Helping to minimize abdominal fat is one of the incredible health benefits of exercise. Weight lifting and cardiovascular activities decrease fat throughout the body, including the fat in the lower abdomen.
Exercise also decreases inflammation, lowers blood sugar levels, and helps improve other metabolic complications related to excess lower abdominal fat.
Aerobic exercises, such as running, swimming, and walking, can lead to significant reductions in abdominal fat.
Types of exercises that will help you burn fat in the lower abdomen
That said, doing hundreds of crunches every day won’t give you the abs of your dreams, and there are no specific exercises that can “target” belly fat. Instead, losing weight from your midsection is all about a combination of eating right, limiting the number of calories you consume, and increasing the number of calories you burn.
Thus, below, we leave you some exercises that can help you in your process in conjunction with the diet to reduce fat on your lower abdomen.
Abs don’t work
First of all, we have to mention something important to you: whether you are a man or a woman, if you are doing sit-ups as a way of burn belly fat, you must stop. Crunches work on the stomach muscles, but they don’t work on the stomach muscles. muscles of the lower abdomen which are present in the stomach. So by doing crunches you are just wasting time.
Also, doing crunches can cause forward head posture pain, lower back pain, and can cause the shoulders to hunch. Therefore, abs are just a myth when it comes to get rid of a flabby tummy.
Cardiovascular exercise
Cardio is the best way to burn fat if you want to lose it in the lower part of your abdomenfor both men and women because regular cardio targets the heart rate zone.
If you are a beginner in lower abdomen exerciseIt is recommended that you start with two to three days of cardio. But if you already have some cardio experience, then you should go for cardio for most days of the week, 30 to 90 minutes.
Add a HIIT workout to your cardio routine to focus on fitness. lower abdomen fat effectively. Remember that consistency is the key, so if you really want to know how to get rid of belly fat, you have to be consistent and stick to your routine.
strength training
Another way to burn belly fat for men and women is to strength train. Strength training one to three non-consecutive days a week can help you increase your metabolism and get rid of lower belly fateither.
If you’re just getting started with strength training, try to slowly and gradually increase the intensity of your workouts over time. Additionally, lifting weights can also help you build lean muscle tissue. Don’t forget to wear wrist wraps before putting pressure on the wrist.
If you’re lifting heavier weights, try using weightlifting belts to ensure you don’t end up inflicting serious injury on your lower back muscles.
High Intensity Intervals (HIIT)
Another option for you if you want to know how to get rid of the flaccidity of the lower abdomen are the high intensity intervals. High intensity intervals are particularly powerful when it comes to getting rid of lower belly fat.
The reason why HIIT training is effective is that alternating between easier and harder workouts keeps the insulin levels in your body low. This encourages the body to use the fat instead of storing it in the cells for future use.
And the best part is that you can turn almost any type of workout into a high-intensity interval training (HIIT) routine and keep burning calories even after you’ve finished your workout.
How long does it take to lose lower belly fat?
The time required to lose lower abdominal fat depends on your actual weight. If you want to lose one pound, you should burn about 3,500 calories because one pound of fat equals 3,500 calories.
Therefore, to lose one pound of weight each week, you must cut 500 calories from your meals every day. If you cut calories from your diet at this rate, you can easily lose 4 pounds in a month. Also, if you want to lose weight even faster, you can increase your physical activity to burn more calories.