Most Effective Exercises To Reduce Lower Belly Fat

Most Effective Exercises To Reduce Lower Belly Fat

The lower belly is one of those seriously frustrating body parts, and it’s not even an entire body part, it’s part of a body part – the lower bit of your tummy. This vexing semi-body part is the bane of anyone who’s lost weight, toned up, put in the hard work, done everything right, but just can’t seem to shift that lower belly bulge. Arrgh! That little belly bulge standing between you and a flat tummy. It is a tricky problem, but a fixable one. Lower belly fat is the hardest to lose when you are trying to lose weight and tone your body. Exercises with the help of healthy balanced diet can help you achieve this challenging task of toning those pesky lower abs.

Mental focus is one of the key factor when engaging in workouts which involve the lower belly muscles. Our body posture also can make it look worse than it is. Correct posture, combined with proper fat busting diet and a killer exercise plan will help you loose the pooch much faster than you think.

Exercises To Reduce Lower Belly Fat:

1. Inching Elbow Plank:

How to do it:

• Begin in an elbow plank position, hands clasped, with your feet slightly wider than hip-width apart.
• Step your left foot towards your hands as you begin to lift your hips up slightly, quickly taking another step in with your right foot, lifting hips a little more.
• Step the left foot in again, lifting your hips higher and then again with the right, so that your hips end lifted high in a pike position.
• Slowly inch back out, reversing the way you walked in, until you return to the starting plank pose.
• That’s one rep. Do up to 3 sets of 5 reps.

2. Reverse Curl with Ball:

How to do it:

• Lie on your back with your arms by your sides.
• Rest your heels and calves about knee-width apart on the ball.
• Tense your abs and, holding the ball between your heels and thighs, raise it off the floor.
• Slowly, return to starting position.

3. Back extension:

How to do it:

• Stabilize yourself on the ball, face down, so that only your feet are on the floor.
• Place your hands on your lower back and slowly lift your spine off the ball.
• Make sure that you don’t hyper extend your spine while you do this exercise.
• Slowly return to starting position.

4. Flutter Kicks:

How to do it:

• Lie on the floor and lift up on your forearms.
• Slowly criss cross your legs up and down, but hovering low over the ground as much as possible.
• Pretend like an elephant is resting their arm on your lower belly.
• If you do that, there is no way that back will arch!

5. Exercise Ball Pike:

How to do it:

• Position your feet and shins firmly on top of an exercise ball.
• With your arms straight, fully extend outwards until you are in the push up position.
• Do not bend your knees, hunch or arch your back. Press your toes into the ball, contract your lower abs, and lift your bum into the air. You should form an upside down “V” at the top.
• Slowly lower back down into the push up position.
• Repeat for 12-20 reps.

6. Hip Lift:

How to do it:

• Raise both legs up toward the ceiling so that they are perpendicular to your torso and steady yourself by extending your arms out away from your sides on the floor with your palms facing downwards. This is your starting position.
• Inhale and pull your belly button in to your spine. Curl your hips toward your torso as you exhale, lifting your hips a few inches off the floor keeping your legs straight.
• Breathe in as you slowly lower your hips to the ground.
• Repeat 10 times.

7. V-Ups:

How to do it:

• Be seated on a flat bench so that your body is positioned perpendicular to its length. Anchor your body with your bum at all times.
• Grab the back of the bench, drop your torso backwards, and extend your legs forward until your entire body is straight and parallel to the floor.
• Simultaneously pull in your lower abs and crunch your upper abs to form a “V” with your quads and stomach.
• Keep your abs tight, a straight back, and strong posture throughout.
• Repeat for 15-20 reps.
• Once this becomes too easy, increase the difficulty by holding a light weight in between your feet.

8. Side To Side Bending:

Bending side to side not just helps in reducing excess fat deposits in your stomach area, but it also helps in giving your love handles a perfect shape.

How to do it:

• Stand in an erect position with your feet together. Lift both your hands and stretch it above your head and make sure that they are clasped together.
• Now bend your body to your left side as much as possible until you feel a strain on your right side. Hold in this position for 15 seconds.
• Now come back to the same standing position.
• Now repeat the same on the right side. Now hold this position for about 15 seconds.
• Once you get comfortable holding on for 15 seconds, you can increase it to 30 seconds or more on both sides.

9. Slider Knee Tuck:

How to do it:

• From a high plank position with both feet on sliders, brace core and pull both feet in toward your chest.
• Focus on not letting your shoulders hunch and not allowing your upper body to lean forward too much.
• Push feet back to return to high plank starting position.

Original article and pictures take www.crazelife.com site