To get rid of lower belly fat, focus on a combination of comprehensive lifestyle changes including diet, aerobic exercise, strength training, and targeted ab workouts[3][7]. Spot reduction (losing fat in only one area) is not possible, so overall fat loss is necessary[5].
Effective steps include:
- Maintain a calorie deficit: To lose overall fat, consume fewer calories than you expend through your basal metabolism and daily activities[3][7].
- Choose an eating plan you can sustain: Prioritize foods that are higher in fiber and protein while limiting refined carbs and sugary foods[7].
- Engage in regular aerobic exercise: Aim for at least 30 minutes of cardio most days—activities like brisk walking, running, cycling, and swimming are effective for reducing abdominal fat[2][5].
- Incorporate strength training: Building muscle with resistance exercise helps burn more calories at rest and supports fat loss, including belly fat[5][7].
- Add interval training: High-intensity interval training (HIIT) can be especially effective for burning visceral and subcutaneous fat[2].
- Include targeted ab exercises: While these won’t burn fat directly, they strengthen and tone your core. Examples include scissor switches, jackknife crunches, and leg drops[3][6].
Sample lower ab workout routines:
- Spinal twist: Improves oblique strength and core stability[1].
- Scissor switch and jackknife crunch: Pilates-inspired movements that strengthen lower abdominal muscles[3].
- Workout videos: Follow along with structured routines targeting lower belly fat, combining dynamic core moves with leg raises, flutter kicks, dead bugs, and mountain climbers for maximum effect[4][6].
Other important strategies:
- Be consistent: Regularity is key in both diet and exercise. A sustainable plan drives lasting results[7].
- Consult a health professional: If you have medical conditions or need specific guidance, seek advice from a doctor or certified trainer[1].
References
- [1] 5 Best Exercises to Lose Belly Fat for Seniors – SilverSneakers
- [2] Exercises to Burn Belly Fat – WebMD
- [3] How to Get Rid of Lower Belly Fat: Exercise, Diet, Lifestyle Changes
- [4] LOSE BELLY FAT in 10 Days (lower belly) | 8 minute Home Workout
- [5] What’s the best exercise to lose fat around your belly? – BHF
- [6] 10 min LOWER ABS Workout | LOSE LOWER BELLY FAT – YouTube
- [7] 8 Ways to Lose Belly Fat and Live a Healthier Life
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