If summer’s all you’re waiting for, then you better be ready! We know self-love has taught us to accept who we are and our own body, but whether we admit it or not, there’s something about a flat belly that makes us more confident and not to mention, elated!
If you’re here for some fitness hack that promises to reduce your belly fat just after a few days, don’t be expectant. But while lower belly fat is among the hardest to get rid of, it’s very doable. Coupled with a good diet, these exercises can help you reduce your lower belly fat and achieve that trimmed belly you’ve been dreaming of.
Here are the most effective exercises to lose that annoying lower abdominal fat.
Of course, who can leave out the great crunches? Crunches not only strengthen abdominal muscles but also target the obliques. They’re the most common workout to get rid of lower belly fat.
Here’s how to do crunches:
- Lie with your back against the mat. Place your hands underneath your head. Remember not to lace your fingers together.
- Raise your head and shoulders off the ground and curl your legs at the same time.
- Hold for a moment and slowly return to the starting position.
- Repeat as many times in sets of 5 or 10.
If you’re tired of regular crunches and want to spice up your exercises, V-sits are to the rescue! Many find it tough, but it is an amazing way to build the strength of your core while challenging your balance. When doing V-sits, remember to engage your abdominals for an effective set!
Here’s how to do V-sits:
- Start in a seated position with knees bent and feet off the ground so that your body forms a V.
- Start to lower your torso and legs at the same time. Stop when your legs are at a 45-degree angle and your back is pressed against the mat. However, make sure to keep your head and shoulders slightly lifted.
- Use your abdominals to lift and return to the starting position.
- Repeat for one minute.
A classic Pilates move, the roll-up exercise challenges the abdominal muscles and lower back and helps lose belly fat. Myths say that roll-up is better than crunches or sit-ups in terms of building a flat stomach. Well, maybe yes, maybe no, but one thing’s for sure: roll up exercises should be on your workout routine.
Here’s how to do roll-ups:
- Start by lying down on your back. Straighten your arms overhead and extend your legs. Flex your feet.
- Inhale as you raise your arms up, and begin to curl your chest forward.
- Exhale as you curl the entire torso and reach for your toes.
- Slowly roll your back down. Remember to use your abdominals to lift and lower.
- Do six reps.
Crisscross is a pilates workout that engages your core, thereby reducing your lower belly fat and strengthening your lower back. When doing crisscross, you should feel the tension on your core; this means that the exercise is effective. To ensure you’re doing it with proper form, you can use a rope.
Here’s how to do crisscross:
- Lie with your back against the mat and your hands underneath your head.
- Bend your knees and raise them to tabletop position.
- Slowly lift your head, neck, and shoulders off the mat.
- Twist your torso to the left as you extend your right leg.
- Inhale while straightening your body, and exhale as you extend one leg and twist the torso toward the other side.
- Repeat the set ten times or as many as you can.
5. Leg Lifts
Also known as Mermaid exercise, double leg lifts engage your core, thereby entailing a practice for breathing. It is an effective Pilates workout that targets the muscles of both the upper and lower abdomen.
Here’s how to do double leg lifts:
- Lie on the mat with your face up. Place hands under the head.
- Extend your legs upwards and join them at the heels. Start to inhale.
- Exhale while pulling your chest off the ground. Hold the crunched position for 5 seconds before slowly lowering your torso.
- Repeat 10 times or as desired.
6. Hip Lift
Hip lift is another exercise that melts lower belly fat and tones the abs. It involves the rectus abdominis and obliques, making it a must to your workout routine.
Here’s how to do hip lifts:
- Lie on the mat. Place arms on the side of your body.
- Bend your knees so that your legs are above the hips at a 90-degree angle and flex your feet.
- Using the muscles of your core, start to raise your hips off the mat as your legs reach toward the roof.
- Slowly lower your back and hips. Repeat 15 times.
7. Flutter kick
Unlike how it sounds, a flutter kick is very easy to perform, without the need for any equipment. It involves your hip flexors and abdominal muscles, particularly the lower part, making it an excellent workout to get rid of lower belly fat. In a capsule, flutter kicks provide a holistic stimulation of the abdomen and enhance endurance level.
Here’s how to do flutter kicks:
- Lie with face up, head and shoulders raised, and hands at the back of the head.
- Raise your right leg upward. Make sure to keep your legs extended and your toes pointed. Also, lift your left leg just a few inches off the floor.
- Instantly lower your right leg but keep it a few inches off the floor, and raise your left leg upward. Perform in turn repeatedly without pause.
- Up and down on each leg completes one rep.
8. Rolling Plank
Before you can do a rolling plank, you should first master a basic plank. A plank should be integral in every core exercise routine. Planks, including its variations such as rolling plank, are great for strengthening your core, lower back muscles, hips, and shoulders. With rolling planks, balance is also a key factor.
Here’s how to do rolling planks:
- Start in plank position with hands under your shoulders.
- Rotate your hips toward the right with your left elbow and leg supporting your body. Make sure your left elbow is perpendicular to your shoulder and that your legs are together.
- Raise your right arm over your body. Your hips should never touch the floor nor your knees bent.
- Hold for a moment and return to plank position before repeating on the other side.
- Do three sets of 10 reps.
9. 90-degree Static Press
Although it looks simple and easy, the 90-degree static press is a lower-abs exercise that involves the core and builds the strength of the abs and hips.
Here’s how to do the 90-degree static press:
- Lie down with your knees and hips bent at 90-degree angle. Flex your feet.
- Extend your arms and press palms against your thighs.
- Inhale, then brace your abdomen tight, press your lower back against the mat, and push your thighs into hands and pushing them back. Make sure to keep your legs steady.
- Do three sets of 10 reps.
Like any other fitness goals, you can’t just wish for a toned belly and do nothing. No, it takes a lot of hard work that requires commitment and determination. Proper nutrition and regular exercise are your sure bet.
Have you tried these exercises? Share with us your road to fitness in the comments below!