7 Best Exercises to Reduce Lower Belly Fat

Everyone wants to reduce lower belly fat and wants to shed stubborn pounds of lower belly fat. It is not very easy to reduce lower belly fat and get a flat tummy , but we can reduce the lower belly fat with a combination of healthy food choices and exercises.

Before we start with exercises to reduce lower belly fat, it is important to understand why it is so difficult to reduce/ get rid of lower belly fat.

What lower belly fat is made up of?

Lower belly fat is also known as visceral fat because it accumulates around the viscera (abdominal organs). It is made up of adipose tissue which consists of adipocytes (fat cells), along with connective tissue and immune cells. It is difficult to reduce lower belly fat because it is different from subcutaneous fat which is present just below the skin while the visceral fat is deep-seated and needs more energy or calories to burn the lower belly fat.

Other factors which influence the accumulation of lower belly fat are –

1. Hereditary or Genetics- Some people are more prone to get lower belly fat because of their family inheritance. As genes for obesity/central obesity are present in their families they are more prone to get lower belly fat. While you can’t change your genes but making certain lifestyle changes such as regular exercise, a healthy diet can minimize the impact and will help you to reduce your lower belly fat.
2. Hormonal Disturbances- Some hormones such as corticosteroids, insulin, and estrogen lead to the accumulation of fat especially in the lower region. Women are more prone to get lower belly fat because the estrogen hormone is only present in females and changes with the phases of the menstrual cycle.
3. Sedentary Lifestyle- Some jobs like computer engineers, doctors, teachers, etc. requires long sitting hours which leads to an increase in lower belly fat. It is very difficult to reduce lower belly fat as your abdominal muscles are relaxed when you are sitting.
4. Unhealthy Diet- Eating junk or fat foods/ Ready to eat food, which contains preservatives also leads to the accumulation of lower belly fat. In order to reduce the lower belly fat, take a diet that is rich in protein, fiber, healthy fats, vitamins, and fewer carbs.

Next, we will discuss the exercises to reduce lower belly fat

5 Best Exercises to reduce lower belly fat

1. Plank

Plank is an excellent exercise to reduce lower belly fat. Plank helps in strengthening the entire core, including the lower belly

How to perform plank to reduce lower belly fat?

1. Step 1 – Stand straight, go down in push-up position, Keep your arms straight and your hands shoulder-width apart.
2. Step 2- Try to engage your core and hold your body in straight line from head to heels.
3. Step 3 – Hold the position for at least 30 seconds to a minute without losing proper form.
4. Step 4- Take 10 seconds break and repeat three to five sets.

2. Leg Raises

Leg raise exercise targets the lower abdominal muscles, making it perfect exercise to reduce lower belly fat

How to perform leg raise to reduce lower belly fat? 

Step 1 – Lie down on your back on mat or any flat surface and keep your arms at your sides.

Step 2 – Lift your legs straight up, try to keep both the legs together and your toes pointed.

Step 3 – Slowly bring your legs down to the starting position.

Step 4 – Repeat for three sets of 10 -12 reps in each set.

For more faster results and to increase the intensity of exercise, try adding ankle weights or putting a medicine ball between your feet.

3. Bicycle Crunches

Bicycle crunches target your oblique muscles and lower belly. It is a perfect exercise to reduce lower belly fat.

How to perform bicycle crunches to reduce lower belly fat? 

Step 1 – Lie flat on your back on a mat or flat surface, put your hands behind your head, and bent your knees.

Step 2 –  Lift your head and shoulder off the ground, now bring your right elbow towards your left knee and straighten your right leg parallelly.

Step 3- Return to the starting position, and change the side, bringing your left elbow towards your right knee and straightening your left leg.

Step 4- Repeat for at least three sets of 12 – 15 reps on each side.

4.

Russian twists are great exercise, they target the side muscles of your abdomen i.e. oblique muscles, and help in reducing lower belly fat effectively.

How to perform Russian twists to reduce lower belly fat? 

Step 1 – Sit down on the floor, Bent your knees and your feet flat on the ground.

Step 2 – Now lean back slightly and lift your feet off the ground, balancing weight on your tailbone.

Step 3 – Hold a weight or medicine ball in front of your chest and rotate your torso to the right, tapping the weight on the ground.

