How To Get Rid Of Lower Belly Fat Female Workout
Muffin top. Belly pooch. Love handles. There are plenty of ways to describe extra belly fat, most of them with less-than-desirable nicknames. Everyone would love the secret of how to get rid of lower belly fat female especially.
Whether youve struggled to lose belly fat after having kids, have recently hit menopause, or life have simply gotten in the way, most of us have dealt with carrying extra weight around our middle before.
However, if you want to get rid of lower belly fat for good, its not enough to try a few sit-ups and call it a day.
The hard truth is: you cant spot reduce belly fat. If you want to lose fat, you have to lose it all over.
Getting rid of belly fat and sculpting the muscles underneath requires both changing your diet and ramping up your workouts. This article covers 9 helpful lifestyle and exercise tips to get rid of lower belly fat:
How Long Does It Take To Tone Up
Note that time majorly depends on your body goals. For your body to get in shape, there is no predetermined amount of time. You find that the time depends on your objectives plus your level of commitment. That is your endurance, strength, weight loss, and body fat loss. Also, increasing your exercises is likely going to make you feel improved before you see any noticeable results. Well, not that there is no harm in overdoing your core exercises.
According to medical experts, your body may take up to three months for a noticeable change to occur. After three months, you are sure to have noticed a significant difference in your weight and fat loss. Although, it may take only a month to some people to tone up, especially if you have little or preferably no fat is covering your muscle. This is much determined by your diet and the amount of time spent on the exercises. Still, there are different cases for instance, if you have excess weight, got terrible habits like smoking, your body will take more time for a positive change to occur.
Focus On The Exercise
When youre working out, its easy to let your mind venture off to other things. If you feel yourself doing this, stop and bring your focus back to the exercise. If youre spaced out youre more likely to injure yourself.
Also, by keeping focus you open up a connection between your mind and body. When your mind is fully engaged with the exercise youll experience an increase in muscle activity.
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How To Get A Toned Stomach
Target stubborn belly fat.
Unfortunately, there’s no quick solution to getting abs or achieving a perfectly toned stomach. It takes hard work, dedication and a healthy lifestyle.
And surprisingly, it isnt ab exercises that you should be starting with. Up your cardio and adopt a healthy dietto shed fat first. It’s only when you begin to lose fat around your tummy that ab exercises become more important in toning your midriff. Both bodyweight and weighted exercises have their benefits so try including a mix of the two in your exercise routine.
Tummy Toning Exercises For Beginners
It takes several weeks to develop ab muscle that looks defined when you’re lean. If you’re brand new to strength training, you may see rapid improvements in strength and muscle appearance in the first four to six weeks, but not one week.
Muscle growth and definition requires dedication to a comprehensive workout routine. Toned abs don’t just result from multiple crunches performed over a week, but from a regular commitment to a strength-training plan that addresses every major muscle group at least three times per week for several weeks.
Include some cardio as well to help burn calories and lose excess fat. Incorporate high-intensity intervals, such as a 30-minute workout involving a warm-up, 10 one-minute sprints alternated with one-minute jogs and a cool down.
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Tips For Your Workouts
Perform exercises slowly, but at your maximum strength. The harder you push yourself, the better results youll see.
Watch your diet, and avoid added salt, sugar, sweets, soda and alcohol. It really makes a difference!
Adding cardio work can be a good idea, but dont abuse it. Short, intense exercise sessions are much more effective.
Creating An Ab Routine That Works
For best results, do a targeted ab routine two or three times per week, resting at least one full day between workouts. Don’t try to do all the moves in this slideshow in one workout. Pick four to eight moves for each session, and spread the work across different muscle groups. To keep your muscles challenged, mix up the moves every few days or weeks. If you’re 45 or older or have a medical condition, check with your doctor first.
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How To Get A Flat Stomach
This article was co-authored by Laura Flinn. Laura Flinn is a National Academy of Sports Medicine Certified Personal Trainer, USA Olympic Weightlifting Sports Performance Coach and Certified Fitness Nutritionist, with an additional qualification as a TRX Suspension Trainer. Laura runs her own personal training program based in the San Francisco Bay Area and specializes in topics such as weight loss, muscle growth, cardiovascular training, and strength training.There are 9 references cited in this article, which can be found at the bottom of the page.wikiHow marks an article as reader-approved once it receives enough positive feedback. This article received 91 testimonials and 86% of readers who voted found it helpful, earning it our reader-approved status. This article has been viewed 9,460,866 times.
