Your low belly is one of the most stubborn places to remove unwanted fat. In addition to strengthening your belly muscles, you should include a high-intensity cardio and strength-training regimen to help blast fat that is covering the muscles you are training. For each exercise below, perform three sets of 10 to 15 repetitions, depending on how challenging it is for you.
Windshield Wipers
Lie on your back with your arms stretched to the sides and legs straight in the air above your hips. Just as the name suggests, move your legs side to side like a giant windshield wiper. For additional resistance, hold dumbbells in your hands with your arms straight over your chest.
Leg Lifts
Lie on your back with your hands interlaced behind your head and your upper body crunched off the ground. Lift your legs so they are straight over your hips. Lower them slowly until they hover 6 inches off the ground and then slowly return to the start position.
Hanging Crunches
Hang from a pull-up bar, starting with your legs straight down. Bend both knees and draw them toward your chest. Return to the start position.
Stability Ball Plank
Place your forearms on top of a stability ball and step yourself back into the plank position. Hold for 20 seconds and work your way up to one minute. For additional work, try holding with one foot lifted off of the ground.
Reverse Crunches
Start on your back with your knees above your hips and feet off of the ground. Contract your low belly to pull your hips off of the ground and your knees toward your shoulders.
Hip Lifts
Start on your back with your legs straight above your hips and arms by your sides. Keeping your ankles above your knees and avoiding momentum and swinging, slowly lift your hips off of the ground. Don't be alarmed by the small range of motion. Keep your legs in the same place the whole time. The more control you have, the more your low belly will work.
Leg and Hip Lifts
Lie on a bench and hold the end of the bench behind your head with your hands. Start with your legs straight above your hips. Lower your legs down without letting them touch the bench. As you lift your legs, begin to lift your hips as well and push your feet toward the ceiling, keeping your legs straight and floating above your stomach. Return to the start position.
Alternating Leg Lifts
Begin on your back with your legs straight above your hips. Lower your left leg until it floats a few inches off the ground. Lower your right leg to meet your left. Slowly lift your left leg, followed by your right. Repeat, leading with your right leg this time.
Leg Circles
Begin on your back with your legs straight in the air and arms out to the sides. Keep your legs together and move your legs in a large circle, rotating to the left. Once you're back at the start, rotate in a circle to the right. Continue alternating sides.
Scissors
Lie on your back with your legs straight and about 2 feet above the ground. Cross your right shin over your left and then open your legs wide and switch, crossing your left shin over your right. Continue alternating. For additional work, crunch your upper body off of the ground while your legs alternate.
Member Comments