Are clothes feeling tight? Are you annoyed due to all the fat around your lower belly area? Then this article may be just the one for you. Reduction in lower belly fat is not only for looking good, but it is also unhealthy in several ways. It may be a risk for diabetes and heart disease as well. You need to undergo certain lifestyle changes and exercises to tone down your lower belly and look fit. They are also good for your long-term goals of healthy life and fitness. Included the below-mentioned exercises in your daily routine as this may seriously help you to tone down your lower belly area and reduce fat quickly in days. After all, it’s just not an only diet which helps, but lifestyle and exercises which will have an impact on your fat regions.
Lower belly fat is the most annoying issue for many people these days. It can be occurred due to several factors like lack of exercise and unhealthy diet consumption etc. The only solution is to change your lifestyle and start exercising. Listed below are the 10 easy and best exercises to reduce lower belly fat with pictures. Scroll down to explore!
Simple & Best Lower Belly Workouts:
Here are our 10 effective and best exercises to lose lower belly fat quickly at home. Let’s have a look at them.
1. Bicycle Crunch:
The bicycle crunch is excellent for activating the lower abdominal muscles.
Steps To Perform:
- Lie on your back with your legs extended on the floor. Hold your head gently with both hands.
- Gently pull your shoulder blades back and raise.
- Raise your right leg at about a 45-degree angle to the ground while turning your upper body to the left and bring your right elbow towards the left knee.
- Alternate the crunch by touching the other knee with the opposite elbow.
- Return to the starting position to complete 1 rep.
- Perform the desired number of sets until you feel the burn.
2. Reverse Crunches:
Reverse crunches also help target your belly fat in particular. This is similar to another form of crunched exercise but helps increase your metabolism through intensity ranges. It tones down your belly through direct impact due to its intensity. It also helps shape your abs.
Steps To Perform:
- Lie down on the ground.
- Be in a crunch position with feet flat on the floor and hands behind the head.
- Pull in your stomach for lifting your feet above the floor.
- Make sure to press your lower back.
- Keep knees together only.
- Bend your knees to a 90-degree angle slowly.
- Pull your knees inside the chest area.
- Lift your shoulders above the floor.
- Use your abs in order to lift your head and shoulders slowly (not your hands).
- Slowly lower down your hip and shoulders, and Stop when your feet are above the floor.
- Repeat the same moment.
- Focus on stressing the abs.
- Repeat for 15 reps.
3. Scissors:
Scissors are one of the most effective low-belly exercises. It also engages the abdominal muscles.
Steps To Perform:
- Lie down on your back with hands behind your head and legs extended.
- Gently lift your head, upper back, and legs off the floor.
- Now, lower your left leg just before it touches the floor and raises your left leg while lowering your right leg.
- Repeat 10 times to complete one set.
- Perform 3 sets of 12 reps each.
4. Dead Bug:
This particular exercise is ideal for getting rid of lower belly fat and strengthening the core.
Steps To Perform:
- Lie on your back with your arms at your sides.
- Slowly lift your hips and knees off the floor at a 90-degree angle with your palms just above your knees. This is the starting position.
- Extend your right leg forward until it is a few inches from the floor. Place your left arm straight behind you.
- Switch sides and repeat the process.
5. Toe Touch:
Toe touch is a strengthening and flexible exercise for the lower belly and improves posture as well.
Steps To Perform:
- Stand straight on the floor with your feet hip-width apart.
- Keeping your hands close together, extend and stretch down slowly to the ground.
- Make sure that your legs are straight during the movement and get back to a standing position.
- Repeat the movement several numbers of times.
6. V-Sit:
The v-Sit position works well in improving core strength and losing lower belly fat.
Steps To Perform:
- Lie on your back with your legs extended and hands by your sides.
- Raise your legs up to an angle of 45-degree with hands and shoulders off the floor.
- Lift your torso up to form the v-shape and hold this position for several seconds.
- Ensure that your core is tight and your abs are engaged.
- Get back to the initial position and repeat this entire movement several times.
7. Planks:
Planks are a well-known exercise and are great to strengthen the core muscles in the body. It helps to target the belly area with its focus and works wonders in days to show results. It further helps improve flexibility and stamina in the body.
Steps To Perform:
- Lie down on the ground.
- The stomach should face the floor while lying down.
- Place hands on the floor at shoulder level.
- Raise the body and support the body with palms and toes.
- Remain in the position for one or two minutes.
- It helps increase endurance in the body.
8. Rolling Planks:
Rolling plank is another popular form of exercise to target your abdomen and fat around the belly. They help strengthen the muscle around them and tone them down. It targets the belly, hip and lower back areas with its intense moves and high-ranking forms in days.
Steps To Perform:
- Position yourself on the ground.
