A flat stomach in a healthy body takes preparation. These Lower Ab Workouts include the 7 best exercises for losing belly fat. Let’s get started!
Lower Ab Workouts: How to get a flat stomach?
To get a flat stomach, you mainly need to strengthen your transverse muscle and abdominal muscles. Exercise that promotes calorie burning and dietary changes are also essential for losing weight, reducing body fat, belly fat, and promoting overall good health.
To get a flat stomach, you need to focus on working your transverse, oblique, and rectus abdominis muscles, which help support your internal organs and therefore flatten your stomach and slim your waist. All your abdominal training will therefore aim to strengthen these deep muscles by performing a few muscle strengthening and core exercises.
To lose belly fat effectively, crunches, also known as abdominal exercises, remain a classic. They work the rectus abdominis muscles and the lower abdomen. Be careful when performing this exercise: poor posture can lead to back pain. Breathing is also important: inhale as you lower yourself and exhale as you rise.
Position: lie on a mat with your hands behind your head, looking up at the ceiling, your head slightly back, and your legs bent. Contract your stomach and position your lower back against the mat to avoid injuring your lumbar region. Inhale while tightening your abdominal muscles and exhale as you raise your chest, keeping your elbows apart. Control the descent without any sudden movements and repeat.
There are several versions of crunches depending on the desired level of difficulty: oblique crunches, reverse crunches, or crunches with weights.
Core training (or planking)
Core training, or planking, is a simple exercise that anyone can do to lose belly fat. It remains an essential part of any workout routine. For optimal results, you should do 3 sets of 30 to 60 seconds, 3 times a week. Planking strengthens the deep abdominal muscle, also known as the transverse abdominis.
Position: lying on your stomach, contract your abdominals and glutes and lift your body using your arms. Hold the position by contracting all your muscles, without forgetting to breathe normally.
The different variations of the plank:
-The commando plank: bend one arm, lift up and bend the other while maintaining the position and muscle contraction.
-The back plank or bridge: lie on your back on the mat, arms supporting your body, contracting your abdominals and all your muscles while keeping your legs aligned with your body.
-The side plank on your elbow: resting on your elbow, hold the position and contraction, making sure to keep your pelvis raised.
Lower Ab Workouts: Jumping rope
Jumping rope is also a recommended exercise for losing belly fat. It is very physical and combines cardio and coordination. Jumping rope works the stomach, buttocks, arms, and all muscles. It burns a lot of calories and does not require long training sessions. In general, a routine of 5 to 10 minutes 3 times a week is sufficient. Beyond this frequency, be careful of the risk of injury.
Position: stand upright, equip yourself with a jump rope, and do small jumps while rotating the rope at a pace that suits you.
A staple exercise for boxers, jumping rope allows you to maintain an ideal calorie deficit for fat loss. Provided you adapt your diet, of course.
Cross training
Cross training is a very comprehensive workout for achieving a flat stomach and a toned body.
It consists of a series of exercises alternating between cardio (rowing machine, treadmill, jump rope) and strength training (pull-ups, squats, bench press, hip thrusts) in the form of a circuit to be repeated 3 to 4 times depending on your level.
By performing intense sets of 10 to 15 repetitions, you will burn a maximum number of calories, even several days after the workout. Your metabolism will be boosted.
Lower Ab Workouts: Example of a cross-training routine:
-Start the session with a 10-minute joint warm-up on an elliptical trainer, rowing machine, or treadmill.
-Continue with exercises targeting the largest muscle group, the thighs, with squats, lunges, and burpees.
-Then work your upper body with push-ups on your knees or regular push-ups, depending on your level;
-Do sets of dynamic planks (side, back, or commando);
-Choose a weight that suits you and perform military presses with correct form;
-Finish with 10 minutes on the bike or rowing machine.
It is important to listen to your body at the beginning to learn how to determine the right level of intensity for you. The rule is to complete all of your repetitions and sets.
A session can last between 30 and 60 minutes, depending on the intensity and the exercises you want to do.
Are you a beginner? Our coaches will guide you through a program tailored to your expectations and abilities.
Lower Ab Workouts: The mountain climber
The mountain climber is recommended for losing belly fat. It is an exercise that requires core strength and strength training for the arms and legs. It also improves breathing and coordination and requires no equipment. It is an exercise that is regularly incorporated into cross training and HIIT (High Intensity Interval Training) routines.
