Not sure how to lose lower belly fat? Don’t worry, you’re not alone.
The lower belly are very difficult to tone because that’s where our body stores most of its excess fat. Especially for women, the hormone estrogen tends to retain fat in this area.
So we have designed a special exercises routine to help you lose lower belly fat to show off the body you’ve always dreamed of.
These simple exercises you will strengthen the entire abdominal area and also work your arms, legs and buttocks.
Try these best exercises to lose hanging lower belly fat and slim waist in short time !
1. Heel Tap
Lie on your back, put your hands under your ass, knees bent and feet as if they were on a table. Slowly lower your feet bent forward until your heels barely touch the ground. Tighten your abdominal muscles to help lift your feet back up.
Perform 3 sets of 20 repetitions.
2. Mountain Climber
In the position of the plank, keeping your body and hips straight at the same level, raise your right foot and push your right knee toward the chest between your hands. While you take the right leg to the initial position, do the same with the left leg. Continue alternating as quickly as possible, keeping the core tight and without moving the hips excessively.
Do 3 sets of 15 repeats.
Lie down on your back, with your hands behind your head, and raise your feet, shoulders and head from the ground. The points of your feet have to point to the sky and alternate one leg up and another down. Concentrate on not forcing your neck because you may end up with neck pain.
Make this move 15 times for each side of 3 sets
4. Pike Slider
You will need towels or some sliding object to perform this movement.
Start with both feet on the slides and hands on the floor. Tighten your lower abdominal and pull your feet toward your hands, raising your hips to the ceiling. And then, slowly push your feet back to the starting position. To make it easier: Do the mountain climber but slide.
Do this exercise for 15 repeat of 3 sets
5. Straight Leg Raises
From a prone position, place your hands under your lumbar spine and tighten the core. Slowly raise your legs, bringing them to 90º, and then slowly lower them back to the floor. If your back hurts, do not do this movement.
Perform 3 set of 20 repetitions.
6. Cross Climber
Starting with plank position with the body and hips aligned and with the core taut, bring the right leg towards the left shoulder. As your right leg returns to its starting position, do the same movement with your left leg. Continue to alternate.
Practice 3 sets of 20 repetitions.
7. Slider Knee Tuck
You will also need towels for this move.
Starting at the position of plank and with both feet on the slides, tighten the core and push both feet to waist height. Be careful not to hunch your shoulders and don’t let your upper body lean too far forward. Push your feet back to the starting position.
Perform 3 set of 20 repetitions.
8. Rotary Plank
Start by making an plank on your forearms. Hold for 10 seconds and then, turn your body until you are above your right arm and hold for another 10 seconds by doing strength with your abdominal. Rotate to the center position and do the same on the other side. Continue alternating with the tight core and without letting the waist go down.
Repeat this exercise for 10 of 3 sets
9. Roll Up
Lie down on your back, with legs extended, knees bent, feet together and arms up. Inhale and, as you exhale, raise your arms up and forward, and use your abs to get up slowly to a seated position. Tighten your abdominal again and slowly go down to the initial position.
Do3 set of 20 repetitions.
10. Jack Knife
Lie down on your back, with legs extended, feet together and arms extended. Inhale and, as you exhale, squeeze your abdominal and raise your right arm and left leg, touching your hand to the foot. Inhale and come down slowly to the initial position.
Perform 15 repetitions each side of 3 sets.
11. Arm and leg lift
Once again, this exercise is a variation of the well-known iron. Get down on all fours and put your hands and knees on the mat. Then start by raising your right leg and left arm to form a straight line. Continue with the opposite leg and arm and so on.
Repeat this exercise for 10 of 3 sets each side
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