According to the textbook "Exercise Physiology: Energy, Nutrition and Human Performance," some of the deepest abdominal muscles are located in the lower part of the torso. Also known as the transverse abdominis, a muscle running laterally across the waistline, the lower belly is also prone to holding more fat than other parts of the abdomen. Losing lower belly fat is done through overall fat-loss and strength-training designed to target the transverse abdominis to replace fat cells with muscle cells.
Plank Leg Lifts
Plank-based exercises work the deepest layer of abdominal muscle through dynamic tension and through using your entire body's weight as resistance. Begin lying on your stomach with your hands under your shoulders. From here, simply push your body straight up until only the palms of your hands and balls of your feet are touching the ground. Use your core to stabilize your spine and pelvis into one straight, long line as if you are preparing to do a push-up. Lift one foot straight up a few inches, then return it and lift the other. "Planks are so efficient in working the muscles of the core you don't see every day," said American College of Sports Medicine certified personal trainer Shelby Young. "They're going to work where the fat cells are stored and not just the superficial muscles on top, which don't have a ton of fat in them."
Reverse Supine Crunch
Reverse supine crunches are designed to work the lower abdominals through a series of leg-lifts. Begin lying on your hands with your hands placed under your tailbone to support your lower back. Bend the knees in 90 degrees and straighten your legs as much as possible. Using your core and abs, lift your legs straight up, trying to press your feet toward the sky and bringing your hips a couple inches off the ground. Release in a controlled manner to ensure you're working the abs and not swinging the legs. "It's a small movement, but an effective one," said Young. "As you lose lower belly-fat and your abs gets stronger, you'll be able to lift the hips higher and keep your legs straighter."
Stability Ball Knee Tucks
Using a large stability ball will add more of an overall challenge to your entire core while isolating the lower belly. Begin kneeling with the ball in front of you. Drape your torso over the ball and walk your hands forward until the ball is under your ankles. Crunching the abs, tuck your knees into your chest, rolling the ball under your ankles, and then extend the legs straight back. "A great move to blast lower belly fat," said Young. "It's simple, challenging and really really going to fire up those lower abs every time your tuck your knees in."
References
- "Exercise Physiology: Energy, Nutrition and Human Performance"; William D. McArdle, Frank I. Katch, Victor L. Katch; 2006
- Shelby Young, ACSM Certified Personal Trainer; Hampshire Hills Sports and Fitness Center; Milford, N.H.
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