The lower belly is a tough area where fat often builds up, so the Fitness Garage team made this program to get rid of lower belly fat and also tighten your body and it helps you avoid many injuries because the lower belly muscles are connected to many other exercises like butt workouts and abs exercises.
First exercise: V-Sits
This exercise is great for the abs and also helps balance the body. It helps you hold a V shape. Here’s how to do it right:
- Start by sitting on the floor.
- Place your feet and hands on the ground.
- Lift your feet off the ground and make a 45-degree angle.
- Stretch your arms forward and lift your upper body.
- Keep your back straight and tight.
- Make sure you breathe well.
- Hold your body steady in this position for as long as you can.
- Repeat this move 25 times.
Exercise two: Reverse Crunches
One benefit of this exercise is that it works most of your abs and you only use your body weight. The right way to do it is:
- Lie on your back and lift your legs up.
- Place your feet on top of each other.
- Lift the lower part of your belly as high as you can.
- Stretch your arms on the floor to support your body.
- Do this exercise 10 times.
Exercise three: Pilates Scissors
The Pilates scissor exercise targets the lower and upper abdominal muscles. It also improves thigh muscle flexibility. Here's the right way to do it:
- Lie on your back.
- Lift your upper body using your elbow.
- Move your right leg until it reaches your chest.
- Then switch between your left and right leg.
- Keep your leg straight.
- Tighten your shoulder and chest muscles as much as you can.
- Repeat this exercise 6 times for 3 sets.
Exercise 4: Double Leg Lifts
This exercise works many muscles in the body besides the glutes and lower abs. Follow these steps to avoid injury:
- Lie flat on the ground.
- Keep your legs straight, pointing towards the ceiling.
- Keep your heels together.
- Place your hands behind your head and lift them slightly.
- You'll feel a slight pressure on your lower abs.
- Slowly lower them down then lift them again.
- Repeat this exercise 10 times in two sets.
Exercise 5: Bicycle Crunches
The bicycle exercise is good for beginners, doesn't need much effort, and helps shape the lower belly in a short time, which is:
- Lie on the floor and lift your leg, bending it at a 90-degree angle.
- Put your hands behind your head.
- Then twist your left elbow to touch your right knee.
- Do this exercise slowly.
- Repeat this exercise 25 times.
Exercise six: Bird-Dogs
Try to have something comfortable under your knee and your hand in this exercise so you can do it right. The steps are as follows:
- Lift your body using your knees and hands, with your knees directly under your thighs.
- Move your right arm forward and your foot backward.
- Then switch sides.
- Keep your belly muscles tight.
- Repeat this exercise 10 times in 3 sets.
Exercise seven: Dead Bugs
This exercise works the arm muscles, not just the lower abs. Steps are:
- Lie on your back.
- Raise your arms straight up over your chest.
- Lift your knee so it's right above your thigh.
- Stretch your right leg forward.
- Move your left hand backward.
- Repeat this exercise 12 reps for 3 sets.
Exercise eight: Mountain Climbers
You should speed up this exercise to get the most benefit and also have a stable exercise mat under your body, and it should be:
- Start in the plank position.
- Your hand should be just wider than your shoulders.
- Pull your right knee toward your chest.
- Then move it back.
- And pull your left knee.
- Repeat this exercise 20 times, in two sets.
Exercise nine: Pilates Hundred
The Pilates Hundred exercise works on overall body flexibility and is done as follows:
- Lie on your back and lift your back slightly.
- Breathe well.
- Lift your shoulder and head up a little.
- Keep your leg steady.
- Move your arm a bit.
- Keep your body tight.
- Stay in this position for 20 seconds.
Exercise ten: Yoga Boat Pose
This exercise strengthens and tones the abs, working many muscles, so it's a full-body workout like this:
- Start by sitting straight with your leg bent.
- Put your foot and hand on the ground
- Slowly lift them up.
- Until they form a 45 degree angle.
- Hold this pose for 20 seconds
- Repeat this exercise 25 times.
