Getting rid of lower belly fat can be challenging, but incorporating exercises like windshield wipers, reverse plank variations, and other targeted lower ab exercises into your routine can help eliminate that stubborn tummy pooch.
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Lower belly fat can stem from various factors such as lifestyle habits, genetics, age, and sedentary occupations.
Unfortunately, carrying excess weight in the lower abdomen can lead to health issues like high blood pressure, insulin resistance, and heart disease, as noted by Harvard Health.
It’s crucial to take steps to shed those extra pounds and work towards achieving a slimmer waist and a flatter tummy.
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To assist you in this journey, here are 8 effective 15-minute lower ab workouts designed to help you trim down belly fat and strengthen your core. Let’s dive in and get started!
- Leg Raises
How To Perform:
- Lie down on a mat with your legs close together and your hands under your buttocks, palms flat on the floor.
- Raise both legs until they are at a 90-degree angle with your upper body, engaging your core. This is your starting position.
- Inhale as you slowly lower both legs towards the floor.
- Just before your heels touch the floor, exhale and raise them back to the starting position.
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- Alternate Heel Drops
How To Perform:
- Lie down on a mat with your legs close together, hands by your sides, and palms flat on the floor. Look up at the ceiling and engage your core.
- Lift both legs until they are at a 90-degree angle with your upper body.
- Inhale as you drop your right leg down towards the floor.
- Just before it touches the floor, exhale and lift it back to the starting position.
- Inhale as you drop your left leg down.
- Exhale and lift your left leg back to the starting position.
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- Flutter Kicks
How To Perform:
- Lie down on a mat with your palms flat on the floor, either under your buttocks or on top of your lower abdomen.
- Raise both legs to about 20-30 degrees from the floor, engaging your core. This is your starting position.
- Maintain steady breathing as you alternate dropping your legs down towards the floor and then lifting them back up to the starting position.
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- In And Out Leg Lifts
How To Perform:
- Lie down on the floor with your hands by your sides and palms flat on the floor.
- Lift both legs so that they are at a 30-degree angle from the floor, engaging your core and looking up at the ceiling. This is the starting position.
- Spread your legs away from each other until they are wider than shoulder-width apart.
- Bring your legs back together to the starting position, maintaining control throughout the movement.
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- Static Leg Lifts
How To Perform:
- Lie down on a mat with your hands by your sides and palms flat on the floor. Keep your core engaged and gaze up at the ceiling. This is your starting position.
- Lift both legs so that they are about 30 degrees above the floor.
- Hold this position for 10 seconds, focusing on engaging your abdominal muscles.
- Slowly lower your legs back down, counting to 5, and then raise them back up to the starting position.
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- Leg Extension Crunch
How To Perform:
- Sit on the mat with your legs extended in front of you and palms flat on the floor behind your buttocks.
- Lean back slightly and lift your legs off the floor at a 20-degree angle, engaging your core and directing your gaze towards your feet. This is your starting position.
- Flex your knees and lift your upper body, bringing your legs and upper body closer together.
- Inhale as you return to the starting position, maintaining control throughout the movement.
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- Mountain Climbers
How To Perform:
- Begin on a mat in a plank position, with your palms flat on the mat, arms shoulder-width apart, and elbows beneath your shoulders.
- Extend your right leg back, balancing on your palms and toes, and then extend your left leg back to join it. Ensure your body forms a straight line from head to heels, engaging your core.
- Flex your right knee and bring it towards your chest, keeping your spine straight and avoiding excessive sagging or arching of your back.
- Return your right leg to the starting position and repeat the movement with your left leg. Continue alternating legs at a moderate pace to engage your lower abs, glutes, hamstrings, and shoulders.
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- Slider Knee Tuck
How To Perform:
- Place two square pieces of cloth on the floor and kneel down, positioning your toes on the cloth squares.
- Assume the plank position with your palms flat on the floor, elbows beneath your shoulders, and legs extended back, toes resting on the cloth squares. Keep your spine straight and engage your core.
- Exhale as you slide both knees towards your chest, maintaining a stable plank position and keeping your spine aligned.
- Inhale as you extend your legs back to the starting position, using control to prevent excessive movement.
