Overview
Midsection
fat is one of the most difficult types to lose. This type of fat is also dangerous. Deep, visceral abdominal fat cells don't remain dormant like other fat cells. They are metabolically active, producing hormones that might cause insulin resistance, a risk factor for developing type 2
diabetes. Fat at the bottom of the stomach is a common problem area. However, combining
cardio with core movements that target lower abdominal muscles will help burn this type of fat.
Pelvic TiltsPelvic tilts are an exercise that targets the lower abdominal area. With this exercise, you lie flat on the floor, bend your knees, take a few deep breaths and contract your abdominal muscles. Lift the pelvis toward the ceiling and hold the contraction for 10 seconds. Return to your starting position and rest for a few seconds. Complete 20 repetitions of pelvic tilts during your workout session.
Abdominal Holds
Abdominal holds are another effective exercise for targeting lower stomach muscles. Sit on the edge of a sturdy chair with your feet on the floor. Your hands are facing away from your body on the edge of your chair. Tighten your core muscles and bring your toes two inches off the floor. Hold this position for 5 to 10 seconds and return to your starting position. As your core gets stronger, challenge yourself by bringing your toes off the floor four inches. Continue to repeat this exercise for one full minute, recommends "Fitness" magazine.
Leg Raises
Leg raises use your balance to tone the lower abdominals. Get down on all fours. Your knees are aligned under your hips, and your wrists are positioned under your shoulders. Slowly raise your left arm to shoulder height and raise your right leg to hip height. Hold the movement for two counts, using your core muscles for balance and return to your starting position. Repeat 15 to 20 repetitions of this exercise on each side of the body.
Cardio Activity
Cardio is an effective tool for burning fat. Without cardio, your core muscles are hidden under layers of fat. Plan at least 30 minutes of cardio activity most days of the week. Increase calorie burning with activities such as circuit training, in which you rotate a few minutes of intense cardio, such as jumping rope, with strength training movements, such as abdominal holds. Each circuit-training interval is a few minutes.
