The hypogastric area of the abdomen is located in the pubic region of the body. Doing crunches every night is not going to hit the muscles in this area. Unfortunately you cannot spot reduce fat. However you can lose fat in the hypogastric area by decreasing your total body fat percentage. A clean diet and a specialized workout program with help you melt the fat off your lower abdomen.
Step 1
Count your daily calorie intake with an online weight management program like MyPlate on LIVESTRONG.COM. Monitor your calories for a few days to see your average intake. Subtract 500 from your average to calculate the number of calories you need to target to lose about 1 lb. per week.
Step 2
Consume whole foods in their natural forms like whole grains, fresh produce, lean meats, fish, soybeans, low-fat dairy and healthy fats like seeds, nuts and olive oil. Eating natural foods keeps you fuller longer and while eating less.
Step 3
Train your abdominal muscles three days per week. Work your abs from all angles to effectively build muscle and burn fat in the target area. Do crunches, leg raises, side crunches, reverse crunches for three sets of 25 repetitions. Also do the same sets of planks---hold your body in a push-up position on your elbows for 30 to 60 seconds.
Step 4
Perform total-body resistance training workouts three days per week to build muscle and burn fat. Do one exercise for each muscle group including push-ups, lunges, squats and overhead shoulder presses for one set of 15 to 20 repetitions each.
Step 5
Do 30 minutes of cardiovascular exercise five days per week. Step on the Stairmaster, walk on the treadmill, or ride your bike. Change up your cardio daily to keep your body guessing.
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