Exercises To Get Rid Of Lower Belly Fat
Ab exercises, although beneficial for building muscular tone, will not make any impact on fat tissue. Instead, you want to do exercises that will burn the most calories.
Targeting the Lower Belly
To see a noticeable difference in your lower belly, you need to lose overall body fat. It?s impossible to target a particular area for weight loss. Your body decides where it?s going to break down fat. However, as your body fat decreases, you?ll see changes all over your body, including your stomach. The abdominal exercises that you feel in your lower belly area are effective for developing the muscle tissue, but they don?t make an impact on any excess fat you have in the area. Therefore, to get rid of lower belly fat, you want to do exercises that are efficient for supporting fat loss.
To lower overall body fat, eat a diet that?s low in calories and fat and participate in a workout program consisting of both cardio and strength training. This helps you lose fat because it causes you to create a caloric deficit, meaning you burn a greater number of calories than you consume. Aim to create a deficit of 300 to 500 calories through a combination of increasing the number of calories you burn during exercise and decreasing the calories you consume daily (See Reference 5). Cardio exercise is and efficient way to burn calories and lose fat. Strength training develops lean tissue, which in turn speeds up your metabolic rate and increases the number of calories you burn throughout the day.
According to the American Council on Exercise, the types of exercises that are most efficient for burning calories and helping you lose fat are running, swimming, playing basketball and aerobic dancing. The number of calories that you?ll burn partly depends on how much you currently weight. A 180-pound person will burn about 17 calories every minute of running, about 11.6 for every minute of swimming, 11.3 for every minute of playing basketball and about 11.1 calories for every minute you dance aerobically (See Reference 2). Get in 30 to 60-minutes of cardio in on most days (See Reference 1). Keep in mind that you don?t have to complete one particularly long workout. It?s just as effective to split the 30 to 60-minute workout into separate, shorter workouts.
Lifting weights isn?t the most efficient exercise for burning calories while you?re participating in the activity, but it increases the number of calories you burn while you?re at rest. Participate in strength training two to three days per week, giving a 48-hour break in between each workout. The American Council on Exercise recommends that to help with fat loss, you should complete one to two sets of 12 to 15 repetitions (See Reference 3). In addition, to specifically work towards acquiring more defined abdominal muscles, incorporate ab exercises into your strength training workouts. Effective abdominal exercises include bicycle crunch, straight leg crunch and crunches on an exercise ball.
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