Contrary to popular belief, getting a flat stomach doesn’t depend solely on exercise in fact, eating healthy and practicing good lifestyle habits might have an even bigger effect on your stomach! If your goal is to get tighter abs and a stronger core, try spending some time toning your stomach with a few key exercises, then supplement your workout with healthy eating to reduce some of the fat around your middle. Just keep in mind that the most important thing is to be healthy and happy with the way you look!
What Is Muscle Tone
In this context, muscle tone refers to having a sufficient amount of muscle mass, plus a low enough body fat percentage for that muscle to actually be visible.
So, the less fat you have covering your muscles, the more toned and defined and sculpted you will look. The more fat you have covering your muscles , the less visible your muscles will be and the less toned you will appear.
In a nutshellMuscle Fat = Tone
So, whenever a person says they want to tone up, theyre really just saying they want their muscles to be more visible than they currently are.
How do you make this happen, you ask? By either:
- Losing more fat.This is the most common reason why someone isnt as toned as theyd like to be. Their body fat percentage is too high and theres a layer of fat sitting on top of the muscle they want to see. This makes the person look soft and flabby rather than lean and toned.
- Building more muscle.Other times, the person will have a low enough body fat percentage, but theyre just lacking a sufficient amount of muscle mass. This makes the person look thin and skinny rather than lean and toned.
- Doing a combination of both.And in other cases, its a little of both. The person is lacking muscle and has too much body fat.
Most people are surprised to hear all of this, because theyre under the impression that getting a toned body is this special thing that happens some special way using special workouts, exercises, methods, and techniques.
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How Do You Tone Your Stomach At The Gym
Engaging and working the muscles in the core and the abdominals is the way to tone the stomach.
There are four main stomach muscle groups. The transversus adbominis, rectus abdominis, external oblique muscles and the internal oblique muscles. They combine to cover and protect the internal organs. You need to be working all these muscle groups with your exercises to progress muscle mass growth.
The best exercises are always ones as they target more than one muscle group at a time. The reality is, there are lots of exercises that will work your core when your not even aware of it. The deadlift, for example, is a superb exercise. It not only works your glutes, quads, hamstrings, calves, and traps, but it also works at least two of the four muscle groups in your stomach. Its a hidden tummy toner.
Chances are, youre probably working your stomach muscles in the gym with your usual full-body workout without even knowing. So, theres no need to go over the top and dedicate whole sessions to your abs alone.
The key is knowing which exercises are worth your time and which ones arent. The standard crunch, for example, is seen as the go-to ab exerciser, but in reality, doesnt fully engage all the muscles in your core. Remember, your core and your abs are not the exact same thing.
Train For Flat Abs: Bicycle
You want four to eight key moves in each workout. Be sure to target the upper and lower abs, the oblique muscles along your sides, and the back. The “bicycle” is one of the best. Lie on your back and “pedal” in the air. Raise one shoulder as if trying to touch the opposite knee. Repeat on the opposite side for two sets of 12 reps. Keep your elbows back, and your lower back on the floor.
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Food For Flat Abs: Lean Protein
To trim enough belly fat to reveal your developing abs, you’ll probably need to cut back on calories. But that doesn’t have to mean giving up meat. Lean cuts of pork, lamb, and beef are loaded with protein to help you stay full longer. Fish, beans, and nuts are also good protein sources. A healthy portion is about the size of your fist.
How To Get Lower Abs
So whats the difference between your lower abs and upper abs?
The 6-pack muscle is really just made up one muscle called the rectus abdominis. Even though it looks like there are multiple muscles in a 6-pack theres really just one.
The reason it looks like they have a 6-pack is that there is connective tissue running across the muscle holding it in.
Youll hear a lot of people out there telling you cant isolate just your lower abs since its one muscle. Kinda like how you cant work in your lower and upper hamstring.
But there is some truth you can use certain exercises to work your entire abs better. And its possible to place more tension to target the lower region of your abs so they can be more emphasized.
Using specific exercises can help you to emphasize and target your lower abs so you can better tone up the area.
The know-it-alls might say lower ab exercises are a complete myth. Ill show you some evidence finding its at the very least quite plausible you can train and target your lower abs.
Although Ill admit it may not be quite as drastic as you hope for. Youll still be able to better target your lower abs with these exercises.
But youre going to need to get rid of the layer of fat on top of your abs to see any real definition.
Getting a toned flat stomach or 6-pack abs is 90% about having low body fat and the rest is having some muscle there.
