Fat under the belly button can be uncomfortable and unsightly. This area is often a trouble spot and can be difficult to address. Unfortunately spot reduction does not work. But by combining regular cardiovascular exercise with a healthy diet and specific exercises to target the problem area, you can reduce overall body weight and the fat under your belly button.
The Centers for Disease Control recommends that a healthy adult participate in 150 to 300 minutes of moderately-intense or 75 to 150 minutes of vigorous exercise per week to maintain or elevate your level of fitness and health. In addition, spend at least 20 minutes, two days a week, strength training to increase your lean muscle mass. Stick to a nutritious diet rich in fiber and healthy fats to ensure you have the energy to exercise and to support your goal of losing belly fat. For your targeted lower ab exercises perform two to three sets of 10 to 20 repetitions of each exercise on three nonconsecutive days a week.
The exercise works the muscles below your belly button and the upper abs and obliques. Begin in a pushup position with your shins resting on a large exercise ball. Your hands should be shoulder-width apart with legs together. Keeping your back straight and your abdominal muscles tight, pull your knees toward your chest, allowing the ball to roll forward down your shins. Squeeze your belly muscles at the end of the movement, then carefully roll the ball back to the starting position by straightening your legs.
Incline Leg Raise
This isolates the lower-belly muscles. Beginners should start with a bench that is only slightly inclined. Lie on an incline bench with your feet toward the bottom and grasp the bars or handles. Raise your legs to horizontal, then lift your pelvis, rolling your spine up as if to bring your knees to your head. You should feel your lower belly working as you lift your pelvis. Pause at the top of the movement, then slowly lower back to the starting position.
Double Toe Tap
The double toe tap effectively targets the fat under your belly button, working mainly the transverse abdominis muscle. Lie face up on the floor with your knees bent and your arms extended along your sides. Lift your legs so your hips are bent to 90 degrees and your shins are parallel with the floor. Contract your abdominal muscles and press your lower back into the floor. Keeping your knees bent, slowly lower both feet to tap your toes to the floor. Use your lower-belly muscles to lift your legs back to the starting position.
Straight Leg Reverse Crunch
This is a challenging exercise that you will feel in the muscles under your belly button. Lie face up on the floor with your legs extended and arms straight along your sides. Contract your abdominal muscles and, keeping them as straight as possible, lift your legs so the soles of your feet point toward the ceiling. Pull your belly button into your spine, then carefully lift your pelvis off the floor while keeping your mid and upper back in place. The movement of this exercise is minimal. Squeeze your lower abdomen at the top of the movement, then carefully lower back to the floor.
- ACE Fitness: So, You Want To Spot Reduce? Here’s How
- Centers for Disease Control: How Much Physical Activity Do Adults Need?
- ShapeFit: Exercise Ball Abdominal Pull Ins For Six-Pack Abs
- Strength Training Anatomy, Second Edition; Frederic Delavier