Exercises to Get Rid of a Bottom Belly Pouch
That stubborn belly pouch is not just another annoying cosmetic concern. It may influence your health. According to MayoClinic.com, a growing mid-section may increase the risk of conditions such as breast cancer, diabetes and high blood pressure. Luckily, exercises exist that will help trim your abdominal area. The first approach is to burn off the fat that resides in the bottom belly. The next approach is to tone the muscles under that pouch.
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Cardiovascular Exercise
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Cardiovascular exercise is the most efficient way to burn fat as well as excess calories. The American Council on Exercise (ACE) suggests 60 minutes of cardio exercise at least four days a week. These exercises should be performed at levels ranging from moderate to vigorous activity. If you don't have 60 minutes at a time to spare, cardiovascular exercises can be divided into smaller chunks of time and spread throughout your day. Jogging, bike riding and participating in aerobics classes are exercises that help get rid of a bottom belly pouch.
Strength Training
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When combined with cardiovascular exercise, strength training can also help banish the fat in your lower belly. Exercises that build muscle raise the body's metabolic rate, burning more fat, according to ACE. For the best results, strength training should be practiced two or three days each week. A day of rest should be inserted between each strength training routine. Strength training exercises can be performed on weight machines or with resistance bands. Alternatively, you could perform exercises like push-ups, which use your body weight.
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Pelvic Tilts
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If you're looking for exercises to trim your belly, forget traditional sit-ups. MayoClinic.com suggests targeting that lower belly with better exercises like pelvic tilts. This exercise starts by lying on your back with knees bent. Make sure that your back is flat, and your abs are tight. Begin the exercise by slightly tilting your pelvis toward the ceiling. Then hold the position for at least five seconds. Lower your pelvis. Repeat five times. As you become stronger, you can work up to 20 repetitions.
Bicycle Crunches
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ACE recommends bicycle crunches to target your lower abs. This exercise also targets your obliques, the area where love handles usually reside. Like with the pelvic tilts, lie on your back for this exercise. Your knees should be bent with your feet placed on the floor. Your arms should be placed behind your head, similar to a sit-up position. Slowly lift both feet and bring them toward your abs. Your knees should be bent at a 90-degree angle with your lower legs parallel to the floor. Keeping both legs elevated, pull one knee to your chest while extending the other leg. Lifting with your abdominal muscles, lift your back and trunk until your elbow meets the opposite knee. Hold for one or two seconds then repeat the exercise with the other knee and elbow. Repeat these steps until you become tired.
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References
- Photo Credit runners abs image by jimcox40 from Fotolia.com
