Abdominal weight gain is a hazard to your health, increasing risk for cardiovascular disease and Type 2 diabetes. Although it's not possible to spot-reduce the lower abdominals, you can use circuit training and strength training to promote fat loss all over the body, including your lower midsection.
Abdominal Hold
The abdominal hold is effective for targeting the lower portion of your belly. Start out sitting on the edge of a chair. Place your hands on the edge of the chair, and lift your feet off the ground. Aim to lift the feet about two to four inches, using your core muscles to power the movement. Release to your starting position. Continue to repeat the exercise for a minute.
Pelvic Tilt
The pelvic tilt targets the lower abdominal muscles. Lie down on your exercise mat. Bend your knees slightly, and lift your pelvis off the ground, contracting the abdominal muscles. Hold this movement for five seconds and release. Repeat the pelvic tilt 10 times during your workout sessions. As you get stronger, increase repetitions to 20 times during your workout.
The Climb-Up
Start out lying flat on your back with your knees bent. Extend your left leg toward the ceiling, and wrap a 3-foot-long towel around the ball of your left foot. Slowly walk your hands up the towel until your reach your foot, lifting your upper body off the floor. Once you reach the top, hold the contraction for two counts. Then, slowly walk your hands down the towel, continuing to contract the lower abdominals. Also, remember to continue breathing through this contraction. Complete eight to 10 repetitions on each side of the body.
Circuit Training
Increase lower abdominal fat loss with circuit training. This approach to working out combines lower abdominal strengthening with intense cardiovascular activity. Start out with a lower core exercise, such as the abdominal hold. Then rotate to a few minutes of intense cardio activity such as jumping jacks. Rotate back to a new lower core exercise, such as pelvic tilts. Then, switch back to your jumping jacks. Continue this rotation for at least 30 minutes, selecting a new strengthening exercise during each circuit.
References
- "Fitness Magazine"; Circuit Training Workout; Burn 30 Percent More Calories; Liz Neporent
- "Fitness Magazine"; Top 10 Abs Exercises; Lexi Walters; May 2008
- MayoClinic.com; Belly Fat in Women; April 2011
- "Fitness magazine"; The 10 Best Foods for Flat Abs; June 2006
- MayoClinic.com; Exercise for Weight Loss; December 2009
- MedlinePlus; Weight Loss Tips; October 2009
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