Try these lower abdomen exercise routines to reduce your belly fat
Losing abdominal fat or belly fat is a common weight loss goal. Belly fat is particularly a harmful type. For this reason, losing this fat can have significant benefits for your health and well-being.
Burn your lower abdominal with these recommended exercises as you work harder to provide movement to your hips posteriorly while maintaining the core strength. Though the below exercises are simple to do, constant reps might burn you out. To avoid such a situation, you can always choose to perform these movements by bending your knees or keeping one foot on the floor to stabilize your lower back.
Learn more about the moves to get rid of the stubborn belly fat sooner than you can imagine. Before we begin, here you will only learn by physically doing. So get your mats out or find your perfect spot as the list goes from the most beginner-friendly to most challenging!
- Leg Circles
- 45-Degree Flutter
- Bicycle Cross with Leg Lower
- Bench Jack Knives
- Bench Crunch with Extension
Note: 20 reps of each exercise is advisable
Leg circles look easy but to maintain control of the core is the key to finding the balance. Lie on your back and place your hands under your glutes and raise your legs till the maximum extent where it stretches all the necessary muscles. Repeat the cycle tracing movement of your legs in the air with your foot. Reverse the circles, moving in a counterclockwise direction for the same number of reps. Keep your core engaged so your back stays connected to the floor.
Variation: Stack one of your legs over the other and perform the similar leg movement and maintain the
balance on your back. This glute-centric exercise will make your outer hips and glutes work that much
harder to fight against gravity.
Pushing you through all fitness levels, this exercise focuses on your lower belly fat. When you are ready, lie down on your back with arms stretching outward and legs straight up in the air. Slowly lower your arms and your legs away from each other, keeping your lower back in contact with the floor. If you feel your lower back arch, you’ve gone too low. Flex your toes toward your knees and lower each leg one at a time, alternating for 20 reps per side. Make sure your ribs stay pulled in toward your spine and your hips stay rotated posteriorly for optimal ab engagement. To modify this move, keep your legs stacked over your hips and slowly lower one leg to 45 degrees, return it back to the top, and then repeat with the other leg for a total of 20 reps per leg.
Bicycle Cross with Leg Lower
This abdominal move is going to really torch your entire core. Start by lying flat on your back, reaching your legs straight up toward the ceiling and placing your hands behind your ears. Slowly lower your legs halfway to the floor while keeping your lower back in contact with the floor. Crunch your shoulder blades off the ground and cross your right elbow to your left knee as it drives in toward your chest. As you perform this cross, you can also lower your left leg to add in more of a lower ab burn.
Take this move nice and slow to really make sure you hit your rectus abdominis, your transverse
abdominis, and your obliques to get the most out of this exercise.
Bench Jack Knives
This move can be done on the floor, but I thought I would show you how to do it on a bench if you want to up the ante. Sit on the edge of a bench, coffee table, or chair and rotate your weight back onto the top part of your glutes as you hold on to the edge of the bench. Bring your knees up toward your chest and then straighten your legs while flexing your toes toward your knees. Lower your legs and lean your torso back at the same speed and bring them both back up top together at the same speed. The key to this move is to always be thinking about posterior hip rotation and squeezing your core tight at the top when your legs come back up to meet your upper body. This will ensure control so that your lower back doesn’t arch too much and help you maintain proper technique throughout the eccentric and concentric parts of this exercise.
For an advanced option, hold a stability ball, dumbbell, pillow, or rolled-up towel between your legs. For a modification, bend your legs and keep your chest upright, lowering one bent leg at a time and keeping your hips rolled back and core engaged.
Bench Crunch with Extension
This exercise can also be done on the floor, but I want to show you that you can also use a coffee table, your bed, or a chair to really add an extra resistance to your ab work. Start seated on a bench and extend your legs out straight with your heels on the ground. Place your hands behind your ears to open up your torso and lean back just a bit. Crunch back up to the top and bring your knees to your chest, then extend your legs back out diagonally toward the ground and lean back with your upper body to open up your torso again. I suggest adding a brief pause at the top of each crunch to make sure you maintain control in the movement and you get a great challenge throughout the eccentric and concentric portions.
To add more resistance to this move on the bench, you can hold a pillow, a dumbbell, or a towel between your legs so there is a stronger demand on your core to control your lower body. To modify this move, keep one heel on the ground as you crunch one knee up to your chest and continue alternating legs for 20 reps per leg.
We hope you enjoy these core moves and always remember how important your nutrition is to show off
your beautiful, strong abs. Abs are made in the workout, but displayed with what you eat in the kitchen.
Always encourage yourself and believe in your strength both in and outside of the workout.