There is no surefire way to get rid of lower belly fat, but you should focus on lifestyle changes. You should eat a balanced or low-calorie diet, exercise regularly, and stay stress-free.
Having too much body fat is a big concern for many people. For example, excess fat accumulation in and around the pelvic area is something that not only has health implications, but can also lead to body image issues. FUPA, or fatty upper pubic/pelvic area, is the accumulation of excess fat in the area just above the pubic bone. It is usually caused by a combination of various factors. There are many causes for this, from lifestyle to genetics.
FUPA looks like an extra layer of fat just above your pubic area. It can be caused by childbirth, rapid weight loss, genetics or even aging. Weight gain is a major factor that leads to increased belly fat. Visceral fat is difficult to get rid of.
There is no sure way to get rid of belly fat, but you should focus on changing your lifestyle. You should eat a balanced or low-calorie diet, exercise regularly, and stay stress-free. You can do some exercises to tone it up which along with your habits can help in reducing it.
Lifestyle and fitness expert Yash Agarwal tells us some exercises to reduce lower belly fat.
Exercises to reduce lower belly fat
1 Forearm plank
The forearm plank is a great exercise that activates the abdominal area, back, legs, and arms.
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- Kneel down with your elbows bent at a 90-degree angle, forearms on the floor, and fists clenched.
- Extend your legs behind your back and raise yourself up on your toes.
Your body should be on a horizontal line from your feet to your head. - Stay in this position for 30 seconds. Increase this time according to your ability. Remember to pull back and activate your abdominal muscles.
2 Bike Crunch
The bike crunch is a great exercise that activates the abdominal muscles while improving fitness.
- Lie on your back, raise your knees and keep your calves parallel to the floor.
- Remember to press your lower back into the floor to activate your abdominal muscles.
- Place your hands behind or on the sides of your head without crossing your fingers.
- Extend one leg and bend the other leg toward your chest. Lift and rotate your torso so that the elbow of the opposite arm meets the knee of that leg.
- Repeat this action on the other leg in the same manner.
3 Leg raises
Leg raises work the hip flexors as well as the core muscles.
4. Bridge Pose
The bridge is a lower-body exercise that strengthens the abdominal muscles, gluteal muscles, buttocks and quadriceps.
- Lie down with your hips on the floor, knees bent, feet flat on the floor, and toes pointing forward. Keep your arms alongside your torso.
- Lift the hips up, so that the body forms a straight line from the knees to the head.
- Press your buttocks and torso together and hold the position for 20-30 seconds.
- Bring the thighs down to the starting position.
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