The Best Type of Cardio Exercise to Lose the Fat on the Lower Abs

Fat on your lower abs can stand in the way of a six-pack or your ability to replace your elastic-waisted pants with form-fitting zip-up pants. Although exercises do not take fat off of targeted areas, cardio exercises that sustain a heart rate in the fat-burning zone will help to burn fat all over your body, including your lower abs. When your major muscle groups are not accustomed to exercise, cardio exercises initially burn more calories as your body adapts. The best cardio-exercise program includes variety, such as high-intensity exercises.

  1. Cardiovascular Exercise

    • Cardiovascular exercise engages your major muscle groups in activity that increases your heart rate. Working muscles require extra oxygen to break down carbohydrates and fats into fuel. During cardio exercise your heart pumps faster and harder and you breathe more quickly and deeply to supply the oxygen to your muscles through your vascular system. Although low-intensity exercises put your body in the fat-burning zone, burning fat to supply 50 percent of its caloric need, high-intensity exercises burn more calories overall, according to an Active.com article by Rachel Cosgrove

    Exercises

    • Exercises that use the major muscle groups in cardio activities include brisk walking, swimming, dancing, stair climbing, running and jogging. With adequate intensity and duration, all of these exercises will help you to lose fat on your lower abs. Sports activities that include running, jumping or sprinting -- such as tennis, racquetball or basketball -- provide a cardio workout and burn a high number of calories compared to the resting state. Cardio machines -- such as ellipticals, stair climbers and treadmills -- can also be used for cardio workouts. The number of calories burned depends upon the intensity of the exercise. According to MayoClinic.com, a 160-pound person burns 861 calories in an hour of running at a speed of 8 miles per hour, but uses only 219 calories during an hour of ballroom dancing or bowling.

    Maximize Fat Burn

    • Your heart rate indicates the intensity of exercise. To burn fat, your heart rate needs to reach and maintain a prescribed zone, your fat-burning zone, which is dependent upon your age. Your fat-burning zone is calculated by finding your maximum heart rate. Subtract your age from 220 and then multiply the difference by a percentage based upon your fitness level. Linda Melone, in an article for the American College of Sports Medicine, indicates that beginners should exercise in a zone that is 50 to 65 percent of their maximum heart rate. The zone for intermediate-level exercisers is 60 to 75 percent of maximum, and 70 to 85 percent is the zone for established exercisers. You can monitor your heart rate by counting your pulse for 10 seconds and multiplying the number of beats by six, or you can use an electronic heart-rate monitor. Regardless of your fitness level, when you include intervals of high-intensity exercise -- at 80 to 85 percent of your maximum heart rate -- you achieve greater fat burn.

    Considerations

    • Beginners, those who have been away from exercise for a while and those with medical conditions should consult a physician before engaging in cardiovascular exercise. Warm up with light-intensity aerobic exercise for five minutes before you increase intensity. Exercise at a moderate- or high-intensity level for at least 10 minutes per session. The minimum amount of cardio per week for healthy adults of any age is 75 minutes of high-intensity exercise or 150 minutes of intermediate-intensity exercise.