I hate the fat on the lower part of my stomach
Yes... I've got some of that stuff to
And probably the hardest fat to get off our bodies
It helps insulate our vital organs that are located in our abdominal area
So there is some good behind it
But it also has ties to diseases such as type 2 diabetes, heart disease and chronic inflammation
There's even research that shows that people that hold excess fat around there belly
Are much more likely to to develop other health problems like stroke, certain cancers and even dementia
So having that muffin top is not only not nice to look at
It's also extremely bad for your health
Now exercise is one aspect of the equation
The other is diet
And maybe i'll write a continuation of this blog but focused on the dietary side
But for now lets move on to my
Top 5 exercises to eliminate lower belly fat
#1... Leg Scissors
This exercise is intense!
Begin by sucking your belly button to the floor and engaging your deep abdominal muscles
Next lift both of your legs off the ground about 2-4 inches from the floor
With your legs in the air cross you legs over each other and repeat
Want to make the move a little more intense?
Keep your head off the floor
This will not only make the exercise more intense but it will help you to keep your lower back pressed into the floor
#2... Knee In
This is one of those exercises that i add into almost every one of my clients workouts simple because it's just that good
Now if you've never done this exercise before you can do it on the floor instead of a bench
And it's just as effective
So lean back as far as you can until you feel your deep abdominal muscles begin to engage
Pull your belly button a little further into your spin
And pull your knees into your stomach
Push your feet back out to the starting position and repeat
And remember to breath!
Want to make it harder?
Simply hold a 3-5 pound dumbbell between your feet
Feel the burn!
#3... Bicycle Crunch
Many of you have probably done this one before
It's an oldie but goodie!
The key to this exercise is your rhythm and your breathing
Lay flat on your back and place your right hand behind your head
Straighten out your legs and with a bent knee raise your left leg off the ground
At the same time with a straight knee raise your right leg off the ground
Raise your shoulders off the ground crunching and crossing your right elbow across your body
At the same time bringing your left knee toward your incoming elbow
Repeat with your opposite arm and leg
#4... Kneeling Ball Roll Out
The further the ball is away from you the harder this exercise will be
Begin by kneeling in front of a stability ball
Place your arms on the ball and slowly roll the ball forward
As you roll the ball further away from you focus on pulling your belly button in towards your spin
Go as far as you can and then use your deep abdominal muscles to pull the ball back to the starting point
Be extra cautious of your lower back on this exercise!
You might feel it slightly in your lower back which is fine but excessive stress in your lower back is not good!
If you're feeling it a lot in your lower back start with the ball closer to you and don't go as low.
Want to make this exercise harder?
Try kneeling on an elevated surface like a bosu ball
Next level burn!
#5... Side Plank W/ Hip Raise
This one not only works your lower abs but it also hits your love handles
Start off by firmly placing your forearm directly under your shoulder
Next stack your feet on top of each other and raise your hips as high in the air as possible
The higher the better!
Lower your hips to the ground
But don't touch the floor
Stop right before you hip touches the ground and repeat
Want to make this exercise harder?
Hold a weight in your free hand
Extending your arm straight up as if your were gonna touch the ceiling with the weight
Abs... Abs Baby!
My recommendation is to perform this ab routine 2-3 times a week working your way up to 4-5
Perform 2-3 sets of 15-20 reps or more for each exercise
Watch how much flatter your stomach looks in the next 4-6 weeks from doing this workout
But if your need more ideas on eliminating your belly fat
Check out my "7 great BOOTY and AB exercises 2017" video on my youtube channel
(Click the video below)
Thank you for checking out my blog
And as always
Where there's a will... there's a way
And i hope you have an awesomely great day
Till next time!
So when you hear the word ultimate what comes to mind
Maybe you think of a workout that you've never tried before
Maybe you think it's the workout to end all workouts
Im not sure of what you think of when you hear the word ultimate but I can tell you this
If you commit to doing this workout a few times a week
You are guaranteed to have the ultimate fat burning experience
Some of these exercises you may have done before
There may be a few that you've never even seen but
Here are my top 7 ultimate fat burning exercises
#1... Box Jump
Now for this full body blaster your gonna need a sturdy platform and that's it
Now if your over weight i would be a bit more cautious because this move
Can be unforgiving on your knees, ankles, hips and lower back
If you do not have an available platform the stairs in your home will work perfectly
Start by standing with your feet shoulder width apart in front of the platform
Sit down into a slight squat or as deep of a squat as you can handle
Explode out of the squat and land softly on top of the platform in a squat
Either hop down or step down back to the starting position
#2... Jumping Lunges
If you like lunges your gonna really like this one
Step forward into a deep lunge
From the bottom position explode up bringing your feet as high as you can off the ground
Land softly and repeat
#3... Medicine Ball Slams
If you got some aggression to get out this will be a perfect fit in your stress fighting routine
I tell my clients to picture someones face on the floor that they can't stand
That tends to get them to slam the ball real hard!
For this exercise make sure you pick a "no bounce ball"
These balls are dead weight
And no matter how hard you slam it
It won't bounce
This is important because
I've seen these balls bounce up and hit people in the face
Actually happened to one of my clients before
And she needed dental work
Blood all over the floor
It was a mess
But like i was saying...
Stand with your feet shoulder width apart or a little bit wider
With ball in hands extend your arms over your head
With all your might slam the ball to the floor
Squat to pick up the ball and repeat
#4...Dumbbell farmers Walk
You better have a strong grip for this one!
Start by picking your walking distance
For beginners maybe 15-25 paces or so
Grab 2 dumbbells that are 10-20 pounds heavier then what you can curl
with your back straight and your core and lats engaged
walk the length of your path
turn around and walk back to your starting point
#5... Battle Rope Wave
Hopefully you have access to this awesome piece of equipment at your gym
But if you don't
It's time for you to tell your gym to get with the program!
Start by grabbing the handles of your rope and stand in a slight squat
Engage your core and begin to move your arms in a waving up and down motion
Try to make the waves as big as you can
Perform a total of 20-30 waves to start
Rest and repeat
#6... Bosu Burpee Push Up
You'll have that love-hate relationship with this exercise
Grab your bosu ball bottom facing you
Place the bosu on the floor and as you do shoot your legs back so that now your in a push up position
Lower your chest to the bosu to perform a push up
Extend you arms back up
Bring your legs back in and stand back up
At the end you can perform a hop to make it more intense
#7... Stair Climber
I know many people shy away from this machine because it looks intimidating
But i promise that it won't hurt you
It will however help you burn a whole lot of fat!
Start off slow and work your way up to a pace that just exceeds what's comfortable
Start off with about 10 minutes and work your way up to 20-30 minutes or more
Caution... when you hit the stop button the machine stops! it doesn't slow down like a treadmill
Need More Workout Ideas?... Check Out This Video From My YouTube Channel
prep time: 5 min
cook time: 5 min
ready in: 10 min