How to Get Rid of Lower Belly Fat – Exercises, Diet Tips, and Advice
Getting rid of lower belly fat is a frustrating problem that millions of people struggle with, and it’s something that can have a detrimental impact on both self-esteem and confidence levels. In this short article, we’ll take a look at several key things that you can begin doing today to get rid of lower belly fat once and for all.
What is Lower Belly Fat and Where Does It Come From?
Lower belly fat is typically caused by sedentary lifestyles and diets consisting of nutrient-lacking processed food, and it goes hand in hand with the rise of obesity and obesity-related diseases like high blood pressure, heart disease, and diabetes. It’s an enormous problem in today’s day and age, and there are two basic things that need to be implemented in order to eliminate it: diet and exercise.
When it comes to eliminating lower belly fat, the dietary changes are relatively simple to carry out. Strive to introduce more natural foods into your diet, like fruits, veggies, and whole grains. Substitute all of the processed garbage in your diet for wholesome vegetables and clean sources of protein such as quinoa, beans, broccoli, fish, and chicken. You can also swap one meal a day out with a meal replacement shake, but avoid products with high calorie content and artificial sweeteners like sucralose and aspartame. If you’re in need of specific recommendations, this Shakeology review will fill you in on one of the more healthy meal alternatives.
The more challenging aspect of losing lower belly fat for many people, however, is exercise. Aside from the fact that adhering to a daily workout regimen can be inherently difficult, the types of workouts that you engage in will also determine how fast you’ll actually lose your belly fat. Cardiovascular exercises should always be incorporated into any workout regimen since these are effective for the reduction of overall body fat levels. However, you should also add the following to your workouts to further hasten lower belly fat loss:
1. Abdominal Holds
This specifically works out the lower portion of your abdominal muscles. Begin by sitting on a chair with your hands holding the edges to keep you stable. Contract your ab muscles as you lift your feet about four inches from the ground. Hold this position for five full breaths and release. After about two seconds, repeat the exercise. Do abdominal holds for a full minute to exercise your lower abdomen.
2. Abdominal Tilts
This is a very simple exercise designed to develop your lower core. Breathe regularly when you do this exercise. Lie on the floor or on an exercise mat with your feet slightly bent. Gradually raise your buttocks off the ground, lifting it towards the ceiling using your lower core muscles. Hold for ten seconds before going back to your original position. Rest again for a couple of minutes before doing ten more repetitions.
3. Circuit Training
When you perform circuit training, you’re essentially combining cardiovascular and strength-building exercises in one fast paced workout to achieve the best results. To do your own program, choose some fast upbeat music to keep you motivated. Then, decide on the type of cardio and bodyweight exercises you’d like to do. Choices include sprints and skipping rope for card, and crunches and abdominal holds for strength training. Begin with your abdominal exercises for a few minutes, switching to high bursts of cardio workouts afterwards. Continue your rotations for about 20 minutes to achieve the best results.
[box]Hopefully this brief article has provided you with some effective strategies for getting rid of stubborn lower belly fat once and for all. If you’re the type of individual who would prefer a more structured workout program, Beachbody produces several that are excellent options.[/box]
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3 thoughts on “How to Get Rid of Lower Belly Fat – Exercises, Diet Tips, and Advice”
i have a belly that hangs over and also a lot of fat over my pelvic bone and suggestions there?
Nice tip! Thanks for sharing! I think I do have lower belly fat.
Lower belly fat or abdominal fat is considered as central fat, which is really very tough to get rid off. It is also related to more cardiovascular disease risk. Thanks for sharing how to get rid of lower belly fat.