How to Lose Lower Belly Fat – 10 Exercises to Tone the Lower Belly

7. FULL PLANK TWIST

EXERCISE MOVEMENT

Start in the plank position with your feet together and your weight shifted back. This is your starting position.
Slightly bend your elbows and bend your right knee, bringing it across in the direction of your left elbow. Your hips should turn with you.
Return your right leg to the plank position and repeat with your left leg.
That’s one repetition. Aim for up to 3 sets of 10 reps.

Tip: For maximum effectiveness, imagine that is your abs that are drawing your knee up and across your body.

8. NAVASANA BOAT POSE

EXERCISE MOVEMENT

Sit down, bend your knees and lift your feet off the ground, balancing on your tailbone and sits bones (the bones under the flesh of the butt which you sit on).
Beginners, grab your hamstrings (just below the knee joint) with both hands and lift your feet a few inches off the floor.
If you are more advanced lift your feet off the ground so that your lower legs are parallel with the floor. Extend your arms on either side of your knees, so that they are parallel with the floor.
To make this move more challenging, bring your lower legs up, so that your legs are as straight as possible without rounding your back, so that your body forms a v-shape.
Hold this position for about 30 seconds (increasing the time as your get stronger), relax, repeat 5 times.

9. DOUBLE LEG CIRCLES

EXERCISE MOVEMENT

Lie on your back and with your knees locked raise your legs straight up, thighs together, so your legs are pointing at the ceiling. Place your extended arms with the palms of your hands facing down, by your sides for support. Your back should be flat. This is your starting position.
Keeping your legs extended, with your feet draw an imaginary small circle, approx. 12 inches in diameter, slowly and with control. One circle is one repetition. Alternate between clockwise and anti-clockwise circles.
To make this exercise more challenging, draw as big a circle as your can, starting from directly above your hips to bringing your legs as low to the ground as you can, while maintaining control and good form.

Tip: If you can’t keep your legs straight, you may first need to improve the flexibility of your hamstrings before performing this exercise.

10. RUSSIAN TWIST

EXERCISE MOVEMENT

Sit with your knees bent and lean back your torso about 45°; you should feel your core become engaged. Make sure your back is flat, straighten your spine and extend your arms straight out in front of your chest. Balancing on your tailbone, slowly raise your feet off the floor. This is your starting position.
Slowly and with control, twist at your torso, rotating your shoulders as far to each side as you comfortably can. Turning from one side to the next is one repetition.
Lean back further to make this exercise more challenging. You may to extend your legs out further to counterbalance your upper body.
To avoid back pain or injury keep your back straight, move with control and avoid over-rotating.

"THE BIG GYMNASIUM'S" DAILY FITNESS TIPS

Rules of Weight Loss:

Calculate Your Activity Level: Keep an activity journal and use a calorie calculator; to figure out how many calories you burn while: sitting, standing, exercising, lifting weights, etc. throughout the day. Another alternative choice, is to wear a heart rate monitor, that calculates calories burned. After a week, add the totals for each day and find the average; to get a general idea of how many calories you burn each day.

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