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While losing fat in one specific area on your body is not possible, you can lose overall body fat, which will lead to visible lower abs as you progress in your workout and diet regimen. Short bursts of cardio is the best type to lose fat on the lower abs; add strength training to begin seeing more toned and defined muscles.
HIIT Lower Belly Fat Goodbye
High Intensity Interval Training allows you to burn more calories in a short amount of time. Performing bursts of intense activity for 60 seconds followed by bursts of light activity for 60 seconds for up 10 to 20 minutes is the basis of HIIT. An example may be sprinting for 60 seconds followed by jogging for 60 seconds for a total of 10 minutes. The possibilities are endless -- you may perform any cardio or body weight exercise and rotate through each for 60 seconds, including mountain climbers, walking lunges, burpees, jumping jacks and high knees.
Re-Circuit Your Body
Circuit training involves aerobic and anaerobic training. An example of circuit training may be jump roping, pushups, jumping jacks, walking lunges and mountain climbers performed one after the other, each for 60 seconds. This exercise may total 30 minutes, with minimal to no rest between exercises. This type of workout allows for maximal fat burning during and after the workout as a result of intense cardio and muscle building through resistance exercise.
Steady the Pace
Jogging on the treadmill at a steady pace for up to 45 minutes is an example of steady state cardio. Steady state cardio provides fat burning during the workout and aids in cardiovascular health. This may be performed with any cardiovascular exercise, such as jogging, jump roping, mountain climbers and cycling. To receive even greater effects, engage your core during these exercises by keeping them tight and contracted throughout the movements.
Safety and Considerations
Work your way up to performing a mixture of these workouts three to four days a week. For circuit training, ensure to use proper form when performing resistance exercises by reviewing the Ace Fitness Exercise Library. Talk with your doctor before pursuing a new exercise routine.