Step 4 – Now, twist your torso to the left and touch the weight to the ground next to your hip.

Step 5 – Continue alternating sides with 10 -20 reps and maintain the proper form.

To make exercise more intense, you can increase the weight of the medicine ball or add more reps to the sets.

5. Reverse Crunches

Reverse crunches exercise affects the lower abdominal area and helps to tighten and tone the area resulting in losing lower belly fat.

How to perform reverse crunches to reduce lower belly fat?

Step 1 – Lie down flat on your back and bring your hands by your sides.

Step 2 – Lift your both legs straight up in the air, keep your knees slightly bent.

Step 3 – Now, lift your hips off the ground using your lower abs and bring your knees towards your chest.

Step 4 – Lower your hips back down to the starting point and repeat for three to four sets of 10 – 12 reps each set.

6. Mountain Climbers

Mountain climbers are a fast and dynamic exercise that targets the entire core, lower abs and side muscles.

How to perform mountain climbers to reduce lower belly fat?

Step 1 – Start in a plank position, keep your hands shoulder-width apart and your body in a straight line.

Step 2 – Bring your left knee towards your chest while keeping your toes off the ground.

Step 3 – Return your left knee to the starting position and repeat the same with your right leg.

Step 4- Continue with alternating legs for 30 – 50 seconds or keep going till you maintain proper form.

7. Side Planks

Side planks are great exercise for reducing lower belly fat. Side planks help in creating a more defined waistline and target the oblique muscles.

How to perform side planks to reduce lower belly fat?

Step 1 – Start with a plank position with your elbows bent and your forearms on the ground.

Step 2 – Rotate your body to the right side, balancing on your right forearm and the side of your right foot.

Step 3 – Hold the position for 30 seconds to a minute, or as long as you can without losing your proper form.

Step 4 – Repeat on the other side.

In addition to the above exercise, Cardiovascular Exercises such as running, cycling, swimming, and HIIT exercise helps in burning lower belly fat fast.

Tips to maximize your results for reducing lower belly fat

1. Eating a healthy diet – Eat a healthy diet that is rich in nutrients, proteins, and vitamins and have low carbs. Focus on lean proteins, fruits, vegetables, and healthy fats.

Stop consuming processed foods, sugar, fried foods, and saturated fats.

1. Keep yourself Hydrated – Drink plenty of water at least 8 -10 glass of water every day. It helps in reducing bloating and water retention in the belly area.
2. Getting proper rest and Enough sleep – Lack of sleep increases belly fat, Make sure to take at least 7 to 8 hours of sleep to reduce belly fat.
3. Manage Stress Level – Stress increases the hormone cortisol, which accumulates to belly fat. Manage your stress by practicing meditation, yoga, deep breathing, and exercises. Talk to your loved ones and close relationships to manage the stress.

Conclusion

Reducing lower belly fat requires a combination of targeted core exercises and adopting a healthy lifestyle such as regular exercise, drinking plenty of water, take healthy and nutritious diet, avoid junk and processed foods, limiting the consumption of sugar, adequate sleep and stress management.

Reducing lower belly fat requires consistency and patience. Keep following your exercise routine regularly and stick to healthy diets , and you will see positive results.

Q1. Exercises to reduce lower belly fat?

Ans. Best exercises to reduce lower belly fat are-

1. Planks
2. Russian Twists
3. Mountain Climbers
4. Side Planks
5. Reverse Crunches

Q2. How to reduce lower belly fat in 7 days?

Ans. Reducing lower belly fat in 7 days requires a strict diet plan and regular exercise which targets the core of body such as

Plank

Leg Raise

Side Planks

Burpees

V crunches

Aerobic Exercises

HIIT Exercises

You can also try intermittent fasting for reducing your weight loss fasts.

Q3. How to get rid of lower belly fat fast?

Ans. Lower belly fat is stubborn fat that requires you to put extra effort into exercise and a strict diet to follow.

Losing lower belly fat requires regular exercise and healthy diet plan to follow.  Do exercises like planks, Burpees, Cardio, HIIT, Aerobic exercises to target the lower belly fat.

Along with that, take proper sleep, stay hydrated and protein intake.