But always remember that patience is the key when you’re working to get rid of belly fat, but there are things you can try to optimize the process.
You can do thousands of reps of toning exercises to tighten your waistline and not see fat loss.
Exercises like cardio, yoga, and crunches may tone your muscles and strengthen your lower abs, but they won’t “erase” fat deposits.
The only way to lose fat on your lower stomach is to lose fat overall.
Below are some of the proven and best exercises that can help loosen lower belly fat.
Best Exercise For Losing Lower Belly Fat
There are several exercises out there, but here are the best.
- Scissors Switch
- Jackknife Crunch
High-Intensity Interval Training, also called HIIT, has been linked to the reduction of fat among adults with more weight.
In one study, adults who participated in HIIT exercise three times per week saw similar results as people who did daily 30-minute sessions of moderate cardio. Study authors point out that sticking to the regimen long term is needed for successful results.
You can use an app or stopwatch to time your intervals. Decide on the exercises you’ll do — like sprints, burpees, speed bag, or another cardio movement — and work your body at its hardest for at least 45 seconds.
Break for 45 seconds before repeating the exercise for as many reps as you can within 45 seconds. Repeat that in a circuit with five to seven exercises.
To burn fat, do a HIIT or cardio workout before you move to other exercises, like the ones listed below.
Raising your heart rate before other kinds of exercise, like weightlifting and Pilates, is a great way to supercharge your workout.
The hundred is a classical Pilates exercise that targets the deep inner ab muscles.
Here’s how to do it:
- Start lying flat on your back on a yoga mat, with your knees bent and your feet on the floor.
- One at a time, float your legs up so your knees are in a table-top position and your feet remain flexed.
- Point your fingers away from you, and extend your arms as you lift them, about an inch off the ground.
- Lift your chest and upper back off the ground to engage your abs.
- Breathe in, and begin to pump your arms up and down as you hold your chest and neck off the ground. Try to breathe in unison with your arms’ movement, and begin to count.
- Hold the pose to a count of 100 before hugging your knees into your chest and exhaling to release the tension from your chest. Repeat this 2 or 3 times if you’re able to, working up to more reps.
Scissor switch is another lower ab exercise that’s sometimes used in Pilates workouts.
Here’s how to do it:
- Start on your back on a yoga mat, and lift your legs up toward the ceiling at a 90-degree angle. Your feet should be flexed. You can tuck your hands behind your head.
- Lift your chin to your chest, and hold so your rib cage folds over toward your belly button. You should feel your lower abs engage.
- In a controlled movement, let one of your legs fall toward the floor. If you’re able to, stop your leg before it hits the floor, and hover it about an inch above the floor.
- Bring that leg back up. Repeat with the other leg, alternating as you hold up your chest. Repeat for 20 reps.
Jackknife crunches are floor exercises that engage the lower abs. The movement might feel simple at first, but after a few reps, you’ll feel how they tighten your core.
Here’s how to do them:
- Lie flat on your back with your arms extended up over your ears and reaching toward the wall behind you.
- Engaging your core, bring your arms up toward your legs. At the same time, bring your extended legs up and back toward your head.
- Reach to touch your knees then lower.
- Repeat for 20 reps. Aim to do 3 sets of 20 to start, and work up from there.