If you are looking for exercises to reduce lower body fat then you have come to the right place. Whether we admit to our horrors or not, the truth is that we are all troubled by our lower belly fat. It does not look good when we wear fitted shirts or tight belts – thus shattering the self-confidence of any individual.
In the modern day, everybody wants a flatter belly. This is even more true for teenagers who consistently worry about the weight they put on and whether or not they have a flat belly to resemble their idols. Whether they try exercises to reduce lower body fat or stop eating food at all, people are still unsure about how to lose this stubborn belly fat.
However, what we refuse to acknowledge is that our belly fat comes from the kinds of food we consume. If our diet consists mainly of processed food, sugar foods, or fried items – it is almost impossible to attain a flat belly.
And then, there are some people who have been blessed with faster metabolisms. These people could be eating all the cheeseburgers in the world, yet still maintain a flat belly.
7 Easy Exercises To Reduce Lower Body Fat
If you want to have a flat belly yourself and finally reduce your lower belly fat, you have arrived at the right destination. While you can find a number of websites online who have written extensive articles about how to lose belly fat, many of them fail to turn to the basics first.
This exercise is great for training the muscles in your stomach and tightening them under the fat. This makes it one of the greatest exercises to reduce lower body fat.
You can do reverse crunches by laying on the floor with your legs fully extended and arms to the sides with palms resting on the floor. It is important to fixate your arms in one position throughout the duration of this exercise since all of the strain needs to be on your lower belly.
Once set, move your legs upwards to the point where your thighs are perpendicular to the floor and feet are joined together. Remain in this position for 10 seconds and repeat for a few sets for quicker weight loss results.
This exercise to reduce lower body fat can provide results rather quickly since it directly engages the core of your body.
Double Leg Lifts
This exercise has been borrowed from the world of Pilates. By having your legs strongly fixed together, you transfer all of your energy towards your abs who have to work hard during this exercise.
You can do double leg lifts by laying face up on the exercise mat and placing your palms under the head. Then, spread and raise your legs upwards while keeping your feet joined together.
Remember to exhale as you lift your torso from the floor and tuck in your tummy. This will allow you to feel some tension in your abdomen and back muscles since both of them are engaged during this exercise.
Hold this position for a few seconds before returning to the initial position. Repeat this exercise to reduce lower body fat at least 10 times during each workout session.
By directing all the tension and workload towards your abdomen, this exercise is extremely effective for reducing lower belly fat.
This can be done by sitting on the grown with your knees bent and heels positioned a few inches away from your butt. Take two small weights in each of your hands.
As you slightly lean backward, lift your feet above the floor and keep them in the air. Remember to keep your back straight throughout this process – regardless of how difficult it may seem.
Take the weights in each of your hands and slowly twist from left to right while bringing the weights with you. The movement is slow and steady but engages your lower belly effectively. Inhale when you reach the center, and exhale when you reach the side. Alternate between left and right sides, and complete at least 10 reps to reduce lower body fat.
Vertical Leg Crunches
When it comes to the most effective exercises to reduce lower body fat. This is right there at the top of the list. This exercise is an easy way to reduce your lower belly fat and is quite simple to follow.
Simply lie on your back with your ankles crossed and raise your legs in the upward direction. Once achieved, try to touch your toes with your hands.
Remember that the aim is not to actually touch your toes, but to lift your torso above the floor while keeping your legs extended in the air. This position is remarkably similar to regular crunches.
Similar to vertical leg crunches, this exercise also requires you to lay on the floor with your arms at the sides. It is one of the most effective exercises to reduce lower body fat. You should keep your palms fixed to the floor this time and extend your legs upwards at a 90-degree angle.
For hip lifts, you need to lift your hips above the floor using only the muscles in your abdomen. While it may seem difficult at first, you will be able to perfect this exercise eventually.
After you have lifted your hips above successfully, return to the initial position. Continue to repeat this exercise about 15-20 times daily for quicker, more effective results.
Resisted Single-Leg Stretch
Now, this is where exercising becomes interesting. Since this is unlike all the other exercises we have listed, you may enjoy completing reps of this the most.
To do resisted single leg stretches, you need to lie on your back and bring both of your knees bent to your chest. Place both of your hands on top of your right thigh, and extend the left leg above parallel to the floor. Lift your upper body above from the floor and remain in this position.
Then, press your palms against the right thigh in order to bring the right knee towards your chest. Alternate between both legs to complete a rep.
Since this is an unusual form of exercise, it may take some time before you can become used to it. Don’t worry if you cannot get it right the first time – just keep practicing again.
Exercise Ball Crunch
This simple exercise can be done at home by purchasing an inflatable exercise ball from any departmental or athletic store. This exercise ball improves your balance and coordination, alongside of engaging a wide variety of muscles in your body simultaneously.
