Getting rid of fat below the belly button requires losing overall body weight and toning your core. To lose overall body fat, you will need to burn more calories than you consume daily by exercising and eating less. Doing 30 minutes of cardiovascular exercise daily will burn extra calories and help you lose fat. Strength training your core will tone the lower abdominal muscles for a tighter, flatter appearance. Eating a diet that is low in saturated fats with 500 calories less than you normally consume daily will help you lose 1 lb. a week, according to FamilyDoctor.org.
Modified Roman Chair
Step 1
Sit at the edge of a stable chair, with your torso in upright alignment. Relax your shoulders away from your ears and place your hands on the edge of the chair, fingers facing forward.
Step 2
Lift your feet off the floor and bring your knees up toward the ceiling slightly. Tighten your abs by pulling your belly button toward your back and tilting your tailbone slightly.
Step 3
Push your hands into the chair and lift your butt off the chair. Keep your shoulders in neutral alignment and away from your ears. Keep your neck tall and your head facing forward.
Step 4
Hold your torso lifted off the chair for as long as you can. Hold this position for a minimum of five to 10 seconds.
Step 5
Lower your butt back to the chair. Relax your arms, wrists and hands for 30 seconds. Repeat the entire sequence for one minute.
Seated Abdominal Twist
Step 1
Sit upright with your shoulders over your hips. Place your feet flat on the floor with your knees up toward the ceiling.
Step 2
Lean your torso back slightly, until you feel your strongest abdominal engagement. If you feel stress on your lower back, you are leaning too far back. Hold this position, clasp your hands and extend your arms in front of your stomach.
Step 3
Twist to your right and place your hands toward the floor on the right side. Twist back to center and then twist to your left, placing your hands toward the floor on your left side. Continue twisting for 15 to 20 repetitions.
Step 4
Increase intensity by holding a weight or weighted medicine ball while you twist, or by lifting one or both feet slightly off the ground. Keep stress off your lower back at all times to avoid injury.
Things You'll Need
- Stable chair
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