It is sometimes difficult to get rid oflLower belly fat. Just walking to lose weight or doing a few crunches may not be enough. High-intensity interval training burns fat and is the best way to lose weight, according to the More.com article, "Fat Buster: Interval Training Programs That Work." Burning calories through cardio exercise will get rid of excess weight in your lower belly as well as everywhere else.
Reverse Crunch With Stability Ball
Step 1
Lie on your back and place your legs on a stability ball with your knees bent. Position your knees above your hips and your shins parallel to the floor. Put your arms on the floor at your sides with your palms on the floor. Relax your head and back on the floor.
Step 2
Squeeze the ball with your legs and lift them toward your chest. Raise your hips slightly off of the floor. Exhale as you do this. Keep enough pressure on the ball so that it does not roll away.
Step 3
Lower your legs to the floor and inhale. Do not allow your lower back to arch off of the floor. Raise and lower the ball with controlled movements so that you do not use momentum. This exercise targets the lower ab muscles, according to the book "Ultimate Core Ball Workout" by Jeanine Detz.
Lying Straight-Leg Lifts
Step 1
Lie on your back with your arms over your head on the floor with your palms facing the ceiling. Place your calves on a stability ball with your legs straight and your toes pointed.
Step 2
Curl your head and shoulders off of the floor and bring your arms up and over your head until they are parallel to the floor at your sides. Rotate your palms so they are facing inwards. Raise your left leg off of the ball until your leg is almost straight to the ceiling. Perform all of these actions simultaneously and exhale as you do this.
Step 3
Return to the starting position with your arms and head on the floor and both legs on the ball. Inhale as you do this. Repeat the exercise, but this time raise your right leg off the ball. Continue alternating legs and curling your shoulders off of the floor to target your lower abs.
Lifesprints
Step 1
Warm up for five minutes on a stationary exercise bike. Pedal slowly, and gradually increase your speed.
Step 2
Pedal at a high intensity by increasing your speed and/or resistance for eight seconds. Go as hard as you can without feeling like you are overworking yourself.
Step 3
Pedal at a light intensity for 12 seconds to recover.
Step 4
Increase your intensity for another eight seconds, and then drop back down for 12 seconds. Do these intervals for at least five minutes and work up to 20 minutes.
Step 5
Cool down on the bike by slowly decreasing your speed and resistance level for five minutes.
Tips and Warnings
- Do two sets of five reps of both ab exercises and work up to three sets of 20, recommends Detz.
References
- "Ultimate Core Ball Workout;" Jeanine Detz; 2005
- More.com: Fat Buster: Interval Training Programs That Work
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