The dreaded lower belly pooch can be due to many reasons, including genetics, diet, inflammation, and lifestyle. Many people tend to put on weight in the lower part of the belly.
First of all, forget about the idea that you can ‘treat the areas’ of your body where you have excess fat. Even if you do thousands of repetitions of toning exercises, you will not lose fat if you do not follow the correct steps.
Cardio, yoga and sit-ups can strengthen the lower abs and tone muscles, but they won’t erase fat deposits. The only way to get rid of lower stomach fat is to get rid of fat from your entire body. That can be done by maintaining a calorie deficit and doing specific exercises that target the lower abdomen.
Exercises to get rid of lower belly
These five exercises can help you get rid of the lower belly:
1) Scissor switch
The scissors shift is an exercise for the lower abs that is sometimes used in Pilates workouts. It is an excellent fat burner and can help you get rid of belly fat.
This is how you do it:
- Begin by lying on your back on a yoga mat and raise your legs at a 90-degree angle toward the ceiling. You must bend your feet. Your hands can go behind your head.
- Lift your chin toward your chest and hold it there so that your rib cage curves toward your navel. Your lower abs should start working.
- Let one of your legs drop to the ground in a controlled way. If you can, stop your leg before it hits the ground and keep it an inch off the ground.
- Raise that leg again. Switch to the other leg and repeat the previous step while keeping your chest up. Repeat 20 times.
2) Razor Crackle
Jackknife crunches can be on the ground to work the lower abs. At first, the movement may seem easy, but after a few reps, you’ll notice how it tightens your core.
This is how you can do a razor crunch:
- Lie on your back with your arms stretched over your ears and toward the wall behind you.
- Engage your core muscles and raise your arms toward your legs. Bring your extended legs up and back toward your head at the same time.
- Come up to your knees and drop down.
- Do three sets of 20 reps to start, and then work your way up from there.
3) submarine
Although this is a simple move, it does a lot for your lower abs. Use your breath to help you work your abs more deeply.
Inhale as you move your legs to one side and down, and exhale as you move to the other side. Imagine that your navel is being pushed up to your spine.
This is how you can make a submarine:
- Put your feet on the ground and bend your knees.
- Lean back and rest your upper body on your elbows. Your back must remain upright.
- Brace your abs and raise your legs so your knees touch and your legs form a 90-degree angle. Point your toes.
- Slowly move your legs to the left (both hips should remain on the ground).
- Keeping your legs at a 90-degree angle, bend and lift them to the right, as if you were writing the letter ‘U’ with your knees to complete one rep.
- You must do 20 reps before switching sides.
4) Interlocking lift and switch
This Pilates move is a great way to work your lower abs, but it also works your entire core. Aim for your bottom belly dog with this interesting exercise.
This is how you do a criss-cross lift and shift to reduce your lower abdomen:
- Lie on your back with your arms at your sides.
- Stretch both legs up to the ceiling, crossing right over left with toes pointing up.
- Keeping your abs tight, take a deep breath and lower your legs about 45 degrees.
- As you exhale, bring your legs in toward your body and lift them up at an angle, as if you’re pointing to where the wall meets the ceiling behind you.
- Raise your hips and back off the floor, and press down with your arms for support.
- Pause for a count once and slowly rotate through your spine to lower your hips and bring your legs back to the starting position to complete one rep.
- You can do up to three sets of ten repetitions.
5) Frog Press
This lower abs workout move works your core and inner and outer thighs at the same time. It can help you reduce and eventually get rid of your lower belly.
This is how to do a frog press to reduce the lower abdomen:
- Lie on your back, knees bent and out, feet flexed, and heels together.
- Inhale and curl your head and shoulders over your ribcage as you look down at your legs.
- Stretch your arms out to the sides of your hips, keeping your palms facing down.
- As you exhale, push yourself through your heels; Extend your legs 45 degrees and squeeze the backs of your knees.
- Inhale and pull your heels toward your body to complete one rep. You can do up to three sets of ten repetitions.
What do you think about this story? Tell us in the comments below.
Coming soon!
var fbPixelFired = false;
document.addEventListener(“scroll”, function() { loadFBPixel() });
document.addEventListener(“mousemove”, function() { loadFBPixel() });
function loadFBPixel() {
if(fbPixelFired) {
return;
}
fbPixelFired = true;
!function(f,b,e,v,n,t,s){if(f.fbq)return;n=f.fbq=function(){n.callMethod?
n.callMethod.apply(n,arguments):n.queue.push(arguments)};if(!f._fbq)f._fbq=n;
n.push=n;n.loaded=!0;n.version=’2.0′;n.queue=[];t=b.createElement(e);t.async=!0;
t.src=v;s=b.getElementsByTagName(e)[0];s.parentNode.insertBefore(t,s)}(window,
document,’script’,’https://connect.facebook.net/en_US/fbevents.js’);
fbq(‘init’, ‘952063904834769’);
fbq(‘track’, “PageView”);
fbq(‘track’, ‘ViewContent’);
}
.