An exercise ball crunch can be done by laying on the exercise ball and supporting your back with the ball. To maintain your balance, you should keep your feet firmly planted on the floor.
Similar to regular crunches, place your hands behind your head with your elbows on each side. Contract your abs and lift your belly above in an upward manner. Then, return to original position.
Remember to keep the exercise ball stable during this process to avoid any unwanted injuries. The trick to achieving stability is to exhale when you crunch and inhale as you lower your back down onto the ball.
For most effective results, perform up to 3 sets during each workout session. Each set can contain 13-16 repetitions.
Walking or Running
Walking and running are two of the simplest exercises to reduce lower body fat. While this may be obvious, it was important to include these basics in our list of exercises as well.
Running and walking can serve to be one of the most effective ways to burn fat and improve your metabolism and stamina. Not only will running target your lower body fat but will be able to reduce fat all over your body and strengthen your muscles as well.
Walking and running come under the bracket of cardio exercises. Others under the same bracket include jogging and swimming. These exercises keep your mind and body engaged at the same time, allowing you to work out for longer periods of time without getting bored.
Many people turn towards running or jogging whenever they feel stressed out – especially since running makes you sweat and releases toxins from your body. This serves as a stress-relieving process for many people.
By engaging in these simple exercises to reduce lower body fat when you do not feel like following a strict workout routine, you can continue to lose weight without forcing yourself to the exercise mat every day.
Now that you know all of the exercises to reduce lower body fat, we need to give you an important precaution. Before you begin with this rigorous workout routine every single day, you need to give your body time to adapt and first engage in a warm-up exercise.
This can include:
- Neck Rotations
- Neck Tilts
- Shoulder Rotations
- Waist Rotation
- Arm Rotation (left and right)
- Side Lunges
- Calf Raises
- Ankle Rotations
- Jumping Jacks
The Problems with Lower Body Fat
Before we try to get rid of our lower body fat, we need to understand why it has been accumulated there in the first place.
It is Stubborn
If you have ever tried to lose belly fat before in your life, you will know that it does not disappear too easily. This is because the belly is the first place where our body stores excess fat, and the last place that it loses it.
So, while we may be wishing to get rid of that lower belly fat as soon as possible, it does require a great deal of patience and hard work since the lower belly is quite a difficult place to lose weight from.
Since lower body fat is so stubborn, it will require you to engage in rigorous exercise routines that engage most of your body. The truth is that it is almost impossible to lose lower belly fat without losing weight in the rest of your body too.
However, this is an added advantage. By aiming to lose some lower body fat, you can easily tone your entire body and enjoy a healthier lifestyle by regularly exercising.
It is Dangerous
How many times have you heard about a slim person suffering from cardiovascular diseases or diabetes? Probably very few. This is because a majority of deadly diseases are linked to having excess stomach fat in your belly. This includes heart disease, cancer, high blood pressure, osteoarthritis, and even sleep apnea.
The reason why so many diseases have been linked to excess body fat is due to problems such as high cholesterol levels or high blood glucose levels. When we have such excess fat in our bodies, it is mainly due to unhealthy eating habits and a lack of physical exercise.
Having excess belly fat can be life-threatening, and it is necessary for you to begin working towards losing this dangerous weight. Not only will it improve your physical appearance but will also contribute significantly towards your overall wellbeing.
You’re Doing It Wrong
When most people begin working towards losing lower belly fat, they turn towards the most rigorous of exercise routines. They get gym subscriptions, listen to workout podcasts, and even purchase the most expensive athletic gear to motivate themselves to work out.
However, they usually forget an extremely important aspect of weight loss: the diet.
Yes, exercise is extremely important in helping your body lose lower belly fat, but your diet is equally important. If you do not cut down on artificial sugars or fast food, it may be impossible to ever lose your lower belly fat.
The Final Word
So there you have it; some of the most effective exercises to reduce lower body fat. Losing your lower body fat is not a simple task. It requires great motivation and strength to achieve your fitness goals and flaunt the flat belly that you have worked so hard towards.
However, it is important to note that lifestyle changes are just as important as exercise routines in order to reduce lower body fat. If you want to remain consistent with your weight loss process and journey, it is important to replace unhealthy eating habits with healthier ones that facilitate your weight loss. Not only will healthy eating retain your body from accumulating more excess fat in your lower body, but it will also provide your body with the strength you need for workouts.
While reducing lower body fat is not easy, it is certainly not impossible either. With the right exercise routine and subsequent lifestyle changes, one can easily achieve their goal weight in no time.
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Jeremy Park, the founder of jeremylife.com, is a love and relationships expert. With a journalism degree and years of exploration, he offers valuable insights to help you live your best love life. His mission is to make the journey enjoyable and effortless.