Many people, especially women, complain of a lower belly pooch. It is possible to reduce that pooch, but you will have to make a commitment to a strict diet and exercise plan. The American Heart Association recommends 30 minutes of exercise a day, most days of the week. This plan to reduce a lower belly pooch requires both cardio and toning exercise segments. They may be done on the same day, or you may alternate between toning and cardio. Whatever you choose, do not complete the same toning exercises on consecutive days. For example, you may choose to do cardio and toning exercises 60 minutes a day, on Monday, Wednesday and Friday. Or, you may choose to do 30 minutes sessions six days of the week, alternating between cardio one day and toning another. For example, do cardio on Monday, Wednesday and Friday and do toning on Tuesday, Thursday and Saturday.
Step 1
Avoid certain foods that may cause gas, bloating and puffiness in the lower belly area. Eliminate junk food such as fried food, chips, desserts and soda. Also avoid consuming too much salt, which will make you retain water and cause your pooch to look bigger. Other foods to avoid for similar reasons include carbonated beverages, raw vegetables in large amounts, chewing gum and artificial sweeteners.
Step 2
Limit your carbohydrate intake. Many people underestimate the number of carbs they consume. For example, a bagel may have up to six servings of carbohydrates. However, most people assume that one bagel is one serving. Choose whole grain options whenever possible and enjoy carbs such as breads and pastas in moderation only.
Step 3
Do the plank as part of your toning routine, three days a week. Begin on an exercise mat in full push-up position with your weight resting on your palms and your toes. Your body should form a straight line. Drop from your palms to your forearms and hold this position for 30 to 60 seconds. Rest briefly and repeat two more times.
Step 4
Do reverse crunches three days a week. Begin lying on your back, knees bent and feet flat on floor. Keeping your knees bent and close to the body, slowly roll your hips toward your head, lifting hips about 1 inch off the ground. Slowly lower back to starting position. Do three sets of eight to 12 repetitions.
Step 5
Do cardio exercise three days each week. Cardio exercise helps you burn fat and calories. This will help you eliminate some of the excess fat in your lower belly area. Examples of cardio exercise include running or jogging, walking and cycling. Take cardio classes at your local fitness center, or go for a hike with friends.
Things You'll Need
- Sneakers
- Exercise mat
- Food journal
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