How to Get Rid of Sagging Lower Belly
A sagging lower belly is a common problem for both men and women as they age. This type of belly fat is not only aesthetically unpleasing, but it’s also dangerous for your health.
Are you unhappy with your sagging lower belly? This can be a very frustrating problem, especially if you have been working hard to lose weight and tone up your stomach.
Unfortunately, while we grow old, gravity makes our skin lose its elasticity, resulting in a less than toned tummy.
The lower belly can be one of the hardest areas of your body to tone and tighten. When you think about how to get rid of a sagging lower belly, there are a few key things to keep in mind.
It is important to engage in regular cardiovascular exercise. This will help to burn calories and promote weight loss, which can help reduce the appearance of sagging skin.
Additionally, strength training exercises can help to build muscle and improve the overall appearance of your body.
It is important to keep the skin hydrated by drinking plenty of water and using a good moisturizer.
Fortunately, there are a few other things you could do to help get rid of that sagging lower belly. With a little dedication and effort, you can achieve the toned stomach you desire.
By following some other tips below, you can even achieve much tighter, healthier skin on your lower belly.
How to Get Rid of Lower Belly Fat Female Pooch Fast (5 Tips)
The main reason why women tend to store more fat in their lower bodies is due to hormonal changes that occur during pregnancy and menopause.
However, there are certain lifestyle and dietary factors that can contribute to the accumulation of lower belly fat.
Here are some tips on how to get rid of lower belly fat:
1. Eat a healthy diet
Eating a nutritious diet is one of the most effective ways to get rid of excess body fat, including lower belly fat.
Focus on eating whole foods, such as fruits, vegetables, lean proteins, and healthy fats. Avoid processed foods, sugary drinks, and excessive amounts of alcohol.
2. Exercise regularly
Engaging in regular physical activity is another great way to burn off excess body fat, including lower belly fat.
To see results, aim for at least 30 minutes of moderate-intensity exercise most days of the week.
3. Reduce stress levels
Chronic stress can lead to weight gain and the accumulation of abdominal fat. To reduce stress levels, try relaxation techniques such as yoga or meditation.
4. Get enough sleep
Sleep deprivation can lead to weight gain and an increased appetite, both of which can contribute to the accumulation of lower belly fat. Make sure to get 7-8 hours of sleep each night.
5. Limit alcohol consumption
Drinking excessive amounts of alcohol can lead to weight gain and the development of “love handles”. If you drink alcohol, do so in moderation.
6. Avoid crash diets
Crash diets are not only ineffective, but they can also be dangerous. These types of diets can lead to nutrient deficiencies and an unhealthy relationship with food.
If you’re looking to lose weight, focus on making gradual and sustainable changes to your diet and lifestyle.
7. Speak to your doctor
If you’re struggling to lose weight or get rid of lower belly fat, speak to your doctor or a registered dietitian. They can help you develop a healthy weight loss plan that is right for you.
Major Exercises to Help Get Rid of Sagging Lower Belly
1. Pilates Scissor
Pilates Scissor Exercise is a great way to tone your lower belly and get rid of any sagging.
To do this exercise, lie on your back with your knees bent and your feet flat on the floor. Place your hands behind your head and lift your head and shoulders off the floor.
Use your abs to curl your hips off the floor and towards your chest.
As you curl up, bring your right knee in towards your chest while straightening your left leg out on the floor.
Keep your abs pulled in tight and switch legs, bringing your left knee in and extending your right leg.
Do 10-20 repetitions on each side.
How to Do Pilates Scissor in 4 Steps
- Lie down on your back with both legs extended in the air and your arms by your sides.
- Slowly lower one leg toward the floor, keeping the other leg straight.
- Reverse the motion, bringing the first leg back up and lowering the second leg.
- Continue alternating legs for a total of 10-20 reps.
2. Reverse Crunch
This Reverse Crunch exercise works by targeting the lower abdominal muscles and helping to tone them.
Additionally, this exercise may help too to improve your core strength and stability. To perform the reverse crunch exercise, follow these steps:
How to Do Reverse Crunch Exercise in 5 Steps
- Lie down on your back on a mat or other surface.
- Bring your knees up towards your chest.
- Place your hands behind your head for support.
- Use your abs to curl your hips off the ground and towards your chest, then slowly lower them back down.
- Repeat this motion for 15-20 repetitions.
3. Leg Lifts
One simple and effective exercise to tone your lower belly is the leg lift. It’s also a great way to target that trouble spot where fat tends to accumulate: the lower belly.
Here’s how to do it:
How to do Leg Lifts Exercise to get rid of sagging lower belly
- Lie down on your back on a mat with your legs bent and feet flat on the floor.
- Place your hands on the floor beside you for support.
- Slowly lift your legs toward the ceiling, keeping them straight as you go.
- Raise them as high as you can without arching your back or lifting your hips off the floor.
- Hold for a count of two, then slowly lower your legs back to the starting position.
- Repeat for 10-15 repetitions.
