How to Lose Weight on Your Lower Belly

In order to lose weight from your lower belly, you must make lifestyle changes that affect your entire body. Sit-ups or crunches alone will not be enough to rid the lower belly of the fat that accumulates there. It is also important to remember that weight loss doesn't happen overnight. It will take consistent effort to see results.

Things You'll Need

• Bicycle (optional)
• Medicine Ball (optional)
• Dumbbells (optional)
• Resistance Bands (optional)

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Instructions

An Overall Change

• 1

  Add cardio to your day. Fit in at least 30 minutes of cardio exercise four to five times a week. Walking, biking and running are easy ways to get your dose of cardio. If you have a gym membership, try a spinning class, swim swim or use the elliptical machine. A 30 minute run can burn 286 calories, running at 5 mph and based on a person weighing 150 lbs. Walking burns an average of 200 calories, while swimming can burn up to nearly 400 calories in 30 minutes.

• 2

  Lift wights two to three times a week. Strength training builds muscle. The more muscle you build, the more fat you burn. At home, use a medicine ball, 5 to 10 pound dumbbells or resistance bands. At the gym, use the machines and dumbbells. Try to work out all of your major muscle groups -- including arms, back, chest, butt, legs and stomach.

• 3

  Add a 10 to 15 minute core workout once or twice a week. You could do this on a strength training day. Spend time focusing on your core muscles to build and strengthen them. Stronger core muscles equal a firmer abdominal area which means fewer inches around your middle. Planks, crunches and pelvic tilts are all effective core exercises.

• 4

  Review your diet and pay attention to what you eat. Weight loss is about calories consumed and burned. Include lots of fresh fruits and vegetables, lean meats and whole grains in your diet. Limit fast food, processed food, saturated fat and refined carbohydrates.