Quick & Easy Ab Workouts To Get Rid Of Lower Belly Fat

The ab region is a common problem area. However, no matter how many crunches and situps you do, you won't lose your lower belly fat. This is because you can't spot target weight loss on any specific part of the body. To lose weight on your belly, you need to lose overall weight. Once you're dropping pounds, you will likely see results in your problem area. Weight loss requires a combination of diet and aerobic exercises. Ab workouts, which you can mix in with your weight loss program, will strengthen the abdominal muscles for visible firmness once the fat is gone.

Aerobic Exercises

You lose weight when you burn more calories than you consume. Aerobic exercises which include running, jogging, bicycling, swimming, dancing, jumping rope and even hula hooping, help you burn those calories. If in the gym, try the treadmill, stationary bike and elliptical trainer for aerobic exercises. Also try rock climbing, cross-country skiing, hiking and rowing for more adventurous aerobics. Some of these like running, jogging and hula hooping, help your ab muscles become more toned and defined once the fat is removed. Perform aerobic exercises most days of the week. Note that exact caloric burn, as well as length of exercise session, will depend on intensity of the exercise.

Aerobic Intensities

You can perform any one aerobic exercise at low-intensity for 45 minutes to an hour. Not only does low-intensity exercise provide fat-burning benefits, its slow pace provides gentle exercise that won't overstress your joints. Aerobics performed at high-intensity help you burn a lot of calories and boost your metabolism throughout the day. These are done using interval training, where you perform several aerobic exercises in one 30-minute session. Transition between these exercises every eight minutes, using two minutes in between for water breaks and preparation for the next exercise. Alternate between intensities each session.

Ab-Targeting Ball Exercise

This exercise helps tone the lower abdominals once fat loss occurs on the belly. Get into pushup position and rest the exercise ball directly underneath your shins. Keep your arms shoulder-width apart and your legs hip-width apart. Keep your back straight and pull your knees toward your chest, allowing the ball to accommodate this movement by rolling forward under your ankles. Contract your abdominals when your knees reach your chest. Straighten your legs, allowing the ball to roll back into starting position. This is one repetition. Perform as many as desired or until you've failed to maintain proper technique.

Ab-targeting Hanging Knee Raises

Hanging knee raises also work the lower abs. Hang from a chinning bar or pullup bar with your knees slightly bent. Lift your knees toward your chin. When in the contracted position, your knees will be pulled up to your chest as close to your chin as possible. Gently lower your legs back down to the starting position. This is one repetition. Perform as many as desired or until you've compromised your form.

Diet

A healthy, controlled diet helps cut out empty calories such as soda, cookies and chips, that may add to belly fat. It also gives your body the nutrients it needs -- like carbs and protein -- to exercise and build muscle. Such foods that provide these nutrients are fruits, vegetables, nuts and lean meats such as turkey and chicken. Also, avoid any processed foods which are high in fat. Because a diet is so specific, consult your physician for dietary recommendations that cater to your specific needs.