10 Simple Exercises to Reduce Lower Belly Fat

Trainers Reveal The 10 Best And Simpler Exercises At Home To Get A Middle Ring And A Stomach Slab.

Although we cannot lose weight by targeting only specific areas, it is very likely that we will make our waist weaker and our belly appear flat. There are some muscle groups responsible for training the waist and abdomen and we just need to find exercises that work to isolate these muscles.
Another trick is that these exercises need to be done in such a way as to make these muscles strong and toned, but not large and bulky. And the exercises in this article are specifically selected to accomplish this goal.We have chosen amazing exercises for each muscle group and look forward to sharing this with our readers.
Our mid-section only has 3 main muscle groups and each of them plays a particular role in how our waist and stomach look. If the deep-lying transverse abdominis are not strong enough, the stomach sticks out. The top-sealed rectus abdominis gives us a defined 6-pack.
The external and internal oblique muscles are responsible for the waist shape and contribute to that hourglass form that many of us want to get.If a slim waist and a flat tummy are your goals, you should be focusing on toning and strengthening these muscles. That’s the reason why you need a mix of static exercises, body-weight dynamic exercises, and stretching.

1. Abdomen walking in the air (V-ups)

This exercise targets all abdominal muscle groups:
  • Lie down, keeping your legs straight and your arms stretched over your head.
  • Pull and lift your torso and legs off the floor, reaching your feet.
  • Return to the original position.
  • Repeat 10-12 times.
  • If it's a little too difficult, lift one leg at a time, alternating.

2. Oblique abdomen (Alternate reach and catch)

This exercise targets the upper and lateral abdominal muscles.
  • Lie on the ground and bend your knees.
  • Move both hands to your left thigh to reach your knee.
  • Return to the original position.
  • Repeat this movement on your left side.
  • Repeat 10-12 times on each side.

3. Oblique abs with pilates ball (Side crunches with a Medicine Ball)

Side pilates with pilates ball are extremely effective because the instability of the ball forces you to maximize these muscles.
  • Lie on the right side of the basin on a pilates ball.
  • Place your left foot behind your right foot, use a wall if you need extra support.
  • Place your hands on the back of your head for support, but try not to pull during exercise.
  • Abdominal upwards, lifting the upper body. 
    Return slowly to the starting position.
  • Repeat 10-12 times.
  • Swap sides and repeat 10-12 times on the other side.

4. Pilates abs on ball (Crunches with a balance ball)

The abs with a balance ball work all the muscles in the abdomen.
  • Choose a ball so that when you sit on it, your feet will be 90 °.
  • Sit on the ball and move your legs forward so that the bottom of your back rests on the ball.

  • Hold your hands behind your head for support.
  • Bend your abdomen, tighten your torso, and slowly move back to the starting point.
  • Repeat 10-12 times.
  • Make sure you do not pull your head with your hands, your abdomen should do the job.

5. Tall board (High plank with hip extension)

Everyone loves the board. The enlarged pelvic board extends this exercise to the next level and targets the abdominal muscles and the external and internal lateral abdomen.
  • Start in a push-up position, keeping your hands under your shoulders and drawing a line from your head to your feet.
  • Keeping your upper body still, slowly lift your left foot off the floor.
  • Stay at this stop for 5 breaths and return to the original position.
  • Repeat with your right foot.
  • Repeat 10-12 times on each leg.

6. Scissors

Exercise with the scissors is a great workout for the transverse abdominal muscles.
  • Lie down and place your hands on your sides.
  • Bend your knees and lift your legs.
  • Raise one leg up to an angle of about 45 ° and lower the other leg until it reaches just 5 cm from the ground.
  • Change your legs.

7. Inverted abdomen (Reverse crunch)

The upright abdomen works in multiple muscle groups, the lateral abdominal muscles and the back muscles.
  • Lie down and place your hands on your sides or under your pelvis.
  • Bend your knees at an angle of about 90 °.
  • Pull your legs to the chest and up, slightly bending your back.
  • Return to the original position.
  • Keep your knees bent all the time.
  • You can adjust this exercise for your own strength, the more you turn, the harder it is.
  • 8. Oblique stretching

Regular stretches are just as important to being in good shape as any exercise, but they are often overlooked. The oblique stretches work extremely well on the oblique abdomen.
  • Place your feet on the shoulders, holding your hands next to you.
  • Stretch your right hand sideways and bend your torso, lifting your right hand up.
  • Wait for a few seconds and slowly move to the starting position.
  • Repeat on the other side.
  • Repeat 10-12 times on each side.

9. Abdominal stretching

Abdominal stretching is also known as cobra stretching in yoga and is very effective for stretching the abdominal muscles.
  • Lie on your stomach, placing your hands close to your shoulders.
  • Lift up your hands and lift the upper body, keeping the hips and pelvis on the floor.
  • Stay at this stop for 10-15 seconds.
  • Repeat 5 times.

10. Torso twist

The torso twist stretches the abdominal muscles and the abdominal muscles.
  • Start sitting on the floor.
  • Stretch your left foot and bend your right foot.
  • Stand with your right hand behind you, twist your upper torso to the right, and bring your left hand over your knee bent.
  • Don't overdo the twist, it should be a simple extension.
  • Wait for about 10 seconds and return to the original position.
  • Repeat on the other side.
  • Make 5 repetitions.

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