Position: on the floor, in a plank position, contract your abs, keep your back straight, and bring your right leg toward your chest while maintaining the position. Repeat the movement with your left leg. It’s like doing leg lifts, but on the floor. Doing this exercise quickly works your glutes, triceps, and engages your entire body.
Lower Ab Workouts: Lose weight with cycling
Cycling is also excellent for losing weight, and therefore belly fat. It is a sport that tones all your muscles without straining them. It can also be a fun way to get out into nature or a real workout. It depends on the terrain and the distance covered.
Cycling can be done indoors or outdoors. It can also be a great addition to your exercise routine. Cycling to work increases your calorie expenditure, just like walking.
As with any exercise, position is important when cycling. Remember to adjust your saddle, keep your back straight, and engage your core.
Cycling burns between 400 and 800 calories per session, depending on the intensity of your ride. The ideal frequency for losing weight through cycling is three times a week for 45 minutes.
Tip: to get moving outside of sports activities, consider N.E.A.T. (Non-Exercise Activity Thermogenesis). In other words, exercise whenever you can outside of your workouts. Walking, cleaning, climbing stairs, and working while standing are all ways to lose weight, and therefore belly fat, faster!
Lower Ab Workouts: Lose belly fat with the right diet
All these efforts to lose belly fat are insufficient without a balanced diet.
Exercise combined with healthy habits is the key to a flat stomach and an athletic body.
Make sure that, outside of your workouts, you eat until you are full, without overeating. If your goal is to lose weight, reduce your calorie intake while maintaining a varied diet. Similarly, if you are trying to gain weight, eat enough to build muscle.
General recommendations for a healthy and varied diet:
-Drink regularly throughout the day;
-Eat fruit and vegetables;
-Vary your menu and enjoy treats in moderation;
-Limit processed and fatty foods such as sodas and cold cuts.
However, certain foods should be avoided to prevent bloating and digestive problems:
-Raw vegetables and salads;
-White bread and pasta: opt for whole grain versions;
-Pastries;
-Cold cuts;
-Alcohol and carbonated drinks.
Of course, occasional treats with family and friends are important.
Fiber is your ally when it comes to losing belly fat and improving your gut health. However, it is important not to overdo it and to consume the right types of fiber.
Fiber also has satiating properties and can be used to make smart snacks. It is ideal for avoiding late-afternoon cravings.
Here are our tips for limiting fiber:
-Eat dried fruit and nuts.
-For breakfast or as a snack, choose almonds and walnuts over cookies.
-Eat cooked vegetables, cereals, and whole-grain bread.
-Eat lentils and quinoa once or twice a week.
-Choose white meat and fish rich in omega-3;
-Add chia, pumpkin, and sesame seeds to your meals.
Tip: Be reasonable with almonds and dried fruit. They are still high in calories and will not help you lose belly fat if consumed in large quantities.
Choose vegetables
When it comes to superfoods, vegetables are your best friends.
They should be on your plate at every meal.
Did you know?
-Green vegetables are highly prized for their fiber content. They also protect the intestines and facilitate digestion. Broccoli, beans, spinach, and green salad, whether cooked or raw, are excellent for the metabolism.
-Root vegetables such as radishes, leeks, garlic, beets, shallots, and fennel are recommended for acidic bodies.
-To get the most out of their benefits, eat them together. Ratatouille is a delicious accompaniment to meat and starchy foods.
The recommended portion of vegetables per meal is 200 to 300 g1. There are many different ways to cook them: in the oven, steamed, whatever you like.
So don’t hesitate, treat yourself to your favorite vegetables!
Limit your salt intake
Salt hinders weight loss, particularly the loss of visceral fat. A well-seasoned dish is always tasty, but be careful not to add too much salt to your meals. Salt is known to promote water retention and increase the risk of cardiovascular and cerebrovascular accidents.
The recommended daily salt intake for adults is 5 g2.
Here are a few tips to help you reduce your salt intake:
-Taste your food before adding salt.
-Avoid processed foods.
-Read labels and nutrition scores.
-Add spices and herbs to flavor your dishes.
-Use iodized salt.
Now you have everything you need to lose belly fat! This summer, with exercise and a balanced diet, you’ll feel comfortable in your swimsuit. If you fall off the wagon, remember: regularity and consistency are the virtues of warriors!
