If you’re wondering about how to get rid of lower belly fat or lower belly pooch, then let me tell you…
Lower Belly fat is stubborn and it can be really difficult to get rid of. It’s not about one single cause either. There are a number of factors that cause fat to accumulate in the lower belly area, especially as we age.
I found that it helps if you know what your body is telling you. For example, when I would eat too much, I realized that my stomach was bloated and so I knew to cut back on the food consumption.
In order to lose lower belly pooch, you have to be mindful of these signals. Also, there are some tips you can incorporate into your routine to help prevent gaining belly fat. For example, drink more water, exercise more often, and eat small portions.
What Causes Lower Belly Pooch?
Knowing what causes belly fat and lower belly pooch will help you get rid of it faster!
The most common cause of belly fat is just the accumulation of lipids. Age can also have an effect on this process with people having more lipids as they get older.
There are also a number of other factors that can affect belly fat, both in terms of how it accumulates and how difficult it is to lose.
Food: The more food you consume, the higher your potential for fat accumulation. If you’re trying to lose belly weight, try eating less and paying attention to what type of foods are most filling.
Exercise: Lack of movement can lead to increased storage in the midsection. Because muscle tissue is being replenished with fatty acids instead of building lean muscles. This makes it hard for any exercise to target that area when there’s already an excessive amount stored there.
Focus on exercises that work on different body parts at once so they will indirectly affect belly fat without just targeting it exclusively or working out only ab days.
Age: Age is the number one cause of bulging bellies, specifically with increased lipid storage in older people. Losing lower belly pooch for the elderly may be challenging due to a lack of energy and decreased mobility.
How to get rid of lower belly fat as an older person?The answer is by following easy exercises such as walking, yoga, or swimming. They have less impact on joints so you’re able to stay active longer!
How to Get Rid of Lower Belly Fat-Some Useful Tips
Even if it’s just for 20 minutes, doing something is better than nothing. It will help you maintain a healthy weight too.
Eat smaller portions!
Eating smaller portions helps make you feel full more quickly so less food goes into fat cells. As a result, you lose your lower belly pooch more quickly.
Use a Fitness Tracking App!
Food logging apps are great tools for making healthier choices on the go. Try using an app like “My Fitness Pal” to log food and workouts you did all day. It will keep you on track.
Caffeine is known to speed up your metabolism and help you burn more calories. Coffee can also act as a diuretic so it helps with water retention.
Keep updating your workout routine by trying different types of workouts if you want to lose lower belly pooch. You can also switch days between workout routines–like cardio one day, yoga on another day, etc.
This will prevent boredom which is a leading cause for people to give up because they get bored after doing the same thing time and again.
Eat Fibre Rich Foods
Eat a lot of fiber-rich foods like vegetables, fruits, nuts, seeds, and grains to keep your digestive system healthy which in turn will help release fats faster and reduce your lower belly pooch.
Cut Back on Alcohol
Cut back on alcohol consumption if possible since drinking causes bloating – leading to increased fat accumulation.
Eat Healthier Foods
Limit the intake of high sugar or processed food as they are higher in calories and low in nutrients. It will help keep away those pesky tummy pooches.
Keep an eye out for signals about how much food is right for your gut size and what type of exercise might work best on any given day.
You don’t want to overeat or overexert yourself because this could lead to stress. And stress is the leading cause of losing belly weight too slowly.
How to Get Rid of Lower Belly Fat with Exercises
To lose lower belly pooch, you need to do exercises that target your midsection. These 5 exercises will help trim down the stomach area very quickly!
This exercise is a classic one that can be performed at home with just your body weight. It works on the entire abdominal wall and is helpful for building muscle in this area.
- Lie down on your back. Plant your feet on the floor, hip-width apart. Bend your knees and place your arms across your chest. Contract your abs and inhale.
- Exhale and lift your upper body, keeping your head and neck relaxed.
- Inhale and return to the starting position.
The Side Plank
The side plank exercise strengthens your core, improves stability, and also targets abdominals to help sculpt them into shape!
- Lie on your right side with your legs straight and feet on top of each other.
- Place your right elbow under your right shoulder with your forearm pointing away from you and your hand balled into a fist.
- Lift your hips off the mat so that you’re supporting your weight on your elbow and the side of your right foot. Your body should be in a straight line from your ankles to your head.
- Hold this position for the duration of the exercise. Depending on your fitness level, aim for between 15 to 60 seconds.
- Repeat on your left side.
The Reverse Crunch
A reverse crunch is a great exercise for engaging your abdominals and hips, as well as strengthening the lower back.
- Lie face-up on a mat with your knees bent at 90 degrees and your feet flat on the floor. Keep your arms near your sides with your palms down.
- Exhale and brace your abdomen. Lift your feet off the ground and raise your thighs until they’re upright. Keep your knees bent at 90 degrees throughout the movement.
- Tuck your knees toward your face as far as you can comfortably go without lifting your mid-back from the mat. Your hips and lower back should lift off the ground.
- Hold for a while and slowly lower your feet back toward the floor until they reach the ground.
- Repeat for at least 10-12 repetitions. Do one set to start, and increase the number of reps and sets as you get stronger.
The Pilates “Roll-Up”
Pilates exercises are known for being very effective at targeting core areas like abdominal muscles. It also gives you more stability throughout the whole body.
- Start by lying on a mat with arms extended overhead, legs long, and feet flexed.
- Inhale as you lift your arms up and begin curling your chin and chest forward.
- Exhale as you roll the entire torso up and over legs keeping abs engaged and reaching for toes.
- Inhale as you begin rolling your spine back down one vertebra at a time and exhale as the upper portion of the back lower and arms reach pack overhead.
- Repeat moving slowly and using the abdominals to lift and lower, not momentum.
The Bicycle Crunch
This is an intense core workout for those who are looking to really target their lower abdominals.
- Lie on your back on the floor (or, preferably, on a mat for some support). Bend knees while keeping feet flat on the floor.
- Place hands behind head, interlacing fingers if preferred. Keep elbows wide and gently cradle your head in your hands.
- Bring your knees up, with shins parallel to the floor, as you lift shoulder blades off the floor. (Be careful not to strain or pull on your neck.)
- As you straighten your left leg out at about a 45-degree angle, turn your upper body to the right, bringing your left elbow toward your right knee. (Make sure the movement comes from your rib cage, not just your elbows.)
- Return to center, with both knees bent and elbows wide.
- Repeat on the other side: Straighten your right leg to a 45-degree angle and turn your upper body to the left, bringing your right elbow toward your left knee. Return to the starting position to complete 1 rep.
- Do 3 sets of 15–25 reps, resting for 30 seconds to 1 minute after each set.
With regular workouts, walk around the block for 30 minutes a day. It will speed up the process and help you lose lower belly pooch fast.
Losing belly fat can be a difficult, but achievable goal.
The exercises shown in this article are some of the best ways to lose stomach weight and how to get rid of lower belly fat fast.
If you’re not sure where to start or how often to exercise, just take it slow at first!
Building up your stamina will help you get more out of these workouts as well as improve your overall health and appearance.
Don’t forget that eating healthy is essential for any fitness plan – so make sure you find an eating routine that works for you!