Exercise Routine For Lower Belly

The lower belly is a common problem area. You may have extra weight as a result of overeating or pregnancy, or the area may not be as toned as the rest of your body. Unfortunately, the lower abs are one of the toughest areas to target. To do so, perform a variety of aerobic and abdominal-targeting exercises. A long-term dedication to this fitness plan can help you reach your desired results quickly.

Aerobic Exercises

It's not possible to spot-target weight loss on a specific area. To lose weight on your lower belly, you need to lose weight on your overall body. As you lose weight overall, you will start to see the weight disappear from your lower belly. Aerobic exercises help you lose weight by burning ample amounts of calories. Exercises include running, walking and jogging, as well as bicycling, swimming, jumping rope. For aerobic alternatives, try dancing, hula hooping or games like tennis and racquetball. In the gym, try the elliptical trainer, pool, treadmill and stationary bike. Perform aerobic exercise sessions three to five days of the week.

Aerobic Exercise Intensities

Perform aerobic activities at a high intensity for 30 minutes via high-intensity interval training, or HIIT. HIIT allows you to burn ample calories and boost your metabolism for the day. For HIIT, perform three aerobic activities in one 30-minute period, alternating between them every eight minutes. Use the extra minutes between to rehydrate and prepare for the next exercise. In contrast, perform one aerobic activity for 45 minutes for a low-intensity exercise session. Not only does this help burn fat, it protects your joints from stress caused by the intense repetitions of HIIT. Alternate between intensities for each aerobic exercise session.

Hanging Abdominal Leg Raises

This exercise targets the lower abdominal muscles, helping to build the area for visible tone. Hang from a pull-up bar with your legs hanging straight down. Using your abs to pull up your legs, bring your knees toward your chest until they reach your waist. Slowly return to the original position. Your movements should be slow and controlled throughout the exercise for optimum effectiveness. Perform as often as desired. As with all ab-targeting exercises, leave a few days between targeting-exercise sessions. This allows the muscles to repair.

Flat Bench Leg Raises

This exercise also targets the lower abs. Lie with your back flat on a bench, with your legs off the bench but parallel to the floor. Place your hands next to your head and grab the top part of the bench. Raise your legs as high as you can, keeping them as straight as possible. Keep your abdominal muscles contracted throughout the exercise, and use them to perform the leg raise. Lower your legs slowly to the starting position and repeat as often as desired.

Abdominal Knee Raises

The abdominal knee raise uses the parallel bars to tone your lower belly. Position yourself on the bars so that your forearms are on the arm rests, your hands are gripping the handles and your legs are hanging straight downward. Using your abdominal muscles, gently lift your legs toward your chest as far as possible. As your knees reach your chest, slowly roll your upper body toward your knees. Squeeze your abdominal muscles for one count when reaching the top of the movement. Return to the starting position. Perform as many reps as desired.