You can make this exercise more challenging by adding weight to your ankles or by doing single-leg lifts, but be sure to keep good form throughout the exercise.
Remember to breathe throughout the movement and to focus on contracting your lower abdominal muscles as you lift your legs.
4. Reverse Plank
To do the Reverse Plank Exercise, first lie on your back on the floor with your legs extended in front of you and your arms at your sides.
Then, press your palms into the floor and lift your hips and torso off the floor, extending your legs behind you so that your body forms a straight line from head to heels.
Hold this position for 30 seconds to 1 minute. For an added challenge, try doing the Reverse Plank with one leg lifted off the floor.
To get the most out of this exercise, be sure to keep your core engaged and your body in a straight line throughout the entire movement.
Also, make sure to breathe evenly as you hold the plank position.
You should feel this exercise working your shoulders, chest, back, arms, and legs. If you feel it mostly in your lower back or hips, try not to arch your back too much and focus on engaging your core muscles.
This is an excellent exercise for toning your entire body, especially your core muscles.
It also helps improve your posture and can help alleviate lower back pain. Do the Reverse Plank Exercise a few times per week to see results.
You can also add it to your regular workout routine to help mix things up and keep your body guessing. Give it a try today and see how quickly you start to see results!”
If you want to get rid of a sagging lower belly, the Reverse Plank Exercise is an excellent choice.
This move works your entire body, especially your core muscles, and can help improve your posture and alleviate lower back pain.
Do the exercise a few times per week for best results.
How to do Reverse Plank Exercise to get rid of sagging lower belly
To do this exercise:
- Start by sitting on the ground with your legs extended in front of you and your hands placed behind you, palms flat.
- Raise your hips off the ground so that your body forms a straight line from your knees to your shoulders.
- Hold this position for 30 seconds to 1 minute.
- Lower your hips back to the starting position and repeat.
If you want an extra challenge, you can try doing this exercise with one leg raised off the ground. This will help to target your lower abs even more. Just be sure to keep your raised leg straight and your core engaged so that you don’t put any unnecessary strain on your back.
5. Seated Russian Twist
This is a great exercise to target the lower belly and help reduce sagging in that area. It also helps improve core strength and stability.
By performing this exercise regularly, you can help tone your lower belly and give yourself a flatter stomach.
Start by sitting on the ground with your knees bent and feet flat on the floor. Place your hands behind your head, keeping your elbows pulled back.
Engage your core muscles and twist your torso to the right, then to the left. Be sure to keep your spine straight and breathing evenly as you twist.
Do 10-15 repetitions on each side. As you get stronger, you can increase the number of repetitions.
To do the Seated Russian Twist exercise in 5 Easy Steps:
How to do Seated Russian Twist Exercise to get rid of sagging lower belly
- Sit on the ground with your knees bent and your feet flat on the ground.
- Place your hands on your thighs, just above your knees.
- Lean back slightly so that your back is at a slight angle to the ground.
- From this position, twist your torso to the right, then to the left.
- Repeat for 30 seconds to 1 minute.
This exercise is great for toning your lower belly and getting rid of sagging skin in that area. Do it regularly and you’ll see a noticeable difference in the appearance of your stomach!
How to Get Rid of Sagging Lower Belly by Diet
Another great way to get rid of a sagging lower belly is by diet. Eating healthy foods and avoiding processed and high-fat foods can help tone your stomach muscles and give you a flatter stomach.
Foods that are high in protein and fiber are great for toning your stomach muscles and helping you lose weight.
Some good examples of high protein foods include lean meats, fish, tofu, legumes, and eggs. High-fiber foods include fruits, vegetables, whole grains, and nuts.
If you’re unhappy with your sagging lower belly, there are some simple dietary changes you can make to help tighten things up.
By including more of the following foods in your diet, you can help get rid of that pesky saggy skin. The famous Ketogenic diet too can tremendously help you achieve healthy weight loss.
Best 5 Foods to Get Rid of Sagging Lower Belly by Diet:
1. Salmon
Salmon is packed with protein and omega-3 fatty acids, both of which are essential for maintaining a tight, toned tummy.
The protein helps to build and repair muscle tissue, while the omega-3s help to reduce inflammation throughout the body – including in the abdominal area.
2. Avocados
Avocados are another great source of healthy fats – specifically monounsaturated fats – which have been shown to help reduce belly fat.
They’re also a good source of fiber, which helps keep you feeling full and satisfied after eating, so you’re less likely to snack between meals.
3. Berries
Berries are loaded with antioxidants, which protect the body’s cells from damage and help to reduce inflammation.
They’re also a good source of fiber, which can help to regulate digestion and prevent constipation – another common cause of a saggy belly.
4. Green Tea
Green tea is packed with powerful antioxidants called catechins, which have been shown to promote weight loss by increasing the body’s ability to burn fat.
One study even found that drinkers of green tea lost more weight – and specifically more belly fat – than those who didn’t drink it.
5. Water
Staying hydrated is essential for good health, but it may help too to keep your tummy looking tight and toned.
