The lower stomach is a problem area when it comes to weight gain. If you're a man and this applies to you, understand that exercises for the abs are only part of the solution. You must follow a healthy diet and promote weight loss throughout your whole body. For exercises, perform 15 to 20 repetitions, do three to four sets and work out two to three times a week with at least one day off in between. All of these exercises are intense and take an element of upper body strength, which makes them more geared toward men.
Cardiovascular
Cardiovascular exercise burns calories and can promote weight loss in your lower stomach. Perform any type of cardio that you can stick with, such as power walking, running, biking, elliptical training, stair climbing, swimming or jumping rope. Aim for 45 to 60 minutes and work out three to four days a week.
Pull-up Leg Raises
Execute pull-up leg raises with a pull-up bar. Grab the bar with a shoulder-width, overhand grip and let your legs hang straight down. Keep your legs straight and lift them up in front of your body. As you do this, pull your chest up toward the bar. Slowly lower your body and legs back down and repeat.
Floor Wipers
Lie face-up on the floor. Hold a weighted barbell straight above you with your hands shoulder-width apart. Lift up your legs and toward the right side of the weight plate. Lower them back down to a point right above the ground. Lift them up again and go toward the left side of the weight plate. Lower them and continue to alternate back and forth.
Jack-knife Push-up
Perform jack-knife push-ups with Valslides. Valslides are flat fitness tools that slide on floors. Place each foot on a Valslide and place your hands directly under your shoulders. Push your body in the air and lift your hips to form a straight line from your shoulders to your heels. Pull your knees into your chest by sliding the Valslides on the floor. Extend your legs back out, lower yourself into a push-up and immediately pull your knees back into your chest as you rise out of the push-up. Do these in a smooth fashion.
Sidewinders
Execute a set of sidewinders with a BOSU balance trainer. A BOSU is a functional fitness tool that has an inflated dome side and a flat side. It can be used with either side up. Have the dome side up for this exercise. Place your hands on the ground directly under your shoulders and place your right toe on the top of the BOSU with your left toe on the floor. Push your body in the air so you're in a push-up position with your back straight. Lift your left foot off the floor and hop off your right toes laterally to your right. Land your left toes on the BOSU and keep your right leg suspended in the air. Hold for a second, then hop laterally to your left, landing your right toes back on the BOSU with your left leg suspended. Keep going back and forth in a smooth motion. Do not let your hips drop or pop up in the air when sidewinding. Keep your back as straight as possible.
Member Comments