Ready to lose that flabby lower belly? Excess fat can be incredibly frustrating to deal with, and a variety of factors can be attributed to this sagging belly, including your diet, age, and lack of physical activity. Exercise can help tone your midsection if you know how and what to do correctly. For example, there are various abdominal muscles, such as external obliques, internal obliques, pyramidalis, rectus abdominis, and transversus abdominis that need your love and attention. By targeting these muscles and others that are connected, you can tone up. This will help you get rid of a saggy lower stomach and define your abs.
With that in mind, you’ll want to check out the following fat burning routine from Kelsey-Jean Miller, CPT, GFI, TRX Coach and Pre/Postnatal Coach at The Lodge at Woodloch. She says Eat this, not that!“[This] is a list of exercises to get your heart rate up, build strength, and shed fat, especially in the lower belly area. Although fat reduction is not as straightforward as a one-time belly fat reduction or hours of cardio per week, getting more movement throughout the day, drinking water, and performing a workout in resistance [will make] your journey a little easier.” Beyond that, these moves are great for all experience levels and don’t require a lot of space or gear to perform.
Now that you can’t wait to see the kind of results these exercises can bring, it’s time to tackle this effective fat melting routine and get rid of a saggy lower belly. And then don’t miss The 6 Best Exercises for Strong, Toned Arms in 2022, the trainer says.
For the first of these exercises to get rid of a saggy lower belly, don’t sleep on your cardio! Miller says basic walking is a great way to burn fat, increase your daily calorie intake, and get some vitamin D while you’re at it. This can be as simple as walking your pup a few times a day or walking uphill while wearing ankle weights.
“Walking is a low to moderate intensity aerobic in nature that is easy on the joints and can be done by most people,” says Miller, adding that this beneficial form of exercise “should be done at a challenging pace, but conversational and for about 20 to 30 minutes a day or so depending on the starting level.”
If you’re looking for even more of a challenge, Miller says you can add high knees to really target your abs and thighs. Also feel free to perform your cardio for a longer period of time, explore more difficult type of terrain, or increase elevation.
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Next, Miller says you’ll want to add Plank Jacks or Taps to your routine, noting, “Planks are a stationary exercise, but in this case we’re adding some leg movement to increase the difficulty.
You can perform a plank on your hands or forearms, while making sure your spine stays neutral, your navel is pulled towards your spine, and you’re not holding your breath. If you’re new to this exercise, adds Miller: “[You] can do either plank for 30 seconds at a time progressing to maybe 10 toe taps on each side. [When you’re more comfortable with this exercise,] advance to jacks in which jumping legs with jumps are performed in plank position.”
As for how many you should aim to do, Miller recommends 10 reps per side for Toe Taps or 20 Plank Jacks for 4 sets.
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Burpees are Miller’s favorite, and she says they often get a bad rap. “Yeah, they’re not the most comfortable or the hardest, but we’ll never grow taller if we don’t feel uncomfortable,” she says while noting that this exercise can improve your cardiovascular health and strengthen your trunk. “Many assume that chest-to-floor burpees are the only option, but they can be adapted depending on fitness level,” she says.
To perform a burpee, stand up before getting into the same position as if you were doing push-ups. From there, push yourself up, into a squat position, and jump up in one smooth motion. If you’re a beginner, Miller suggests standing at Plank Walkouts. Others who are more advanced can do knee burpees. Aim to do 4 sets of 10-12 reps and take a break to rest if needed.
Finally, Miller suggests adding a Squat and Press to your fat burning routine. She explains, “I would recommend using dumbbells to perform this exercise. It’s a great move because it works multiple muscle groups (quads, hamstrings, glutes, delts, triceps, traps, abs, etc.) while changing your core stability, increasing heart rate and overcoming increased resistance from weights.”
Tackle a Squat and Press by first performing a typical Squat. To do this, stand with your legs shoulder-width apart and squat with your knees bent while lowering your hips as low as you comfortably and safely can. Then, rise back up to the same standing position you started in. Add a press to the action by holding a dumbbell in each hand, as Miller recommends. As you descend into a squat, pull the weights down with your arms bent at the elbows. When you come out of the squat, raise the weights above your head.
Miller notes: “[The] the weights should be of a difficult but manageable size. A good set and rep range recommendation is 4 sets of 8-10 focusing on form and exhaling with effort.”