For many of us, getting lean and toned in the lower midsection is no easy task.
That’s because the lower belly is where the body stores the excess fat, hence the name, lower belly fat.
This is especially true for women who tend to be wider through the pelvis area and have a longer waist.
This can make it even more challenging to get flat, toned abs.
Without proper, steps and planning, no amount of ab exercises will result in definitions in your lower abs.
So, how do you get your lower abdominals to take shape?
If you have fat covering your abs you need to focus on losing the layers of fat before you can concentrate your efforts on abs targeting exercises. This is true for all areas of your body, not just abs.
Cardio exercises are one of the best ways to burn calories and fat, which includes the fat in your belly. In fact, according to a study, people who do cardio regularly during an 8-month period reduced the fat in their belly by 2.5 square inches.
Cardio exercises can be anything from running, swimming to biking and hiking. The important thing is to find a cardio exercise that you enjoy and make it part of your lifestyle. Don’t like running but I enjoy swimming and hiking? Take up on those!
Just aim for 150 minutes of cardio workouts per week, at least.
2. Have a good diet
If you want abs, particularly your lower abs, you need to eat nutritious foods. And eating the right foods can quickly help take inches off your waist even without doing a bit of exercise. But not just any foods.
I’m talking about foods that can have a positive effect on your metabolism, reduce your appetite and cause you to eat fewer calories.
Here 5 powerful foods that are known to that.
Almonds// all types of nuts are healthy and good for you. But almonds are of the healthiest among them all. Full of nutrients that include protein, fiber, calcium, magnesium, and many other much needed vitamins and minerals.
But too much of a good can become bad too. Nuts are high in calories and pretty fattening, so eat in moderation.
I usually only eat a handful of nuts and that’s it.
Beans and other legumes // If you need to add more fiber to your diet, look no further. Beans are super nutritious, versatile and very affordable. They’re also highly nutritious food. Beans are packed with antioxidants, fiber, protein, and rich in minerals and vitamins.
Eating regularly would not only help decrease abdominal fat, but they will also lower your risk of diabetes, heart disease, colorectal cancer, and help you manage a healthy weight in the long run.
Do yourself a favor, add beans and other types of legumes to your diet. Your health will appreciate it greatly.
Furthermore, they will help get a flatten tummy.
Green vegetables // Ok, yes your parents were right about eating your salads and veggies. Whether it is spinach, kale, collard green, or lettuce, they are all nutritious and good for you.
Veggies are naturally low in calories and fat but are full of good for you nutrients. Most of them are rich in fiber, vitamin C, folic acids, potassium, and antioxidants to keep your body healthy and brain sharp.
Fill your plate with greens and watch your belly fat melt off.
3. Do Exercises for Lower Abs
You followed and did all of those; you’re losing the belly fat. It’s time to strengthen your core and add some muscle definitions to your lower belly.
You need to add a variety of abdominal exercises that target your abs from all angles. Upper, lower and sides so you can start to see definitions everywhere in your stomach. I love doing these from Fitwirr.
These abdominal exercises are core extensive, meaning you will feel your core working and getting stronger with each workout. Incorporating them into your everyday abs training will not only help your abs take shape, but your whole body will also get stronger.
There it is. Include these 3 tips into your lifestyle and you’ll start to see definitions in your lower abs.