Olive’s Gym: 3 Exercises to Reduce Your Lower Belly Fat

Lower belly fat is often high in visceral fat content, which is why the infamous “beer belly” is so difficult to get rid of. Visceral fat lines your inner organs (like your liver), which means it doesn’t easily get used by the body for energy: it really accumulates.

While a healthy level of visceral fat protects your inner body, too much fat and your organs begin to suffer, as does your basal metabolic rate (BSR). High visceral fat content in the body begins to increase the risk of heart disease, diabetes, high blood pressure, and other serious health complications. 

Here are three aerobic exercises that help the body reduce visceral fat: 

1. Jumping Rope

Jumping rope is one of the most popular and cost-effective cardiovascular exercises that gives your body a complete workout. It can also replace jogging outside, which is very helpful during this pandemic. Here are some tips on how to maximize the benefit of your rope routine: 

• Make sure to keep your elbows securely by your ribs, so that you’re engaging your core with each jump. Try to swing the rope with only your wrists.
• Don’t jump higher than you need to. Stay on your toes! This keeps your calves from getting too tight over time. 
• Make sure you’re jumping at a regular rhythm, at a steady jogging pace.

1. Bicycle Crunches 

A more cardio-oriented exercise than regular crunches or sit-ups, bicycle crunches help work out the back and legs evenly as well as the all-important core (where your belly is!). Here are some tips on how to make sure you get the most out of your exercise:

• Don’t let your feet, head, or elbows touch the ground, until you finish your set. Make sure to take regular breaks between sets.
• Make sure you exhale slightly with each crunch! This will help you avoid cramps, keeping your rhythm sharp. 
• If your elbows can’t quite touch your knees, try to extend your elbow beyond your knee to ankle line. This will make sure you are working out your whole abdomen throughout the entire exercise.

1. Burpees 

Many trainers hail the burpee as the ultimate strength calisthenic. It’s more effective than just doing push ups or jumping jacks individually, because of how it engages every part of the body while switching between each step. This adds an element of cardio to these traditional strength-based exercises. 

Here are some tips on how to make sure you burp when you’re finished with your burpees:

• Make sure not to fall down onto your hands. You might sprain or even break your wrists! Reach down and plant your hands, bend your knees, and then push your feet back from the waist. 
• Try to keep your elbows below shoulder height, so as to avoid upper back strain. This will also even out the workout for your back to the middle and lower regions. 
• Make sure to complete every motion before moving to the next step of the exercise. Don’t rush!

How can Bello help?

Bello 2 can scan your visceral fat content for you, as well as keep track of your day-to-day progress, so you know exactly how much you’re improving your health, anytime, anywhere. 

It can be difficult planning and establishing effective habits. The Bello 2 app can provide tailored recommendations for exercises and diet recipes to ease you onto your health journey! 

Try Bello 2 today! Turn your workout grind into a comfortable, daily routine.