Lower Hanging Belly Fat Exercise
By Vicky kumbhar
To target lower belly fat, it's important to engage in exercises that promote overall fat loss and strengthen the abdominal muscles. While it's not possible to spot-reduce fat from specific areas of the body, a combination of cardiovascular exercise, strength training, and a healthy diet can help reduce overall body fat, including the lower belly area. Here are some exercises that can be beneficial:
Important :-
1. Cardiovascular exercises:
Engaging in cardio activities helps burn calories and reduce body fat. Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity exercise each week. Examples include brisk walking, running, cycling, swimming, or high-intensity interval training (HIIT).
2. Planks:
Planks engage multiple muscle groups, including the lower abdominals. Start by getting into a push-up position, with your forearms resting on the ground. Keep your body in a straight line from head to toe, engage your core muscles, and hold this position for as long as you can. Repeat for multiple sets.
3. Bicycle crunches:
Lie flat on your back with your hands behind your head. Bring your knees towards your chest and lift your shoulder blades off the ground. Straighten your right leg while simultaneously twisting your upper body to the left, bringing your right elbow towards your left knee. Repeat on the opposite side in a pedaling motion. Aim for 2-3 sets of 15-20 repetitions.
4. Reverse crunches:
Lie flat on your back with your arms by your sides and your legs bent at a 90-degree angle, feet off the ground. Use your lower abs to lift your hips off the ground and towards your chest. Lower your hips back down slowly and repeat for 2-3 sets of 15-20 repetitions.
5. Mountain climbers:
Assume a push-up position with your arms straight. Pull your right knee into your chest and extend your left leg back, then quickly switch legs, bringing your left knee into your chest while extending your right leg back. Continue alternating at a quick pace, as if you're running in a plank position. Aim for 2-3 sets of 20-30 seconds.
Remember, consistency is key when it comes to reducing body fat. Combine these exercises with a balanced diet that includes whole, unprocessed foods, and be patient as it may take time to see noticeable results. If you have any underlying health conditions, it's always best to consult with a healthcare professional before starting a new exercise regimen.
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