As modern lifestyle is very sedentary we all tend to put up weight because of the hectic work pattern and the physical exercise takes a back seat. Once you start putting weight the lower belly get affected more and especially in women folk due to pregnancies and delivery. The lower fat is very stubborn fat and you get rid by doing proper routine exercise which exerts pressure on the lower belly.
Best Ways of Exercises to Reduce Lower Belly Fat:
Let’s have a glance at top 9 simple ways of exercises which can help you to reduce the lower belly fat and get a slim toned belly.
1. Leg Raised Sit Up:
This is one of the most effective lower belly fat exercises to reduce stubborn lower belly fat at home.
How to Do The Exercise:
- Lie down on the mat on your back, leg together and hands on your sides.
- Then raise both the legs in the air, knees should be straight and feet together.
- Simultaneously lift both the hands, place them at the back of the head by bending the elbows
- Then hold the leg in the position upwards and try to lift the upper body from the floor as much you can.
- Feel the pressure on the lower belly and go back to the same position.
- Do about 10 times and repeat the same for 3 times.
2. Workouts with Legs To Reduce Lower Belly Fat:
The scissors exercise is useful exercises for lower belly fat to reduce lower abs and strengthen the core as well it improves balance.
How to Do The Exercise:
- First lie down straight on the mat with feet together and hands should be placed on both the sides.
- The head and the entire body should be in a straight position.
- Extend both the legs and toes should be pointed towards the ceiling.
- Then raise both the legs about 30 degrees and swap the position of the leg like place the right leg down just above the floor and instantly raise the left leg and cross over the right in the form of scissors posture.
- Without pause do the same for 20 times in both the leg and feel the pressure on abdomen area.
- Like this do this for 2 sets.
3. Leg Circling:
This lower belly exercises helps to tone the thigh muscles as well helps to reduce the lower belly fat.
How to Do The Exercise:
- Lie down straight on the yoga mat with both the hands on each side and leg touching the floor.
- Then raise your right leg upwards as pointing towards the ceiling.
- Raise the upper body, hand on the sides and then try to draw a full circle with your right leg slowly and in control way. The left leg should be on the floor.
- Like this draw circle for 10 times with the right leg and then do the same antilock wise also, come back to starting point.
- Repeat the same with left leg also and you could feel the pressure on lower belly.
- To make it tougher try to make a big circle directly above the hip and drawing the leg as low to the floor as you can.
4. Half Sitting Leg Raise:
This is one another cool way of exercise to reduce lower belly fat without any equipment.
How to Do The Exercise:
- Sit on the floor with both the legs together and hands, palms resting on the floor.
- Then slightly bend the elbows in an outward direction, slightly slant the back and shoulders also.
- Then raise both the legs and bend the knees together, pull the leg towards the abdomen and try to hold the body weight on the palms.
- Then, with a force release the leg and straighten it on the air without touching the floor and come back to the position.
- Do the same lower belly fat workout for 10 times and repeat it for 2 sets.
5. Boat Pose (Naukasana):
This naukasana is lower tummy exercises to strengthen the muscles of arms, thighs and shoulders as well reduce the stubborn lower belly fat.
How to Do The Exercise:
- Lie down on the yoga mat with feet together and arms must be placed on the sides.
- The arms should be straightened and the fingers pointed towards the toes.
- Inhale and then while exhaling raise the chest as well the feet from the floor and stretch the arms towards the feet. You could feel the pressure on abdominal and lower belly as the muscles contract.
- Ensure the body weight rest of the hip area and hold breath, stay in this position for 15 seconds.
- As you breathe out slowly come to the starting posture and repeat the same exercise to reduce lower abdomen for 4-5 times on a regular basis.
See More: Upper Belly Fat Workout
6. Abdominal Crunches:
As the name says the crunches workouts reduce the lower belly in a smooth manner as it targets that area only.
How to Do The Exercise:
- Lie down on your back with the legs straight out in front of you.
- Bend your knees and the feet should touch the floor together.
- Place the palms at the back of your head and finger should be interlocked so make a good grip.
- Contract your abdomen muscles, then lift your upper body till you feel the pressure in the lower belly area.
- Then go back to the floor with hand intact and feet together do the same for 15 times.
- Repeat these lower belly fat burning exercises for minimum 3 sets of 15 times.
7. Bridge Pose:
The bridge pose is the yoga pose which tones and strengthen back muscles, at the same time melts the lower belly fat also.
How to Do The Exercise:
- Lye on the mat with back touching the floor.
- Place both the feet inwards, towards the buttocks.
- Ensure feet should be parallel to each other and knees are placed together.
- Now lift your stomach facing towards the ceiling along with the thigh, hip and back.
- Ensure chin and chest should be locked and place the hand on both the sides and hold in this position for 10 seconds.
- Come back to normal position and repeat for 3 times.
- Keep in mind to inhale while you are going up and holding, while coming down exhale.
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8. Double Leg Lift:
This is an awesome lower belly workout through which you can easily reduce the lower belly and its even tones the thigh muscles.
How to Do The Exercise:
- Lie down on the floor with feet together and hands on the sides.
- Then raise the leg in 90 degree, ensuring knees are not bent and the foot should face the ceiling.
- As you inhale raise the hands, place them straight above the shoulders and it should be straightened and the muscles should be tightened.
- While exhaling lift the upper body and try to touch the feet with both the hands fingers, so it slowly and balance the posture. Feel the pressure exerted on the lower belly area.
- Come back to start posturing and do the same for at least 10 times.
9. Dhanurasana:
The yoga helps to strengthen the back and tones the leg and arm muscles also. It even stimulates the reproductive organs of the human body and extremely good for reducing lower belly fat.
How to Do The Exercise:
- Lie down on the mat on your stomach.
- Bend both the knees and hold them with both the hands like the shape of a bow position.
- Take a deep breath and try to pull both the feet slowly as much you can and lift the upper and lower body try to maintain balance on the abdomen.
- Hold the position for 20 seconds and as you exhale slowly bring your legs and chest to the floor and relax for a while.
- Repeat the same lower stomach exercises for 3 times.
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Lower belly fat cells lays deep in the abdomen area and even may cause health problems such as diabetes and heart diseases. There are various reasons which cause deposition of fat in the belly area. Excessive stress could be the major reason as you desire to eat more and you tend to eat unhealthier things which in turn deposit fat at belly area. Another reason could be if you eat very late at night the food doesn’t get digested and the body tends to develop acid re flux and indigestion. Intake of less protein could be another reason as if less protein is consumed it decreases the metabolism rate. Like this there are many more reasons which help fat to accumulate at belly. So it you correct your lifestyle, eat properly in appropriate propositions and with proper workouts which exert pressure on the specific area you could easily get rid of lower belly fat.
