Valentin Bosioc
15-Minute Workout To Get Rid Of Lower Belly Pooch
Now that you’ve learned the diet and lifestyle changes needed to get rid of lower belly pooch, here is the 15-minute workout that completes the picture.
This workout will tone and sculpt all the muscles in your core, including your transverse abdominus, rectus abdominus, and oblique muscles.
(Your transverse abdominus is considered your “low abs” and is especially crucial for toning the lower stomach!)
Perform each of these moves for 1 minute. Take a 1-minute rest afterwards—then start from the beginning and do another 1 minute for each move.
1. Oblique Burners
How to DO:
- Stand with feet a little wider than hip distance apart, knees bent, and hands held behind the back of your head.
- Bend to the right, reaching right hand toward floor behind your leg.
- Keep spine long.
- Return to centre and repeat on the left side.
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2. Froggy Crunches
How to DO:
- Start lying on mat with fingers at the base of your head and elbows pointed out.
- Bring the soles of your feet together, knees pointed outward.
- Tilt your chin slightly forward and squeeze abdominals to lift chest upward.
- Keep arms and neck relaxed.
- Slowly lower down and repeat.
3. Side Plank Lift and Lower
How to DO:
- Start by laying on your right side with forearm below shoulder, body lifted and legs long and feet stacked.
- Keep body straight, abs tight and place left hand on hip.
- Dip your hips down towards the mat and lift back up, using your obliques and core muscles.
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4. Sweeping Scissors
How to DO:
- Start lying on the mat with arms over your head and legs long.
- Sweep arms out to sides and bring head, neck, and shoulders off the mat reaching arms long and lift one leg up and in towards the chest.
- Reaching arms forward on the sides of the leg.
- Roll back to mat lowering the leg, and repeat on the other side.
5. Ab Reverse Curl
How To Do it:
1) Lie on mat and extend your legs straight up towards the ceiling.
2) As you exhale, tighten your low belly to push your feet straight into the air. Hips will lift slightly off the mat.
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3) Return you hips and lower back to the mat with control. Use your abdominals vs. momentum to create the movement and avoid rolling onto the neck
In In Out Out Plank
How To Do It:
1) Begin in a forearm plank position with your body in a straight line and abdominals contracted.
2) Step your left foot out to the left; step your right foot out to the center.
3) Step your left foot back to center; step your right foot back to center.
Bird Dog Crunch
How To Do It:
1) Kneel on the mat on all fours. Reach one arm long, draw in the abs, and extend the opposite leg long behind you.
2) Bring the elbow and knee in towards your center as you round your back remember to draw in your abs. repeat on other side.
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