When it comes to fat gain, the lower belly is one of those trouble spots that affects both men and women. This often ends up with people doing endless amounts of leg lifts to help reduce the fat. This strategy might help build muscle, but will do very little to help reduce the fat itself. Lower ab exercises are part of the solution, but you also need to pay attention to your diet and focus on total body weight loss.
Step 1
Follow a diet that is low in fat and loaded with nutrient-dense foods. Eliminate the deep-fried foods, fast foods, white-flour breads, candy bars and baked goods. Stick with healthier options like fruits, vegetables, lean meats, fish, whole grains, beans and low-fat dairy products.
Step 2
Increase your water intake to spare yourself calories and keep your body hydrated. Give up the beverages that are high in sugar and calories like beer, soda, lattes, sweetened teas, milkshakes and fruit drinks. Consume eight to 10 cups of water daily instead.
Step 3
Step onto a stationary bike to burn fat throughout your whole body. If you do not like indoor cycling, then do any form of cardio that you do like such as running, stair climbing, elliptical training, rowing, cross-country skiing or swimming. Work out for 45 minutes, three times a week on alternating days.
Step 4
Hang from a pull-up bar to do reverse crunches. Grab the bar with an overhand grip and your hands shoulder-width apart. Lift your knees up toward your chest and squeeze for one second. Lower your legs back down and repeat.
Step 5
Lift and lower your legs to do flutter kicks. Lie on your back with your legs straight and your hands at your sides. Lift both legs off the ground 6 inches. Keep your right leg where it is as you lift your left leg up another 2 feet. Lower your left leg and simultaneously lift your right leg in a scissor motion. Keep alternating up and down with your legs in a smooth fashion.
Step 6
Perform bicycle crunches. Lie on your back with your knees bent and shins parallel to the floor. Place your hands on the sides of your head and come up into a crunch position. Bring your right elbow toward your left knee as you fully extend your right leg. Switch the movement by bringing your left elbow toward your right knee. Keep going back and forth in a smooth, controlled motion.
Step 7
Build muscle throughout your whole body with weight training. This can help increase your metabolism and further promote fat burning in your lower belly. Bench presses, shoulder presses, back rows, triceps extensions, biceps curls and lunges are examples of exercises you can do. Aim for 10 to 12 reps and three to four sets of these exercises.
Tips and Warnings
- Do your weight-training workouts three times a week on the alternating days of your cardio. Perform lower ab exercises immediately after your cardio workouts. Do 15 to 20 reps and three to four sets of each exercise.
Things You'll Need
- Pull-up bar
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