Getting rid of excess fat or flab from the lower abdomen, especially for women who have had children, takes a bit of focus and determination. You can achieve this goal with diet and overall exercise, as well as specific exercises that work the lower abdominal muscles. For women, fat or flab in this area is one of the most stubborn to tackle, but several methodical steps to reduce and flatten the lower abdomen are well worth the effort.
Step 1
Drink plenty of water to reduce bloating and water retention. Reduce or eliminate carbonated beverages from the diet, which lead to water retention and can cause bloating from the carbon dioxide ingredient in soda.
Step 2
Avoid or reduce consumption of high-fiber foods foods that cause bloating such as beans, broccoli, cabbage, Brussels sprouts, pears, peaches and apples. Reduce the amount of whole grains and brans, which cause bloating and gas, as well as cheese and ice cream.
Step 3
Exercise every day for at least 30 minutes, but up to 90 minutes if you have time. Exercise helps build lean muscle mass, which increases your metabolic rate--the speed and efficiency that your body burns calories or fat for fuel. You'll start to see fat melt away from all areas of your body, including your abdomen.
Step 4
Perform specific lower abdominal exercises to target and work these muscles. For example, lying leg raises, also known as throwdowns or vertical lying leg thrusts, are an excellent exercise to help firm and strengthen the lower abdominal muscles. Lie on your back on the floor, feet together and arms at your sides or hands tucked slightly under the hips for support. Sucking in the abdominals, and keeping the head and shoulders on the floor, lift your legs upward, side by side 90 degrees, or until they're directly over your hips, then lower. Do 10 of these to start.
Step 5
Perform a Reverse Curl. Lie on the floor on your back, knees bent, hands at your sides or tucked slightly under your buttocks for support. Legs bent, lift the knees toward the chest, keeping the hips glued to the floor. Suck the abdominal muscles in while performing this exercise. Hold the contraction for a second or two and then lower. Do this exercise between 10 and 20 times.
Tips and Warnings
- The USDA now suggests 10 to 15 8-oz. glasses of fluid depending on age and gender, and the Mayo Clinic specifically recommends about eight 8-oz. glasses of water every day.
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