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How to Get Rid of Lower Abdominal Fat

by
author image Julie Williams
Though constantly traveling the world, Julia Williams is based in Chicago and has been writing since 2006. Williams holds a Bachelor of Science in accounting. She is also a licensed fitness instructor, specializing in Pilates since 2003 and has written hundreds of articles on exercise and health.
How to Get Rid of Lower Abdominal Fat
Work out with a friend for extra motivation. Photo Credit Barry Austin/Digital Vision/Getty Images

While upper and lower abs are not a separate muscle, fat does tend to gather in the lower ab region in some people. To lose fat that is gathered on top of your lower abs, you have to burn extra fat all over, since you cannot spot reduce. By burning more calories than you consume, in time you will lose the fat on top of your lower abdominals. Perform exercises that emphasize your lower abs so that when you do lose the extra fat, you'll have muscles to show off. Perform the ab exercises at least three times per week.

Step 1

Perform 150 to 300 minutes of moderate cardio each week. Try jogging, biking, swimming, dancing or rowing.

Step 2

Reduce your diet by 500 calories each day. To lose 1 pound each week, you have to reduce your diet by 3,500 calories each week, or 500 calories each day.

Step 3

Perform knee-ins. Sit on the floor with your legs extended out in front of you. Place your hands flat on the floor next to you. Bend your knees and bring them in to your chest. Straighten your legs and bring them back to the starting position. Repeat 15 times.

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Step 4

Do the 90-degree static press. Lie on a mat on your back. Bend your knees 90 degrees and lift your legs so that your calves are parallel with the floor. Place your hands on your thighs. Tighten your abs. Push your hands into your thighs. At the same time, push back with your thighs onto your hands. Hold for two seconds. Repeat 10 times.

Step 5

Complete the Pilates roll-up. Lie on your back on a mat. Extend your arms up over your head and your legs flat on the mat. Tighten your abs and slowly lift your upper body off the mat. Reach your hands toward the ceiling and then forward toward your feet. Slowly lower your upper body back onto the mat. Repeat eight times.

Step 6

Stretch your abs. Lie on your stomach on a mat. Place your hands flat on the floor near your shoulders. Straighten your arms and lift your upper body off the mat. Hold for 20 seconds.

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GOAL
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
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References

Demand Media