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How to Tone the Lower Abs

By Nicki Howell

Belly fat isn’t just a cosmetic problem. It also increases your risk for breast cancer, heart disease and high blood pressure. If you struggle with losing weight below the belly button, an exercise routine will help you accomplish your goals. Burn fat with cardio and complete at least two toning sessions weekly to create a firmer lower stomach.

Burn fat with cardio sessions. Cardio sessions allow you to burn calories and create a calorie deficit. For example, if you want to lose 1 pound of body fat weekly, you need to burn 3,500 calories each week. This breaks down to about 500 calories daily. Working out daily can help you accomplish this goal. Also, when you shed belly fat, you can see the abdominal muscles created during toning sessions.

Use the pelvic tilt. The pelvic tilt targets your lower abdominal muscles through a series of lifts and contractions. Start out lying on your back. With your knees slightly bent, contract the abdominals and lift your pelvis up. Hold this lift for five seconds and release. Complete this exercise at least 10 times during your workout session.

Complete abdominal hollowing. This exercise tones the lower abs and is discrete enough that you can do it almost anywhere. Start in a standing position and take a few deep breaths. Push your shoulders back and contract the core towards your spine. Hold the contraction for 10 seconds, breathing through the exercise. Release and repeat 10 to 20 times.

Use the abdominal hold to tone lower abdominal muscles. Use a sturdy kitchen chair for this exercise. Sitting on the edge of your chair, push your shoulders back and plant your feet firmly into the ground. Contract your core muscles and lift your feet up about 2 inches off the ground. Hold this position for five counts and release. Continue repeating the abdominal hold for 60 seconds.

Tips

Don’t forget to adjust your diet. If you exercise regularly and eat high-calorie foods, it’s difficult to lose lower belly fat. Reduce calorie intake by eating foods low in calories and high in nutrition. For example, fruits and vegetables are good choices, as they are high in fiber and have few calories. Low-fat dairy and lean protein, such as skinless chicken and egg whites, are a couple more options.

Warnings

Discuss your lower belly fat loss goals with your medical provider. She can review your health and make recommendations for an exercise and weight-loss program.

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