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How to Flatten Your Lower Abs

How to Flatten Your Lower Abs
Strong lower abs can help you avoid back injuries. Photo Credit: Goodshoot/Goodshoot/Getty Images

Whether your goal is a shredded midsection, a V-shaped torso, or simply flat lower abs that look good in a swimsuit, you can shape this area by losing excess weight and strengthening your core muscles. Strong lower abs not only look good, they also help you avoid injuries to your back, stomach and pelvis on a day-to-day basis. Do your body a favor and start a routine to lose weight, get in shape and flatten your lower abs.

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Eat Right

Step 1

Drink enough water every day. This means six to eight glasses -- more if you are especially active. Drinking enough water actually keeps your body from retaining it. When water is scarce your body holds on to it tightly because it's worried about a drought, causing you to gain weight. Your stomach will not be round and bloated from water weight if you drink enough water.

Step 2

Lose excess weight that may be rounding out your lower abdomen and midsection by eating 250 to 500 fewer calories than you burn per day. This strategy will help you lose 1/2 to 1 pound per week. Cut out processed items, sugary drinks and junk food to start.

Step 3

Eat healthy foods and watch your portion sizes. Eat three small-to-moderate meals a day along with two to three healthy snacks. Lean protein sources, fruits and vegetables, whole grains, healthy fats and low-fat dairy products should make up most of your diet. As long as you burn more calories than you consume, this diet will slowly help to shrink away fat from across your body, including the subcutaneous and visceral fat that covers your abdominal muscles.

Exercise and Tone

Step 1

Move your body by getting regular cardio exercise. This will help you lose excess fat covering your lower abs, and also reduces your risk of health concerns such as heart disease and cancer. Choose a moderate- to high-intensity activity such as jogging or cycling, or take an aerobics-style class. Perform aerobic exercises for at least 300 minutes per week to lose weight.

Step 2

Start a circuit tailor-made for your lower abs. Choose five or six exercises from the following list and create your circuit: balance to knee raise reach; front planks; side planks; bear crawls; kneeling rear lunges; tuck jumps; single-leg situps; abdominal crunches; and oblique crunches. Specify an amount of time, such as 30 minutes, and perform each exercise in your circuit for one minute without resting between activities. Take a two-minute break after each circuit and continue until your time is up.

Step 3

Tone your lower abs by doing abdominal crunches and oblique crunches three to five times per week. Begin an abdominal crunch by lying face up on the floor. Bend your knees and scoot your feet towards your bottom. Place your arms behind your head with your elbows out. Use your abdominal muscles to lift your upper body towards your thighs. Keep your lower back on the floor. Lift your head approximately 6 to 12 inches. Lower your shoulders and upper body back to the floor slowly and with control. Engage your lower abs the entire time. Exhale when you rise and inhale when you descend. Do 50 to 100 repetitions, or work up to that level. Lay your legs on the floor to one side, with your knees bent and stacked on each other, then move your head toward your knees to perform oblique crunches. Do 50 to 100 reps to each side.

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