How to Reduce Lower Ab Fat

While men don’t often have this issue, most women have a tendency to collect fat in the lower ab area. Many times you will see it called a “pooch” and reducing lower ab fat is often challenging.

 The first step in reducing this lower ab fat is to go on a healthy diet.
Besides reducing calorie intake and balancing food groups, lower ab bulge can be reduced by flushing the system. Most people have undigested food in their intestines. Adding fiber and drinking water can serve to flush the system, thus reducing the size of the lower belly.  Now this will reduce the size of the belly area due to a swelling or filling up of the intestines but flushing doesn’t actually get rid of the fat, However you can often see a 2-3 inch difference after a flush or 3 day detox diet.

Always remember that in order to reduce fat anywhere on the body you will need to take in less calories than your body uses, so if you use a 2 pronged attack by lowering your calorie intake and then adding exercise to your day you will begin to burn off the low ab fat.

While exercise can help you burn more calories it can also help to tone and tighten muscles.  Now you may have heard that “spot toning” exercises can’t help you lose weight from a particular area of your body and that is true but remember that you will be watching what you eat so in addition to tightening your lower ab area you will also be burning off the fat.  So exercise is an important part of reducing your lower ab fat  – pooch.

Many gyms have machines suited for the lower abdomen, particularly if the gym is specific to women’s fitness needs. However, there are two simple exercises that can be done at home or in combination with a specific fitness program.

Lower Ab Crunches

• Lie on the back. The exercise surface should be firm so as to support the spine. Place the hands under the buttocks, palms facing down.

• Lift the legs so as to form an L shape with the body.

• Tightening the stomach muscles gently lift the buttocks with the stomach muscles. The hands should only serve as a support for the lower back, whose majority should remain on the ground. The legs should remain straightened.

• Continue the exercise as many times as needed, but for no longer than thirty seconds before the next round. The next round should take place after a thirty second break.

Lower Ab Leg Lift

• Lie on the back. The surface should be firm as to support the spine. Place the hands palms down underneath the buttocks. These are not meant to help in the exercise. The hands are only meant to support the lower back.

• Tightening the stomach muscles, lift the legs in a folding motion toward the ceiling. Keep the legs straight.

• Return the legs back to the ground.

• Continue the exercise as many times as needed, but for no longer than thirty seconds. Take a thirty second break before the next round.

Alongside a healthy diet, these two exercises can play a huge part in reducing lower ab fat.

Here is an excellent video that will walk you through lower ab exercises.  It has over 7 million views and is very popular ( and effective). Sometimes when you watch a video you get a better idea on how to do an exercise correctly.

Now that you have had a chance to see a few of the lower ab exercises, it’s your turn.
Just remember that before you start any new exercise program you check with your doctor to make sure that you are fit enough to exercise. Also remember, that if any time you feel any pain in your back – stop immediately.  You should never feel any pain.
Your muscles will get tired but you should not feel any pain.

In closing – remember to watch what you eat so that you can start burning off the fat, and then add in lower ab exercises to tighten and firm. In just a few short weeks you should see a big difference in the way that your pants feel and your lower ab looks.

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Are you falling for all the myths about 6 pack abs?

Since we all want to have those elusive 6 pack abs it seems as though we will fall for anything that we hear.

If someone says to buy this ab gadget or that ab gadget and then we think that by way of a miracle we can sit on the couch while our ab gadget goes to work and in a few weeks we will have rock hard abs. Well we all know that this is a bunch of crap yet, we fall for it since we want to believe that it really is that easy.

I’m sorry to have reality hit i you in the face but it isn’t that easy. Getting a 6 pack is going to be hard work.  Yes, you will actually have to work at it. However, if you avoid listening to all the myths and just follow advice that it true & honest you won’t waste your time or money in your quest for a nice six or eight pack.

Right below is one of my favorite videos ( and no I don’t get anything for saying that or showing you this video – I have no relationship at all with the video creator I just happen to really like it) that discusses the myths surrounding six-pack abs. What I particularly like is that as you go through the myths you learn the correct information and understand why the myth is false information. Some videos just tell you the myths but don’t explain why it is a myth and if you don’t understand the underlying information you’ll be apt to fall for similar half-truths or totally incorrect information.

I know that you will enjoy this video and that you will get a lot from it.

