Practice that "drawing in" maneuver any time you have a free minute.
If you're determined to lose that bulge in your lower belly, you'll need to focus on tightening the entire abdominal area. The muscle on the outer portion of the lower belly is the rectus abdominis -- the same muscle that makes up the "six pack" higher along the abdomen. Under that muscle is the transverse abdominis, which is responsible for holding in the organs and supporting the abdominal cavity. You'll need to work both of these muscle groups to help you in your mission, but you should also expand your efforts beyond just muscle strengthening to get the fastest results.1.
Lie on the floor and practice the "drawing in" maneuver, which will help you isolate and identify the muscles of your lower abdomen. Bend your knees and rest your feet on the floor. Then visualize drawing your belly button in toward your spine. As you do this, you'll feel the transverse abdominis, the deep muscles of your lower abdomen, pulling in. Once you know what this feels like, you can practice that "drawing in" maneuver anywhere, any time you think of it. Activating this muscle will help to reduce the thickness of the lower abdomen.2.
Perform 20 repetitions of the captain's chair, one of the most effective abdominal exercises, three or four days a week, on non-consecutive days. Rest your weight on your forearms while gripping the handles at the ends of the horizontal arm rests. Then raise your legs parallel to the floor and lower them back down.3.
Perform 20 repetitions of bicycle crunch, another highly effective move for the rectus abdominis and obliques, three or four days a week, on non-consecutive days. Lie on the floor, put your hands behind your ears and then bend and raise one leg to meet its opposite elbow. Move that leg and elbow back to the starting position as you bend and raise the opposite leg to meet its opposite elbow.4.
Do 20 repetitions of exercise ball crunches -- yet another of the most effective exercises for the rectus abdominis and obliques -- three or four days a week, on non-consecutive days. Rest your mid and upper back on the ball, rest your feet on the floor, knees bent, and with your hands behind your ears, raise your upper and mid back off the ball.5.
Perform cardiovascular exercise four or five days a week. Part of "tightening" your body is losing the fat that's surrounding your muscles. To lose fat, you have to do fat-burning exercise instead of focusing solely on abdominal exercise. Aim to walk, run, swim, cycle or do any other exercises that get your heart pumping for 30 to 60 minutes, as many days of the week as you can.
- Captain's chair
- Exercise ball
- Cardio and abdominal exercises will help you lose fat and tighten your muscles, but to lose fat even faster, also consider cutting calories so you're creating a calorie deficit.