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How to Tone the Lower Abs

by
author image Nicki Howell
Nicki Howell started her professional writing career in 2002, specializing in areas such as health, fitness and personal finance. She has been published at health care websites, such as HealthTree, and is a ghostwriter for a variety of small health care organizations. She earned a Bachelor of Science in business administration from Portland State University.
How to Tone the Lower Abs
A man and woman are doing abdominal exercises. Photo Credit Sneksy/iStock/Getty Images

Belly fat isn’t just a cosmetic problem. It also increases your risk for breast cancer, heart disease and high blood pressure. If you struggle with losing weight below the belly button, an exercise routine will help you accomplish your goals. Burn fat with cardio and complete at least two toning sessions weekly to create a firmer lower stomach.

Step 1

Burn fat with cardio sessions. Cardio sessions allow you to burn calories and create a calorie deficit. For example, if you want to lose 1 pound of body fat weekly, you need to burn 3,500 calories each week. This breaks down to about 500 calories daily. Working out daily can help you accomplish this goal. Also, when you shed belly fat, you can see the abdominal muscles created during toning sessions.

Step 2

Use the pelvic tilt. The pelvic tilt targets your lower abdominal muscles through a series of lifts and contractions. Start out lying on your back. With your knees slightly bent, contract the abdominals and lift your pelvis up. Hold this lift for five seconds and release. Complete this exercise at least 10 times during your workout session.

Step 3

Complete abdominal hollowing. This exercise tones the lower abs and is discrete enough that you can do it almost anywhere. Start in a standing position and take a few deep breaths. Push your shoulders back and contract the core towards your spine. Hold the contraction for 10 seconds, breathing through the exercise. Release and repeat 10 to 20 times.

Step 4

Use the abdominal hold to tone lower abdominal muscles. Use a sturdy kitchen chair for this exercise. Sitting on the edge of your chair, push your shoulders back and plant your feet firmly into the ground. Contract your core muscles and lift your feet up about 2 inches off the ground. Hold this position for five counts and release. Continue repeating the abdominal hold for 60 seconds.

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