Achieving a toned midsection is a common fitness goal for many people, but targeting the lower belly area can often seem particularly challenging. Whether it’s due to genetics, aging, or changes from pregnancy, lower belly fat can be stubborn to shift. However, combining a balanced diet, regular cardio exercise, and targeted strength training exercises can help you make progress in this area. Below, we explore some of the best exercise specifically aimed at reducing lower belly fat.
Please note that spot reduction, or the concept of losing fat from one specific area, is a common myth. However, these exercises can help to strengthen and tone the lower abs as part of a comprehensive fitness plan.
Best Exercises for Lower Belly Fat
1. Planks
Planks are a phenomenal exercise for overall core strengthening, and they target a variety of muscle groups, including the transverse abdominis — the deepest abdominal muscle, which wraps around your spine for protection and stability.
How to do it: Start on your hands and knees, then lower down onto your forearms, aligning your elbows under your shoulders. Extend your legs behind you, toes tucked under, and elevate your body to form a straight line from your head to your heels. Keep your abs and glutes tight to avoid sagging. Hold this position for 30 seconds to start, gradually increasing your time as your strength improves.
2. Leg Raises: exercise for lower belly fat
Leg raises target the lower abs and hip flexors, making them a great exercise for tackling lower belly fat.
How to do it: Lie flat on your back on a yoga mat, keeping your legs straight and your arms at your sides. Slowly raise your legs until they make a 90-degree angle with the floor. Be sure to keep your lower back pressed into the floor. Lower your legs back down slowly, stopping just before they touch the floor. Repeat for 10-15 reps.
3. Reverse Crunches
Reverse crunches specifically target your lower abs, making them an effective exercise for reducing lower belly fat.
How to do it: Lie on your back with your arms by your sides. Lift your legs and hips off the ground, bringing your knees towards your chest. Use your abs to curl your hips off the floor and towards your chest, then slowly lower them back to the starting position. This is one rep. Try to do 2 sets of 10 reps.
4. Mountain Climbers: exercise for lower belly fat
Mountain climbers are a dynamic exercise that works the entire abdominal area, while also offering a cardio benefit and is a great exercise for lower belly fat.
How to do it: Start in a high plank position with your hands directly under your shoulders and your body forming a straight line from your head to your heels. Bring one knee in towards your chest, then quickly switch and bring the other knee in towards your chest. Continue alternating knees as if you’re running in place. Aim for 30 seconds to start, gradually increasing the duration as your fitness level improves.
5. Scissor Kicks
Scissor kicks target the lower abs and can be performed with minimal equipment, making them a practical exercise choice.
How to do it: Lie on your back, extending your legs straight and lifting them off the floor slightly. Criss-cross your legs at the ankles, alternating which foot crosses over top. Try to keep your lower back pressed into the floor, using your hands for support under your glutes if needed. Start with 2 sets of 15 reps, increasing as your strength improves.
6. Bicycle Crunches: exercise for lower belly fat
While bicycle crunches work the entire abdominal region, they particularly target the lower abs and obliques.
How to do it: Lie on your back, hands behind your head, and legs in a tabletop position. Bring your left knee towards your chest while simultaneously twisting to bring your right elbow to meet it. Then, alternate sides, bringing the right knee in and rotating the left elbow to meet it, as if you are pedaling a bike. Try to maintain a steady rhythm. Aim for 2 sets of 15 reps.
7. Russian Twists
Russian twists exercise can help you target your entire abdominal region, including the lower belly fat. They also engage the obliques, helping sculpt your waistline.
How to do it: Sit on a mat with your knees bent, pull your abs to your spine, and lean back a few inches while keeping your back straight. Hold your hands at your chest, and then twist your torso to the right, then to the left to complete one rep. You can also hold a weight for added resistance. Do 2 sets of 15 reps.
Conclusion
While incorporating these exercises into your routine can help you strengthen and tone your lower abs, remember that overall body fat loss is key to reducing belly fat. No amount of targeted exercises can outdo a poor diet or a sedentary lifestyle. So, make sure you pair these exercises with a balanced diet and regular cardio exercise.
Also, remember that patience and consistency are vital. Everyone’s body is different, and losing fat from the lower belly with exercise can take time. Stay committed to your fitness journey and know that each effort brings you one step closer to your goal. And as always, consider seeking advice from fitness professionals to ensure you’re doing exercises correctly and effectively.
Remember, fitness isn’t just about appearances—it’s a lifelong commitment to maintaining your health and wellbeing. Happy training!
