How Do I Reduce Lower Abdominal Fat Through Exercise?

Reduce your lower ab fat with the proper exercises.

Obtaining a sleek abdominal area can be a challenging fitness goal to achieve, and even a harder one to maintain, especially as individuals age. This is particularly true for women due to heredity and hormones, according to Harvard Health Publications. Having an increased amount of abdominal fat, or visceral fat, is also a health concern because it increases your risk of developing heart disease, diabetes, breast cancer and colorectal cancer, states MayoClinic.com. Performing the right exercises that will help reduce your lower abdominal fat will not only get you a toned tummy, but will increase your overall health.

Things You'll Need

• Free weights and/or weight machines

Instructions

1. 

   Cardio workouts, such as running, will help reduce fat throughout your body.

   Perform a 30- to 60-minute cardio workout daily. According to Harvard Health Publications, spot exercising alone will not get rid of lower abdominal fat, so engaging in an overall body workout daily is important in controlling weight and reducing abdominal fat. Cardio exercises can include walking, jogging, swimming, biking or any other type of workout that gets your heart pumping to at least a moderate level of intensity.

2. 

   Add weights to your exercise regimen.

   Work out with weights. According to FitnessMagazine.com, your body's metabolism will continue to burn fat hours after a strength training workout, unlike a cardio workout where your metabolism slows down soon after the completion of the workout. Incorporate exercises with free weights and/or weight machines into a full-body workout that will tone and strengthen the muscles in your abs, arms, legs and back.

3. 

   Perform exercises that specifically tone your lower ab area.

   Tone your lower abdominal area with targeted exercises. In combination with full-body workouts, performing exercises that specifically work the lower abdominal muscles can help eliminate fat in that area. Two exercises that target the lower abs are pelvic tilts and pelvic lifts. To perform a pelvic tilt, lie on your back on the floor and bend your knees while placing your feet flat on the ground. Keep your back flat against the floor while you lift your hips off the ground and tighten your abdominal muscles. Hold for up to 10 seconds before lowering to the floor. Do 10 to 20 reps of this exercise.

   To perform a pelvic lift, lie flat on your back on the floor and bend your knees up toward your chest in a 90-degree angle. Place your arms on the floor, resting at your sides, and lift your butt off the floor as you tighten your lower abdominal muscles and aim your knees upward. Hold this position for up to 10 seconds before lowering to the floor. Aim to perform 10 to 20 reps of this exercise.

Tips & Warnings

• Eating a well-balanced diet in addition to exercising will help reduce your lower abdominal fat.

• Always consult your physician before starting a new diet and exercise regimen.

References

• Harvard Health Publications: Abdominal Fat and What to Do About It
• MayoClinic.com: Belly Fat in Women: How to Keep It off
• "Fitness": Waist Management: How to Lose Belly Fat for Good

Resources

• "Shape": The Best Flat Stomach Exercises
• Health.com: A Core Workout for Flat Abs in 4 Simple Moves
• "Fitness": Strength Training for Beginners