Sagging belly fat is due to low muscle tone and a high percentage of fat. However, regardless of the reason and bad habits that lead to sagging belly, good news is that it is reversible.
To treat, avoid, or eliminate this problem, you will need to combine a balanced diet with an exercise routine in order to burn off the flaccidity in your belly.
We provide here a list of seven exercises recommended for this type of abdominal fat and flaccidity. Following this list of exercises along with a healthier lifestyle will let you eliminate that feeling of discomfort when looking at your belly in the mirror.
7 exercises for sagging belly
1. Abdominals
The first exercise on our list is the abdominal exercise, a well-known exercise that, when done properly, lives up to its reputation, helping considerably in the process of burning abdominal fat .
After all, it effectively works the upper part of the rectus abdominis (front region of the abdomen made up of the large muscle).
To enhance the effect of the movement, one alternative is to add an external weight, such as a weight plate. This way, you will achieve greater intensity without having to do a very long series to achieve your goals.
2. Jackknife Abdominal
The jackknife crunch is a high-intensity, compound exercise. To perform it, you need to raise your upper torso at the same time as your legs – as if you were literally opening and closing a jackknife.
This movement focuses on the medial portion of the rectus abdominis, that is, the center of the belly, and is designed to tone the abdomen.
3. Leg raises
By now, you’ve probably realized that to get rid of sagging belly fat, you need to work on the entire abdominal region, right?
This exercise is very important, as raising your legs works the lower part of your rectus abdominis, the area where your belly tends to be more flaccid and fall.
You will have to lay yourself down and extend your hands along the sides, near your buttocks. Push your legs toward your hips, and you bring them up and then lower them. To make it more challenging, push your legs down till they almost touch the ground but not touching it.
4. Abdominal on high pulley
This type of exercise, the high pulley abdominal exercise, is usually part of a more advanced workout, as it requires equipment found in gyms. In addition, the movement requires a certain amount of experience to be performed.
However, with care and supervision from a professional in the field, it should be used to treat sagging belly fat.
As the name suggests, to perform this exercise you will need to use a high pulley. Therefore, it is not possible to perform it using only your body weight. After all, the exercise relies on an external load to enhance its results.
5. Oblique on high pulley
The abdominal region is made up of the rectus abdominis, as you already know by now. This is a large muscle located in the central part of the belly, which forms the region with other smaller muscles, such as the oblique muscles, located on the sides of the abdomen.
Therefore, exercises aimed at reducing belly fat also need to include these other muscles in the abdominal region. The oblique exercise performed on a high pulley works the oblique muscles.
The exercise aims to eliminate the accumulation of fat and define the lateral region of the body and, to achieve this result, don’t forget to train both sides and ensure a good lateral inclination.
6. Oblique on the bench
The oblique exercise on the bench has the same purpose as the previous exercise, that is, it is another alternative for working the lateral muscles of the abdomen, consequently reducing abdominal flaccidity.
Just like in the previous movement, it will be necessary to use an auxiliary object, in this case an inverted bench, found in gyms.
7. General training
The seventh and final exercise is more of a recommendation than a specific movement: have a workout routine that includes your entire body. In other words, you also need to focus on general workouts that include other muscle groups.
Think about it in this way: what’s the use of doing all these exercises on the list and forgetting the rest of your body? The whole body needs to be trained to achieve an improvement in tone, fitness, and appearance.
In addition to working other muscle groups, aerobic training is also recommended, you know?
To conclude this list, here’s a tip: don’t do all the exercises recommended for a sagging belly in the same workout. The best thing to do is alternate them, two of them in each workout to start feeling the results.
How to get rid of sagging belly?
This is a problem that affects men and women all over the world. To solve this situation and transform the aesthetic appearance of a flabby belly, it will be necessary to maintain a balanced diet and have a specific workout routine for this purpose, that is, exercises to lose belly fat .
One piece of advice is to understand that the process of achieving a firmer belly is a long one. After all, a flabby belly doesn’t turn into a toned belly overnight; it’s a lot of work and there’s no magic, okay?