- Place your knees and hands resting on the ground.
- Look forward and place your neck aligned with your spine.
- Lift your knees up.
- Support your legs on your toes.
- Contract your knees and keep breathing.
- This is one plank pose and stays in the posture for around thirty seconds.
- Start moving to and fro, which is a rolling plank exercise.
- Further, lie on the floor sideways and support yourself through your right elbow and right leg.
- Elbow should be perpendicular to the shoulder, and the left leg and elbow should be above the right leg.
- Keep your knees straight, and make sure your hips do not touch the ground.
- Hold the position for thirty seconds.
- Repeat other sides too.
Note:
- Rolling plank is a strenuous exercise and does not hold your breath in between. This may cause nausea or dizziness.
9. Lunge with a Twist:
Lunge twist is an effective form of workout which will help to work around strengthening the muscles around the belly area and the core. They also help to further tone down the muscles around the region and promote stamina. The flexibility associated with the exercise will start showing the results in days, from a week to ten days span of time.
Steps To Perform:
- Stand straight and keep your legs hip-width apart.
- Keep the knees bent slightly.
- Lift your hands in front of you and align them parallel to the ground.
- Lunge forward, that is, take a big step forward with your right leg and sit down as if you are on the chair so that your knee can be bent 90 degrees from the floor.
- Try and hold exercise or a gym ball on your hands for weight. You can also choose to hold a dumbbell.
- The left leg should be backward and should be supported by the toes.
- Do not bend your spine.
- Twist the torso to right and then to left.
- Repeat this for 15 reps.
10. Jogging:
Jogging has always been one of the traditional methods to reduce fat all over the body. It has a high impact to reduce belly fat in particular. Jogging helps to reduce stubborn fat and melt it gradually. It is particularly very efficient if you make it part of your lifestyle routine.
Steps To Perform:
- Inculcate jogging in your daily routine.
- Do jogging for 20-30 minutes a day.
- In case you can, try inculcating weight training along with jogging for quicker results.
- Several times a week will show effective results in no time.
Lifestyle Changes To Do:
Apart from following the above-mentioned simple yet effective exercises to reduce your lower belly fat and burn it down, you need to make a few lifestyle changes for an effective and healthy body in the longer term.
- Eat right. Do not take a lot of carbohydrates. Inculcate a balanced diet, and a healthy Have a lot of nutrient-rich food and good proteins. Avoid fast foods.
- Drink lots of water. There is nothing that water cannot do. Depending on weight and lifestyle, one needs to drink six to eight glasses (big) of water every day.
- No sugar. This is very important for weight loss and fat burning as such. Reduce sugary drinks and foods. Cut down on the sugar and, if possible, eliminate it completely.
- Include fat-burning foods. Having a lot of ginger, onion, Warm water and lemon juice helps increase your metabolism rate as well.
- Increase vitamin C, this helps convert fat into energy and helps stay fit.
- Do not skip breakfast. The secret to reducing weight or burning fat is never being hungry. Have healthy foods as always.
- Get good sleep. Adequate sleep is important, or else it may lead to weight gain, according to several types of research.
The above-mentioned are simple and effective exercises to reduce lower belly fat quickly at home. There is never a magic remedy to reduce lower belly fat as such immediately. Burning down belly fat is possible through a healthy lifestyle and diet, along with a daily exercise routine. Make sure you do not skip the exercises every day, and you can lose out on all lower belly fat as quickly as you can. Effort and perseverance are all that you may need but adopting such strategies will help you succeed in achieving your goal efficiently and healthily. If you find this content useful, Share your feedback below in the comment section!
FAQs:
1. Is it possible to melt Lower Belly Fat?
It is quite possible to reduce lower belly fat. Have a lot of fibre foods, don’t drink too much alcohol, reduce stress levels, have a regular exercise routine, cut down on sugar or eliminate it completely, and have good vitamin C. All of this can help you efficiently in increasing your ways to reduce lower belly fat quickly.
2. Does exercise really help reduce Lower Belly Fat?
Exercises play a large role in reducing lower belly fat and cutting down the extra fat. Cycling, walking, running, crunches, twists, bicycling and cycle exercises help effectively to reduce lower belly fat quickly. Make sure you do not skip your exercise routine any day and follow it at least five days a week.
3. How to reduce Lower Belly Fat quickly?
Mix exercises and diet methods to reduce lower belly fat quickly. Have a balanced diet regularly and do not have fast foods; skip them completely if you can. Have a regular exercise regime to follow. Make it a habit to drink hot water and lemon every day for good metabolism. Eat slowly and have a good amount of protein in your diet. These methods will help you achieve your target of lower belly fat quickly and also in a healthier way which can contribute to a long-term healthier lifestyle and fitness.