Now wasn’t that well worth you time & I know that you got a bit more insight into what it really takes to get six-pack abs. Now that you know more about it, you’ll be less likely to be tempted by gadgets and poor information. Now when someone asks you how to get six-pack abs you can tell them both the right information and which six-pack ab myths to stay away from.

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While there are many ab exercises most concentrate on the upper abs and not the lower belly pouch area that many of us have. This is especially true for women after they have given birth. They notice that once their baby is born their lower ab area kind of feels like a soft marshmallow.

Now in order to get rid of this squishy belly you are going to have to watch what you eat and do cardio in order to burn off that layer of fat. Otherwise you could tone and tighten these muscles all day and you would never see then beneath your layer of fat. But today we are not going to talk about the diet and cardio portion but will take a look at an effective exercise to firm and tighten your lower abdomen.

There are many exercises that can be done to help firm your belly pouch and we will be taking a look at several of them over the next few weeks, but for today here is one exercise that although you may not have seen before it is a very effective one.

Like with all exercises always check with your doctor first to see if you are healthy enough to exercise and take it slowly when you start. While the exercise may seem very simple to do it does take control and concentration. Once you do a few you will begin to see why it is such an effective exercise for your lower belly pouch area.

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Think that you don’t need to keep track of your exercise and exercise routines?  That keeping an “exercise diary” or journal isn’t for you.
Then may you should rethink your exercise action plan.

Conventional wisdom states that you can improve on what you don’t track – if you are not tracking your exercise in an exercise diary, then how can you improve it?

Exercise has multiple benefits from increased muscle strength, decreased weight, and improved health.  But who stays on a program for more than a week?

Research shows that if you can maintain an activity for 30 days you’ll be more likely to stick with it.  And, if you can maintain an activity for 60 days it will be harder to stop the habit than to continue.

This is one reason an exercise diary can be critical to your success.  You may think that an exercise diary only includes the workout that was done but there is so much more that can be recorded.

Recording exercise helps you to notice trends in your performance.  If you rate your performance through both objective and subjective criteria you’ll notice differences between your actual performance and how you felt that you performed.

Diaries can be retrospective (historical) and prospective (future).  In other words you can use the diary to record a plan for your workout and then record the actual routine.  Using this strategy people new to an exercise routine have a greater chance of continuing the program.

The diary acts somewhat like an accountability partner.  The routine is written down and if you neglect to start or complete it you must also record your results.  Using the diary to maintain your focus increases your chances of success.

Exercise diaries also help to highlight weaknesses in both your program and your abilities.  Keeping track of your performance in different activities will indicate your abilities.  And that same information will show you how quickly or slowly you are progressing.

Motivation is a problem for many people who are exercising or new to an exercise routine.  Doing the same thing day after day can be monotonous.  Recording your objective data and watching the changes can often times increase your desire to continue.  You can also change your routines and be assured that you have a record of what really worked and what doesn’t.

Exercise diaries should include objective data such as heart rate before, during and after; the amount of time you spent exercising, any resistance (weights) you may be using, time of day you are exercising and measurements of your arms, thighs, waist and hips over time.

Subjective data should include how you feel before, during and after exercise.  You can use a numeric rating system to be able to compare your ‘feelings’ over time.  Now you can evaluate when your top times to exercise are based on your rating system.

Exercise diaries give you the edge to improve your program, increase your motivation, determine your best workouts and times, track your progress and begin a life changing habit.

Remember that keeping an exercise diary only takes 2-3 minutes per entry, yet you can gain so much in return.
They say that those who keep an exercise diary compared to those that don’t reach their goals more quickly and also keep with their fitness workouts much longer.

If you don’t want to call it an exercise diary – call it an exercise log. It doesn’t matter what you call it. Just remember to do it.

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Weighted Bench Dips

Your body will definitely benefit from doing weighted bench dips as  it is going to help build up the strength in your triceps along with working many other body parts as well. Along the front and back of your body the shoulders, chest, middle back, neck, lats and traps are all going to get worked out along with your triceps. Not only will the exercise build strength but, it will help burn off the fat quickly.
Also by increasing your upper body strength and size your midsection will appear more whittled, so you are creating an illusion of sculpting while you are also burning fat.

