Even though you might have heard that leg lifts will reduce the fat on your lower belly, this is not true. All they will do is strengthen the lower part of your abdominal muscles and leave the fat untouched. Even though ab exercises are part of the solution, they are only one part. You also have to make dietary changes and move your body more than normal. Be advised that this takes sacrifices and discipline.
Step 1
Eliminate all the foods in your diet that contribute to weight gain. This includes foods that are high in saturated fat, sodium and sugar such as cakes, cookies, frozen dinners, crackers, processed meats, doughnuts and ribs. Eat nutrient-dense foods instead, such as greens, fruits, vegetables, lean beef, chicken breasts, fish, nuts, beans and whole grains. Keep your portion sizes respectable and chew your food slowly to prevent overeating.
Step 2
Perform interval training to burn the fat in your lower abdomen. Start out with a light five-minute warm-up, then exercise at a fast pace for 30 seconds. Reduce your intensity to a moderate pace for 60 seconds and increase it once again. Alternate back and forth for 30 minutes and finish with a light five-minute cool-down. Do interval training with any type of cardio that you enjoy, such as running, group cycling, swimming, inline skating, stair climbing or rowing. Work out three days a week on alternating days.
Step 3
Increase your resting metabolism by building muscle. Do exercises that work all of your major muscle groups such as push-ups, shoulder presses, back rows, triceps extensions, biceps curls and step-ups. Perform 10 to 12 reps, three to four sets, and work out on three days, alternating with your cardio.
Step 4
Execute a set of air bikes. Lie face-up on the floor with your hands on the sides of your head, legs lifted and knees bent 90 degrees. Raise your shoulders off the floor and look forward as you rotate your legs in a cycling motion. Perform 10 to 12 reps one direction, then 10 to 12 reps the other direction.
Step 5
Grab a pull-up bar to do hanging leg-hip raises. Grasp the bar with a shoulders-width, overhand grip and let your legs hang straight down. Keep your upper body still as you pull your knees up to your chest. Hold for a full second, slowly lower your legs back down and repeat 12 to 15 times.
Step 6
Execute a set of knee tucks on a stability ball. Place your shins on the ball and hands shoulders-width apart on the floor with your arms extended. Roll the ball toward your head as you tuck your knees into your chest. Hold for a full second, extend your legs back out and repeat 12 to 15 times.
Tips and Warnings
- Perform three to four sets of your ab exercises and do them right after your cardio sessions.
Things You'll Need
- Pull-up bar
- Stability ball
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