

Everything you need for healthy aging is just a click away.