When the body is even slightly dehydrated, it can cause the skin to become less elastic, leading to sagging.
So, make sure you’re drinking plenty of water throughout the day – aim for 8 glasses a day – to keep things nice and tight.
By including more of these foods in your diet, you can help get rid of that pesky saggy skin and enjoy a tighter, tonier tummy.
Lifestyle Changes to Get Rid of Sagging Lower Belly
Achieving a flat stomach is a common goal for many people, both men & women. Unfortunately, as we age, our skin loses elasticity and we start to see sagging in the lower belly region.
Even In case you’re at a healthy weight, you may still have a “pooch” due to this loss of skin elasticity.
In case you’re looking for ways to get rid of a sagging lower belly, these lifestyle changes can make a big difference.
Eating a healthy diet, staying hydrated, and exercising regularly can all help to improve the appearance of your skin and give you the flat stomach you desire.
So, be sure to watch your diet.
Avoiding foods that are high in saturated fats and sugar can help reduce belly fat. Instead, focus on eating lean protein, whole grains, fruits, and vegetables.
Getting regular exercise is also key to losing belly fat.
Cardio exercises like running or biking can help burn calories and tone the abdominal muscles. Strength-training exercises like sit-ups or crunches may help to build muscle and give your stomach a more toned appearance.
Finally, make sure you’re getting enough sleep. Research has shown that people who don’t get enough sleep are more likely to have higher levels of body fat.
So, aim for 7-8 hours of sleep every night. By making these lifestyle changes, you can get rid of that sagging lower belly and start seeing results!
FAQs
Is it possible to get rid of saggy belly?
Unfortunately, there’s no easy answer. If you’ve lost a significant amount of weight, your skin may not have the elasticity to snap back into place. Age can also contribute to sagging skin.
That said, there are some things you can do to help improve the appearance of your belly. First, make sure you’re at a healthy weight. If you’re carrying around extra weight, it will only exacerbate the problem.
Second, eat a healthy diet and stay hydrated. This will help to keep your skin supple and elastic.
Also, consider some type of cosmetic procedure. There are options like tummy tucks and liposuction that can help to improve the appearance of your stomach.
If you’re unhappy with your saggy belly, there are options available to you. Talk to your doctor about what might be best for you.
Why does my lower belly sag or flab?
There are several reasons why your lower belly might sag or appear to have flab. First, it could be due to excess weight and/or fat in the area.
If you’re carrying extra weight around your middle, it’s not surprising that your lower belly would sag, therefore.
Another possibility is that you have loose skin in the area from previous weight loss or pregnancy.
This can cause the skin to appear sagging or wrinkled. Finally, it could simply be a matter of genetics, meaning some people are predisposed to carrying more weight in their lower bellies.
Whatever the reason, there are ways to address the issue and improve the appearance of your lower belly.
One option is to try losing weight if you’re carrying extra pounds. This can be done through a combination of diet and exercise.
Eating healthy, nutritious foods and maintaining a regular exercise routine can help you shed unwanted weight, including in your lower belly area.
If loose skin is the issue, there are a few different things you can do. First, try using a firming cream or lotion on the area to help tighten up the skin.
You can also try doing specific exercises that target the muscles in your lower abdomen, such as crunches or sit-ups.
If genetics are to blame, there’s not much you can do other than accept it and focus on maintaining a healthy weight overall.
Whatever the cause of your saggy lower belly, there are ways to improve its appearance. With a little effort, you can achieve the look you desire.
What Causes Lower Belly Pooch?
There are many potential causes of a lower belly pooch. Some of the most common include:
-Excess weight, particularly in the form of abdominal fat
-Pregnancy
-Aging
-Poor diet
-Lack of exercise
-Certain medical conditions such as Cushing’s syndrome or polycystic ovarian syndrome (PCOS)
While there isn’t always a single cause for a lower belly pooch, addressing any underlying factors can help reduce its appearance.
For example, if excess weight is the cause, losing weight through diet and exercise can help shrink the stomach area.
If PCOS is the cause, treatments like birth control pills or metformin may be recommended to help regulate hormone levels.
And if aging is the cause, simple lifestyle changes like regular exercise and a healthy diet can help tone the area and make the stomach look flatter.
Ultimately, the best way to get rid of a lower belly pooch is to focus on overall health and wellness.
This includes maintaining a healthy weight, eating a balanced diet, and getting regular exercise.
Making these lifestyle changes can not only help improve the appearance of the stomach area but can also lead to better overall health.
Conclusion
There are a few different ways to get rid of a sagging lower belly. One way is to do some specific exercises that target the area, such as crunches or sit-ups.
Another way is to lose weight in general, which will help to tighten and tone the entire body, including the stomach area.
Finally, there are several creams and lotions on the market that claim to firm and tone the skin in the affected area.
It is important to read the labels carefully and choose products that have been tested and proven to be effective.
References
This post was written by Dr. Adeniyi Adesanya, a qualified & passionate medical doctor who loves to educate people about healthy living and lifestyle. Adeniyi is the owner and publisher of the Human Health Hub website.