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How to Lose a Lower Abdominal Bulge

author image Graeme Burke
Graeme Burke has been writing since 2001, covering subjects such as nutrition, biology, physiotherapy and fitness. He also works as a fitness instructor. Burke holds a Master of Business Administration in physiotherapy and two undergraduate degrees in nutrition and sports therapy.
How to Lose a Lower Abdominal Bulge
Mid section of an overweight man with junk food.

Many people find it difficult to get rid of the so-called lower abdominal bulge. Hundreds of situps and stomach crunches will not get rid of that extra lower belly fat. To reduce your lower belly fat, you have to burn fat throughout your body with cardiovascular exercise, as well as tone the muscles by doing specific targeted exercises. Diet also plays an essential role in burning fat, as does proper hydration.

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Step 1

Mother and daughter jumping rope outdoors.
Mother and daughter jumping rope outdoors.

Run, cycle, jump rope or perform other types of cardiovascular exercise. The American College of Sports Medicine recommends exercising for 40 to 60 minutes, five days each week for effective weight loss and prevention of weight regain. Make sure you wear comfortable running shoes and loose clothing. Warm up your muscles by walking at a medium pace for five minutes before beginning your workout.

Step 2

Woman doing sit ups.
Woman doing sit ups.

Do strength training to tone and tighten the muscles in the lower stomach. Leg raises target the lower abdominal muscles. To execute, lie down with your back on the floor and your legs stretched out in front of you. Keep your back and legs straight and your arms by your sides, while raising your legs 6 inches off the ground. Place your legs back down and repeat this 10 times; do three sets of 10 repetitions. Carry out this exercise twice a week on non-consecutive days.

Step 3

Man doing leg crunches.
Man doing leg crunches.

Perform raised leg crunches. Lie back down on the floor with your legs stretched out in front of you. Cross your feet and raise your legs toward your chest. Place your hands behind your head and raise your shoulders off the floor. Make sure you keep your stomach tight and your back straight. Bring your shoulders back down to the floor and repeat 10 times; do three sets overall. Do raised leg crunches twice a week on alternate days.

Step 4

Grilled chicken salad.
Grilled chicken salad.

Eat less and adopt a healthy diet. Reduce your overall calorie intake by about 500 calories daily and reduce fat intake to less than 30 percent of your total calories. Consume plenty of fiber-rich foods such as fresh fruits, vegetables and whole grains. Fiber reduces bloating as it aids in digestion. It also keeps you feeling fuller for longer, which can help prevent you from snacking on unhealthy food options. Snack on a handful of nuts instead of candy. Eat plenty of protein-rich foods such as chicken, fish, lean red meats and soy products. Protein aids in muscle recovery, which is important if you wish to reduce your lower abdominal bulge.

Step 5

Woman drinking glass of water.
Woman drinking glass of water.

Drink plenty of water. Water aids digestion and speeds up the metabolism. Drink eight to 10 glasses of water a day to stay hydrated throughout the day. If you wish to lose your lower abdominal belly bulge, it is important that you remain hydrated. Add one glass of water for every hour of exercise that you perform.

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