0There are two steps to permanent lower abdominal fat loss, first you need to burn fat to reduce the layers covering your abdominals and then you need focus on targeted abdominal exercises that tone and firm your abs.
Burn fat. To reduce that layer of fat around your waist, you need to increase your metabolism as you increase your activity level to burn fat as calories for energy. Increasing your activity level through exercise and reducing your calorie intake will help speed your fat loss.
Targeted abdominal exercises. As you begin to exercise and burn fat, you can use these 5 exercises to specifically target your abdominal muscles to tone and flatten your lower abs:
1. The “V” Sit
Sit on the floor with an exercise mat or folded towel under your butt. Bend your knees and place your feet flat on the floor and bend at the waist and lift your body off the floor until your thighs and torso form a “V”. Hold your arms straight above and inline with your upper body and use your abs to stabilize yourself. Lift one leg off the floor and hold for 5 seconds then repeat with the other leg. Once you become proficient, lift both legs and hold your “V” as long as possible, rest and repeat.
Here’s a related video about how to do a proper V-Sit to lose belly fat faster.
2. Russian Twists
Start in the same “V” position as the V-Sit, but as you hold your “V” twist at the waist and touch your hands to the floor alternating left, right, left. Do 8 repetitions on each side for 3 sets, with a minute rest between sets. Keep your lower back straight when twisting.
Learn how to do a preface Russian twist with this video:
Start in your “V” position but with your arms behind you and hands planted for support. Hold your legs outstretched and your feet slightly off the floor. Bring both knees to your chest as you curl your legs in one smooth motion. Return to the start but don’t rest your legs on the floor in between reps. Do 3 sets of 8 repetitions, with a minute rest between sets.
Lie on the floor with your legs outstretched. Now raise both legs 6 inches off the floor and criss-cross your legs in a scissors like motion moving one foot over the other in midair. Keep your lower back firmly on the floor and forcing your lower abs to support your legs in the air. Do 3 sets of 8 repetitions, with a minute rest between sets.
Here’s a great video about the Scissors exercise that targets: abdominal muscles, especially lower abdominals.
- Focus on slow and controlled movement, and do not strain your neck.
- Breathe naturally — don’t give into the temptation to hold your breath.
- Exhale during the effort or lifting phase and inhale during the lowering phase.
- Keep your legs and back as straight as possible.
- Advanced: Cross your hands over your chest.
5. Hanging Leg Raises
Find an overhead bar in the gym, park or playground and hang down with outstretched arms. Bend your knees and bring them up toward your chest, as you advance in this exercise you will be able to touch and hold your knees and thighs to your chest. This is an advanced lower ab exercise but the sooner you start, the greater your lower abdominals.
Follow these five top ab toning exercises as you continue to diet and exercise and you will soon have that flat lower belly that you desire!