Stop Leaks & Flatten Your Lower Belly: How to Find Your Lower Abs

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If you’ve been doing crunches, planks, and core workouts and you're still leaking or dealing with a lower belly “pooch” that just won’t go away then keep reading!

The truth? Your lower abs and front pelvic floor work as a team. If one is weak or disconnected, the other can’t function well and that dysfunction creates downward pressure on your bladder, pelvic organs, and abdominal wall.

The Problem? Upper abs are taking over. Here’s what commonly goes wrong:

You grip or suck in your upper abs (like pulling your belly button to your spine).
That creates downward pressure onto your bladder and pelvic floor.
You’re left with leaks, pressure, or a lower belly that feels like it’s sticking out no matter what.

Think of your core like a balloon. When you grip at the top, the pressure has to go somewhere, and that somewhere is down.

Why Your Lower Abs Still Feel Weak (Even With Core Work)

There are 3 main pressure points that work against your pelvic floor:

Upper Ab Gripping: Constant tension in the top of your abs compresses pressure downward
Sucking in Your Belly Button: Creates inward pressure that weakens the deep core and pelvic floor.
Backside Gripping (also known as “Butt Clenching”): This technique forces pressure forward onto the front of the pelvic floor.

All three patterns cause dysfunction in your lower abs and weaken your pelvic floor’s ability to respond to daily activities, such as sneezing, jumping, or lifting.

Four Lower Ab Exercises That Rebuild Core + Pelvic Floor Connection

These exercises help retrain your deep core, not just your six-pack. They follow a strategic flow:

Connection: Wake up the mind-body link to your lower abs + front pelvic floor.
Stability: Build deep strength to support your spine and prevent pressure leaks.
Tension: Train how to manage pressure, without clenching or bearing down.
Gravity: Challenge your core in real-life positions, so your strength translates outside the mat.

Here is the full follow along:

1. Supine Ball Squeeze – Build Connection

What it does: Activates your lower abs and front pelvic floor using adductors (inner thighs).

How to do it:

Lie on your back, knees bent.
Place a Pilates ball or pillow between your knees.
Inhale into your ribs and belly—feel expansion in all directions.
Exhale slowly while squeezing the ball.

Imagine lifting your pelvic floor “from the bottom up.”
Consider your hip bones gently drawing together.

Release fully before repeating.

Do this for 30 seconds. Repeat 2–3 rounds.

💡 Great for moms with posterior pelvic floor tightness + anterior weakness (very common postpartum).

2. Lower Ab Leg Drop – Create Stability

What it does: Teaches your lower core to stabilize your pelvis while moving your limbs (essential for lifting and daily function).

How to do it:

Start in the same position as above.
Inhale to prepare.
Exhale and gently lower one leg down toward the floor, keeping hips still.
Return and repeat on the other leg.

Focus on:

Not letting your pelvis rock.
Exhaling from the bottom up.
Keeping core muscles firm and engaged throughout.

Alternate legs for 30 seconds. Repeat 2–3 rounds.

3. Knee-to-Hand Press – Build Tension Without Clenching

What it does: Trains your core to handle pressure from both the top and bottom, without collapsing onto your pelvic floor.

How to do it:

Lie on your back, one foot resting on the opposite knee.
Place both hands on the lifted knee.
Inhale to expand.
Exhale and press your knee into your hands and your hands into your knee.
Focus on lifting from the bottom up, not bearing down.

30 seconds per side. Repeat 2–3 rounds.

Optional: Add a ball between your knees for more challenge when ready.

4. Hands & Knees Hover – Strengthen Against Gravity

What it does: Builds isometric strength in your lower abs while teaching your body to manage pressure under load (like during squats or sneezes).

How to do it:

Start on all fours, knees under hips, hands under shoulders.
Inhale fully—focus on expanding into your back.
Exhale and lift your knees just 1 inch off the ground.
Keep tension in your lower abs while breathing into your back.
Hold, then gently lower.

Begin with 3-second holds. Work up to 30-second holds or 30 seconds of mini-hover pulses.

⚠️ If you feel downward pressure, stop and reset—no bearing down allowed!

How Often Should You Do These Exercises?

Start with this simple protocol:

30 seconds per exercise
2–3 sets
3 times per week

You can also use 1–2 of these exercises as a warm-up before workouts to wake up your lower core and pelvic floor.

Consistency is more important than intensity. You’re retraining a system, not just targeting a muscle.

Remember, leaks and “mom pooch” aren’t just about strength. They’re about:

How your pressure system works
How your breath coordinates with your pelvic floor
And how well your core responds to real-life movement

Want More Help? Join CoreRevive

Ready to rebuild your core, glutes, and pelvic floor from the ground up?

💪 Core Revive is a 4-week full-body foundations program that helps you:

Restore core + pelvic floor function
Improve posture + breathing
Eliminate leaks + pressure
Rebuild confidence in your body

Plus, you'll get my free Pelvic Floor Blueprint and personalized guidance through every phase of recovery.

Grab your spot, or learn more here!

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