The lower abdominal area is a common problem spot for many people of both genders who are concerned with weight loss. The lower abs are an extension of the entire abdominal region, and not a specific muscle group. A diet to specifically target and eliminate lower abdominal flab does not exist. You must use more than one tactic in combination to lose your lower abdominal bulge.
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About Spot Reduction
The concept of spot reduction is used regularly to promote fad diets and exercise gadgets. In reality, it is not possible to lose fat from one specific area of your choosing. Spot reduction can only be accomplished through liposuction surgery. A combination of reduced calories and regular exercise shed fat from all over the body. Aerobic activity, such as running, swimming and cycling, burns body fat, while strength training tones the muscles underneath.
Foods to Eat
A well-rounded, healthy diet is the best way to reduce calories and give yourself the best chance to reduce lower abdominal fat. Choosing foods like fresh fruits and vegetables, whole grains and lean meats and dairy products will give you adequate amounts of fiber and naturally keep your calories and fat content in check.
Foods to Avoid
When attempting to reduce a problem area like the lower abs, eliminating or severely restricting many harmful foods is a must. Fast foods, fried foods, processed foods, high sugar foods and high sodium foods will only hold you back. Also, monitor the calories you take in that are in liquid form, such as soda or alcohol.
Lower Ab Exercises
As your weight loss efforts move along, tone and strengthen your lower abs, so they are strong and firm when the fat is gone. Hang from a shin up bar and raise your legs up to your chest to hit the lower abs. Also, try lying on the floor, keeping your legs together and making circles just off the floor. Last, lie on your back with knees bent and turn your legs slowly from side to side, without letting them touch the floor.
The stress hormone cortisol is a necessary and helpful component of the fight or flight response experienced during times of stress. It is when cortisol levels in the body become elevated due to prolonged stress that problems will occur. Cortisol has a direct connection to fat storage and weight gain, according to the University of New Mexico. Reducing stress can be accomplished through activities such as yoga, tai chi or meditation, or by eliminating or changing elements that cause stress in your life.