If you do not have a lot of upper body strength yet, the weighted bench dips will help build it quickly. This exercise is going to require two benches. There will be one placed in front of you and one behind you. Squat down a little and place your hands on the bench behind you. Place your hands so they are aligned with your shoulders. Straighten your arms out and carefully lift your feet up on the bench in front of you. With your feet on the bench you now want to cross your ankles. Your bottom foot will be resting on the heel of your shoe.

The feet crossed at the ankles and your arms fully extended straight up and down are known as the starting position. Slowly start bending your elbows and lowering your body toward the floor. Make sure while you are lowering your body you are inhaling. You do not want to lower your body to far down. Your elbows will be pointing at the wall behind you. When your elbows are pointing you will have your arms in a little less then a 90 degree angle.

Now you are going to exhale and start lifting your body back up. Lift up until your arms are straight up and down again. You will continue doing these motions until you have completed the recommended repetitions.

After some time of doing the weighted bench dips your strength is going to build up. At some point it will fell like your body weight is just not enough of a challenge to you anymore. You are now ready to go a step farther with this exercise.

You will need a partner to help you out with this step. When you are in the starting position have your partner get a flat weight. They are going to place the weight on your lap. Once the weight is in place you are now ready to start doing your weighted bench dips. Do not put more weight on your lap then you can comfortable handle at once. If the weight starts to slide do not panic. Your partner will see it moving and will put the weight back in your lap.

Although this exercise is mainly performed by men, the women would also gain from performing this exercise. Just use lighter weights. You’ll notice that it will help to sculpt your upper body, work on the fat that you may have along your back, workout your “bat wing” arms and more.

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Breakfast Recipes for the Abs

Acquiring a fabulous six pack is not just about exercising. Healthier and stronger abs also calls for a good diet. The exercise plan to have great looking abs must be complemented with a healthy diet plan. The best diet will vary from one person to another, depending on height, weight, and age. There are diets for people with diabetes and there are diets for people who are involved in strenuous activities, such as the athletes. And then there are also abs diet recipes, which are geared towards having well developed abs.

To collect and stack abs diet recipes, the place to start is breakfast. Of all meals that a person must take, breakfast is the most crucial. This is essentially the first meal after many hours of fasting … while sleeping, of course. Therefore, whatever is taken by the body will have considerable effects. For great abs, here are recommended recipes to fire up the body’s metabolism.

Eggs, Oatmeal, Blueberries, and Milk

A person may cook or order the combination of 3 eggs, ½ cup oatmeal, 1 cup blueberries, and 1 cup fat-free milk. Together with a multivitamin, this power breakfast can provide enough energy to take on the whole day. The eggs and the milk provide the best proteins for body building. The oatmeal provides energy and fiber.  And the blueberries provide antioxidants that help the body repair the damages it sustained from pollution and stress. If eggs don’t attract the palate, low-fat turkey sausages or cottage cheese can be good substitutes. And if the oatmeal and blueberries are unattractive as well, they can be replaced by cereal with raisins and one orange fruit.

Banana Split Smoothie

On weekends when the day is slow, a more elaborate breakfast can be prepared. The needed ingredients are the following: one ripe banana, ½ cup vanilla flavored yoghurt (low fat, of course), 1/8 cup orange juice concentrate (originally frozen), ½ cup milk (1% fat only), 2 teaspoons of whey powder, and 6 pieces of crushed ice cubes.

To prepare this special treat for the taste buds and the abs, the procedure is simple. Just place all ingredients in a blender and switch on. Make a really smooth blend before serving these to friends.

Breakfast Bacon Burger

If bananas and smoothies is not really the breakfast style, then perhaps the bacon burger recipe will be more attractive. The ingredients needed are the following: 1 pack of English Muffin, ½ teaspoon of margarine (make sure that there is no trans-fat), 1 egg, 1 slice of American cheese (low fat), 1 slice of Canadian bacon, and vegetable that might be added.

To prepare this bacon burger, the muffin must first be split into two and then toasted. Spread the margarine on the insides and set aside. Break open the egg and place it in a microwavable dish. Prick the yolk so that it will slowly spill out. Cover the dish and microwave the egg at the highest power level for 30 seconds. Let it cool down for another 30 seconds before placing it in the muffin. Add the cheese and bacon to the muffin and then microwave again for 20 seconds. Garnish with vegetables and prepare to eat this breakfast.

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