How to Get Rid of Fat in the Pelvic Area

Certain exercises can reduce lower abdominal fat.
Certain exercises can reduce lower abdominal fat. (Image: need to diet image by Kimberly Reinick from

The pelvic area of your body is actually your lower stomach. The lower stomach is the region of your abdomen that goes from just below your naval to the bottom of your pelvic area. Many people store fat in this area. If you are one of them, there are many possible reasons. You could need a change in diet or you could need a new exercise program. For some people, it’s genetic and an overall reduction in body fat can help. Whatever the reason, a combination of diet and exercise can help get rid of fat in the pelvic area.

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Reduce fat in your diet and eat plenty of whole grains, fruits, vegetables and beans. Reduce processed foods and salt in your diet, as well.

Eat five to six smaller meals per day, rather than three or four large meals. This will help boost your metabolism and burn fat all over your body. Also, avoid eating a few hours before bed. This promotes healthy digestion, which can help you burn more fat, as well. If you eat before bed, make it something healthy, such as a handful of nuts or piece of fruit.

Reduce your stress. It’s possible that stress is causing your body to store more fat in your pelvic area because stress releases the hormone cortisol, which can cause fat to be stored in the abdominal region. Deep breathing exercises, yoga, meditation and positive thinking and affirmations are all ways to reduce stress.

Do aerobic exercises three or four times a week for 45 minutes to an hour. Aerobic exercises reduce your total fat, which will reduce the amount of fat in your pelvic region.

Do exercises to help tone your lower stomach. This is only effective if you’re taking steps to reduce your total body fat percentage, such as eating right and doing aerobic exercises. Leg lifts and pelvic thrusts are two effective exercise. Leg lifts involve lying straight, lifting your head and shoulders off the floor and then slowly lifting your legs off the ground repeatedly. Pelvic thrusts involve lying with your knees bent and tilting your pelvis off the floor repeatedly as you keep your buttocks down.


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