A flat stomach is a common goal for many. Yet, the lower abdomen often stores fat early in adulthood, making it a stubborn area.
Don't worry—there's an effective solution. As a fitness professional with years of experience training clients, I recommend the "candle" exercise to target and strengthen the lower abs for noticeable results in just 3 weeks.
- Lie on your back with your arms along your body.
- Raise your legs straight up. If flexibility is an issue, bend them slightly.
1. Take a breath, then hold it.
2. Lift your buttocks just a centimeter off the ground. Important: Avoid swinging your feet back and forth—keep leg movement strictly vertical.
3. Exhale as you lower your buttocks back to the ground.
For optimal results, never swing your legs or feet back and forth. Focus solely on vertically raising your buttocks and legs—the lift should be minimal, just a few centimeters.
It may feel challenging initially. Many beginners swing to gain momentum, but this is counterproductive. Instead, concentrate on contracting your lower abs, which builds strength from the start. With practice, you'll lift without swinging after a few sessions.
Begin with 3 sets of 10 reps, resting 30-60 seconds between sets.
Once you can lift cleanly without momentum on every rep, gradually increase repetitions.
This exercise excels at developing the lower rectus abdominis (those "two bottom chocolate squares").
With consistent practice three times a week, expect to feel stronger after 4 sessions (about 10 days)—you'll lift effortlessly, amplifying effectiveness.
Visible flattening depends on diet and starting point, but most see changes in 2-3 weeks on average.
Have you done this exercise? Share your experience or questions in the comments—I'd love to hear from you!
