Clinically speaking, there is no such region on your body as your “lower abdominal s”. The abdominal plate (rectus abdominis) is on continuous muscle originating from your pubis and ilium bones and inserting on your ribs and the xiphoid process of your sternum. What you are seeing is body fat patterned subcutaneous fat storage.


Unfortunately there is no such thing as spot reducing.  We cannot control where the fat is deposited on our bodies and typically the first place to hold onto the fat is the last place to lose it.  There is no magic pill or cream.  The only solution to losing fat weight is a combination of eating a wholesome and nutritious diet in the proper caloric amount with regular intense cardiovascular (aerobic) physical activity.  

  • You must do cardiovascular exercise to lose the fat.  
  • Weight training exercises will help you sculpt and reshape specific areas while you are losing weight and/or spot increase.


Some of the best exercises are:

  • Standard Crunch: Lie on back with knees bent. Lift your shoulders off the floor, concentrating on moving your ribs towards your hips. Pretend a grapefruit is under your chin so you don't move your head. Easier: hands on chest. Harder: Hands on sides of head, but don't pull on head. Hardest: Hands straight out above head. Go slow and keep breathing. Try 2 seconds up, hold for 2 seconds, then 2 seconds going down.

  • Reverse Curl: This targets the lower fibers of the front abdominal muscle and also the side abdominals. Lie on your back and bend your knees toward your chest as far as is comfortable, keeping hips on the floor. Contract your abdominal muscles to lift hips off the floor and bring knees toward chest. Don't swing your legs! Concentrate on using your abs to lift your pelvis toward your lower rib cage. Go slow and keep breathing. Easier: Hands on floor. Harder: Elbows on floor, hands in air.

  • Combination Crunch: Do the standard crunch and the reverse curl at the same time. If you need a challenging ab exercise, this will work great.

  • Ab Exercises on the Ball There are some legitimate ab products like the exercise ball (aka swiss, gym, stability ball, Fitball), which has been used by physical therapists for decades. It's one of the safest and most effective training devices for the abs and low back. Lying on the exercise ball, your hips curve down so you start your exercise at a greater range of motion than you would lying flat on the floor. This means more of the abdominal muscle gets trained.


Give yourself 6 weeks on the Bushido Wellness Meal and Fitness Plan and you will see a noticeable difference in the areas you are looking to reduce.