How to Burn Fat in the Lower Stomach

Carrying extra weight around your stomach can affect your appearance and your health. According to the Mayo Clinic, "gaining fat in your abdomen is particularly unhealthy when compared with other locations in your body." Belly fat can contribute to a number of ailments including cancer, diabetes and cardiovascular diseases. While you can't spot train your stomach, adopting a healthy diet, regular exercise and strength training will help burn fat, and improve overall health while it tones the lower stomach area.

Instructions

• 1

  Exercise for at least 30 minutes three to five times a week. Cardiovascular activity is essential for burning fat. Begin with low intensity activities like walking, and work your way up to running, biking, hiking and tennis.

• 2

  Restructure your diet. Avoid eating foods that are high in saturated fats, sugar and simple carbohydrates (e.g. white pasta, bread, cakes). Incorporate nutritious, low-calorie foods such as vegetables, lean protein, healthy fats (e.g. avocado, flaxseed oil), whole grains, fruit and as close to eight 8 oz. glasses of water per day as you can get.

• 3

  Tone your stomach with crunches at least three days a week. Lay with your back flat on the floor and your legs bent. Plant your feet flat on the floor, and interlace your fingers behind your head. Lift your upper body off the floor as high as you can. Gently lower yourself back to the floor, and work up to three sets of 12 repetitions.

• 4

  Tighten your lower abdominals with reverse crunches at least three times each week. Lay flat on the floor with your legs extended out in front of you. Exhale and lift your legs so that they are about 10 inches off the floor. Hold your legs suspended for three seconds, then release them down to the floor. Work up to three sets of 12 repetitions.