Exercises To Get Rid Of Lower Belly Fat

Any time you have belly fat, you are at an increased risk for developing deep, internal fat called visceral adiposity. This is the bad type of fat that can surround your organs and lead to a number of chronic conditions, such as cancer, heart disease and diabetes, according to USA Today (see Resources). To get rid of lower belly fat, you need to do a blend of lower ab and calorie-burning exercises.

Cardiovascular Exercise

Cardio can help you burn the fat that is found in your lower belly. Any type of cardio will work, as long as it gets your heart rate elevated and causes you to sweat. Fast-paced walking, running, biking, jumping rope and elliptical training are examples. Aim for 45 to 60 minutes of cardio and do it 4 to 5 days a week.

Hanging Leg Raises

Hanging leg raises are performed with a pull-up bar. Grab the bar with an overhand, shoulder-width grip and let your legs hang straight down. Keeping your legs straight and your upper body still, raise your legs up until they parallel the floor; hold for a full second. Slowly lower your legs and repeat 15 to 20 times. To increase the challenge, raise your legs higher in the air.

Reverse Decline Crunches

Reverse decline crunches are performed on a decline bench. Lie face-up on the bench with your head up toward the padded support. After grasping the sides of the bench above your head, extend your legs out straight in the air. In a controlled motion, pull your knees into your chest and hold for a second. Slowly extend your legs back out and repeat for 15 to 20 reps.

Flutter Kicks

Flutter kicks are performed from a face-up position on the floor. Place your arms at your sides and lift your legs 6 inches off the floor. From here, move your legs up and down in a scissor motion 2 to 3 feet higher for 15 to 20 reps. If you feel any pressure in your lower spine, place your hands under your butt.

Bicycle Crunches

Bicycle crunches work your entire abdominal area. Lie face-up on the floor with your legs lifted, knees bent 90 degrees and shins parallel to the floor. After placing your hands on the sides of your head, raise your shoulders off the floor. In a steady twisting motion, move your left elbow and right knee toward each other, while straightening your left leg. Carefully reverse the motion by bringing your right elbow and left knee toward each other, while extending your right leg. Continue going back and forth for 15 to 20 reps.