Exercises to Reduce Lower Belly Fat

Losing body fat through a healthy, calorie-reduced diet and cardio, as well as strengthening the muscles in your core with the exercises below, can help you achieve your goals.

Move 1: Sit-Up

  • Place your feet flat on the floor and lie on your back with your knees bent.
  • Hands should be clasped behind the head, and elbows should be out to the sides.
  • Flatten your lower back against the ground to tighten your lower abs.
  • Sit up by lifting your upper body off the ground. Keep elbows pointing out to the sides and don't pull on the neck.
  • Lower back yourself slowly and do it again.

Move 2: Medicine Ball Crunch

    • Sit on the ground with knees bent and feet on the floor, holding a medicine ball to your chest.
    • Roll onto your back and hold the medicine ball at your chest.
    • Only your abs can lift your head, neck, and shoulders off the ground.
  • Return to your original position on the ground.

 

Move 3: Reverse Crunch

    • Lie down on your back. If you need more support, put your hands under your tailbone.
    • Bend your knees and lift your lower back off the ground by curling your lower body up toward your chest.
  • Bring upper body to its initial position.

 

Move 4: Mountain Climber

    • Begin in a high plank position with your hands under your shoulders and your body weight supported by the balls of your feet and hands.
    • While keeping the opposing leg straight, bend one knee and pull it up toward the chest.
    • Switch legs after pushing off the balls of your feet. To move the straight leg forward, bend the knee and kick the other leg back into a straight stance, landing on the balls of the feet.
  • Rep this pattern for a total of 20 repetitions.

 

Move 5: Forearm Plank

    • Lie down on your stomach.
    • Raise your upper body onto your forearms. Elbows should be in straight to the shoulders.
    • Abdominals, buttocks, and thighs should all be tightened.
    • Raise your torso off the ground until your forearms and toes provide support.
  • Hold for 30 seconds, then gradually increase the time as your strength develops.

 

Move 7: Side Plank With Knee Tuck

  • Make a side plank.
  • Bend the top knee and elbow toward each other while holding this position.
  • Return your leg to its original position and reach your arm straight up in the air or overhead.
  • Before releasing side plank position and repeating on the opposite side, do 20 crunches.

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