According to an expert, the most effective approach to losing fat from the lower belly area is by creating a calorie deficit and focusing on overall body fat reduction.
Getting rid of excess fat in specific body areas, such as the lower belly, is a common concern for many individuals. But what are the effective methods to target and reduce this stubborn fat?
According to fitness expert Mukul Nagpaul, the founder of Pmftraining and a Fit India Movement ambassador, it is common for Indians to have higher levels of visceral fat, which is fat stored around the organs. This is one of the reasons why they tend to accumulate fat in the lower belly area. Additionally, Nagpaul explains that free space between the ribs and hip bone allows for fat accumulation in this region.
“To effectively reduce fat in the lower belly area, it is important to focus on overall body fat reduction by creating a calorie deficit, which means consuming fewer calories than you burn in a day,” emphasizes Nagpaul. He further explains that spot reduction, specifically targeting fat loss in a particular area, is not possible, including the lower belly.
“However, you can still strengthen the muscles in this area through specific exercises to give it a more toned appearance and prevent injuries as you lose body fat,” he advises.
Here are some exercises to consider:
- Plank:
Instead of relying solely on crunches, incorporating planks into your routine is a highly effective way to engage and strengthen the core muscles, including those in the lower belly. - Ab wheel rollout:
This exercise primarily targets the rectus abdominis, commonly known as the six-pack muscles. It also engages the transverse abdominis, which are the deep-core muscles. Additionally, it works the internal and external oblique muscles, making it a comprehensive core exercise rather than solely targeting the lower belly. - Leg raises:
Leg raises come in various forms, such as single leg raises, both leg raises, hanging leg raises, and hanging knee raises. These exercises progressively target the lower abs while also improving hip and lower back strength and flexibility. - Flutter kicks:
Mimicking a swimming stroke but performed on the ground, flutter kicks effectively engage the lower abs and hip flexors. It’s important to maintain a flat lower back while performing this exercise. - Jack-knife:
Jackknife exercises are a true test for the abs, suitable for experienced individuals who are seeking a challenge beyond traditional crunches and sit-ups.In conclusion, losing fat specifically from the lower belly area requires an overall reduction in body fat by creating a calorie deficit. While spot reduction is not possible, incorporating targeted exercises such as planks, ab wheel rollouts, leg raises flutter kicks, and jack-knifes can help strengthen the muscles in the lower belly, providing a more toned appearance and reducing the risk of injuries.
Remember to maintain a balanced diet and engage in regular physical activity for overall fat loss and improved fitness.