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The Best Exercise Machines For Stomach Toning
Weve all got areas that we wish looked a little different. A little smaller, perhaps. Or bigger. Or more toned. And whilst exercise definitely isnt just about the aesthetics, youd be forgiven for wanting to work towards something that will make you feel more confident in yourself.
The stomach is an area a lot of us struggle with. We all have different ways in which our bodies distribute excess fat. It will go to the thighs for some, the face for others, and for many, the place it likes to make itself at home is the stomach. This leads to it looking a little less toned than the rest of our body.
So, if youre looking to firm up around the tummy and get your abdominal muscles working, heres some advice on the workouts and machines for abs you can use to get that core a little stronger.
How To Tone Up Your Stomach With Exercises
Toning your stomach is not a job of years and instead it takes a very little amount of efforts to be made from your side if you wish to tone your stomach. Simply follow what the training demands and your stomach gets toned. Even if you dont have the heavy weights, dumbbells and barbells, still you can manage to make your way for toning your stomach simply by adopting a schedule and staying strictly following it that too in an easy way following the tips that we are mentioning here.
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Why Is Your Core So Important In Running
People hear core and think abs. But your absaka the rectus abdominis, a long muscle that runs from the pubic bone to the sternummake up only a fraction of your actual core, says Natalie Niemczyk, C.S.C.S., an RRCA-certified running coach, running technique specialist, and owner of Revolution Running Company and Revolution Running Physical Therapy.
The core also includes the transversus abdominis, a deep layer of muscle that stabilizes the spine the multifidus, a group of small muscles alongside the spine that also help with stabilization the internal and external obliques, which help flex and rotate the trunk the erector spinae, three long muscles along the spine which help straighten and rotate the back the diaphragm, which raises and lowers the ribs as you fill and empty your lungs and the pelvic floor muscles, which support and stabilize the pelvis and spine. Even your glutes, lats, and traps are considered minor core muscles.
Your core is the foundation or base of performance, explains Niemczyk. If that isnt solid, it will affect your efficiency, power, and injury risk while youre running.
If your core is weak, the longer you run, the harder it will be to maintain proper form. Picture runners at the end of a marathon, when their shoulders drop, hips pop, knees cave inward, and so on. Any of those scenarios is going to make you less efficient, says Ramos, forcing you to use more energy than you would if your core was stabilized and engaged.
Why What Your Stomach Looks Like Doesnt Matter
Whether youre watching elite races or just scrolling through running Instagram, its easy to get caught up in the flat, defined abs on what seems like every female runner.
But those six-pack abs are the most superficial layer of the core, says Niemczyk. Plenty of people have six-pack abs and dont have proper trunk or pelvic control, she adds. You actually need to get into the deep core musculature to optimize how well you run.
Plus, that six-pack look isnt just about chiseled muscles. The rectus abdominis has fibrous bands called tendinous intersections on top of it which help support forward flexion its that connective tissue that causes the grooves you actually see on someones abs. Thanks to genetics, its possible that your connective tissue doesnt extend all the way across your rectus abdominisand so it wouldnt create that six-pack look.
And, not for nothing, you have to feed a six-pack, says Ramos. To see that kind of muscle definition, you have to be eating enough protein. Theres a genetic factor here, as well that look will depend on where your body tends to carry fat and your hormone profile. A lot of people think they just need to eat less and get skinnier, but thats not the answer.
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Tricks To Flatten Your Stomach
Is a tight, toned stomach near the top of your wish list? With these 10 exercises from fitness professionals like Denise Austin, youll flatten your stomach and say goodbye to those Spanx once and for all…
1. Denise Austins Lower Tummy FirmerCheck out fitness maven Denise Austins favorite belly-busting exercise. This core exercise comes straight from her book, Tone Your Tummy Type .
2. Minna Lessigs Side PlankFitness guru and former Ms. Fitness USA Minna Lessig recommends the side plank for a challenging workout that targets your core, plus your shoulders and arms.1.Start from push-up position. Tighten abs.2.Bring your right hand to the center, halfway between its starting position and your left hand.3.Turn your body to the left. Shift weight from toes to the outer side of your right foot, stacking your left foot on top of your right.4.Lift your left arm off floor. 5.Extend your left arm toward ceiling in line with your shoulders. Your body should form one, straight line from head to feet, sideways. 6.Look straight. Hold position for 10-30 seconds. Repeat 2-3 times. 7.Repeat on other side.Want to learn more? Get a copy of Minna Lessigs Tank Top Arms, Bikini Belly and Boy Shorts Bottom .