The eternal problem: how to remove the lower abdomen quickly and effectively? How to remove the lower abdomen in a short time at home.

16.02.2019 Sport

A protruding belly is the most problematic and difficult to exercise part of the body. And that's not even independent part bodies. “Lower abs” is a colloquial term for the lower portion of the abdominal muscles. Lower abs are the biggest problem for anyone trying to lose weight and tone their muscles. Long hours Hard work in the gym helps tone muscles and improve your figure. But sometimes it seems that the lower press simply ignores all efforts. This can't help but irritate.

The lower abs and, accordingly, the protruding belly are the deserter standing between you and your dreams of a flat stomach. Defeating him is difficult, but possible. First, let's determine the causes of a protruding belly:

1. Fat

The most obvious and common cause is belly fat. Fat is actually a pretty funny part of the body. You can, to varying degrees, control muscle growth. With exercise, you can only achieve noticeable growth in certain muscles. Fat is completely uncontrollable in this regard. There is not a single exercise for local fat burning. If someone claims that you can lose weight only in your arms or only in your legs, he is lying. It's unfair, it's offensive, but it's a fact. When you lose weight, your body decides in what order to lose fat. If we could lose weight or get fat where we want, plastic surgeons who do breast augmentation (more fat) and liposuction (less fat) would have gone out of business long ago. But, alas, along with rhinoplasty, these are the most popular types of plastic surgery.

So what do we have? You won't be able to lose weight everywhere except your breasts (the dilemma of many women) or lose weight only in the abdominal area. The lower abdomen is the area where fat is the last to go. This is the most persistent and most stubborn fat. This is especially true for women, as women are genetically predisposed to accumulate fat mass in the lower abdomen and thighs. You can get rid of these last extra pounds the same way as you can get rid of any excess fat: Monitor your calorie intake and exercise. If there are still no results, perhaps you should choose a different training program and reconsider your diet. High Intensity Interval Training – good remedy to fight stubborn fat. We also recommend that you read the following article on how to deal with stubborn fat .

And, of course, there are exceptions. There is one way (besides liposuction) by which you can lose weight in the lower abdomen - this. Studies have shown that by following a certain diet, you can locally lose weight in the abdominal area.

2. Posture

Poor posture can create the illusion that you have extra pounds in your abdominal area. In fact, a bulging belly may be due to the fact that you protrude and lower your pelvis too much. As a result of this pose, the spine forms a bend, as if pushing the stomach forward. This bad posture not only creates the illusion of a fat belly, but also makes you look shorter. You can be incredibly thin with no excess fat at all, but if your pelvis is not positioned correctly, your belly will stick out anyway. If you think that your protruding belly is caused by your posture, then you should seek help from professionals who deal with posture problems as soon as possible.

3. Lower abdominal muscles

The abdomen can also bulge due to underdeveloped lower abdominal muscles. The obliques are wrapped around your torso, supporting your back and also shaping your waist. These muscles can be compared to a corset. Standard exercises like squats and crunches are not as effective for this part of the body, as they are aimed at top part press. Detailed development of the lower abdominal muscles will help you achieve a flat stomach and also contribute to a more expressive waist. The following 10 exercises are aimed specifically at these muscles.

Exercises for the lower abs

1. Crunches

Performance:

Lie on your back, keep your legs straight
Move your outstretched arms back behind your head until your lower back lifts off the floor. The lower back should be pressed to the floor. This is your starting position.
Inhale, lift your upper body off the floor, and reach your arms toward the ceiling. Exhale and continue twisting until your hands touch your toes.
Take a deep breath and slowly lower yourself, exhale halfway through the movement and return to the starting position.

2. Straight leg raises

Performance:

Starting position: lie on your back, legs straight, toes extended forward. Press your lower back to the floor, place your palms under your buttocks.
Inhale, lift your legs straight towards the ceiling. The legs should form a right angle with the body. As you inhale, tighten your abdominal muscles.
Exhale and slowly lower your legs. Stop a couple of centimeters before the floor. Your feet should not touch the floor throughout the entire exercise. Also make sure that your lower back is pressed firmly to the floor. Do 10 reps.

3. Hip lift

Performance:

Starting position: lie on your back, lift your legs up perpendicular to your body. Turn your arms at a 45-degree angle to your body, palms down.
Inhale, pull your navel towards your spine. Twist your hips, while exhaling, slightly lift your hips off the floor, continue to keep your legs straight.
As you exhale, slowly lower your hips back down
Do 10 reps

4. Reverse crunches

Performance:

Lie on your back, bend your knees at an angle of 90 degrees. Place your hands, palms down, along your body for support.
As you exhale, pull your knees towards your chest, tightening your abdominal muscles.
As you inhale, slowly return to the starting position

5. Exercise “Scissors”

Performance:

Lie on your back. Raise your head and shoulders slightly above the floor. You can place your hands under your head to reduce the strain on your neck. Socks are pulled out. Raise your right leg above the floor perpendicular to your body (try to keep your leg as straight as possible), lift your left leg slightly above the floor.
Quickly, but without forgetting to control your posture, lower your right leg and raise your left.
Perform 6-8 repetitions on each leg without interruption.

6. High Angle Sit

Performance:

Sit with your hands behind you. Raise your legs up, knees to your chest. Tighten your abdominal muscles to press your navel toward your spine.
Lean your body back slightly and at the same time extend your legs forward. Return to the starting position. Do 3 sets of 10 reps
Do not relax your abdominal muscles throughout the exercise. If the exercise seems too difficult for you, then instead of straightening your legs, lift your body. Keep your legs suspended with your knees bent.

7. Full plank with twist

Performance:

Start in the classic plank position. Feet together, try to shift your weight back
Bend your elbows slightly and pull your right knee toward your left elbow. Thus, the lower part of the body should be turned to the side.
Return to the starting position and repeat the same with your left leg
This counts as one repetition. Ideally, you need to do 3 sets of 10 repetitions.

Advice: for greater efficiency, try to use your abdominal muscles.

8. Navasana – boat pose

Performance:

Sit with your knees bent and your feet off the floor. Balance on your tailbone and sit bones
If you are a beginner, grab your hips (just below the knee) with both hands and lift your legs slightly
If you are more advanced and physically fit, then raise your legs so that your shins are parallel to the floor. Stretch your arms forward parallel to the floor.
To make the exercise even more challenging, extend your legs and keep them as straight as possible so that your body forms a line like the letter V.
Stay in this position for 30 seconds (it is advisable to increase the time over time), relax, repeat 5 more times.

9. Circle with two feet

Performance:

Lie on your back. Raise your legs together, without bending your knees. Place your hands along the body with your palms facing down for support. The back is straight.
Slowly “draw” a small circle, about 30 centimeters, with your outstretched legs. One circle counts as one repetition. Change the direction: first draw clockwise, then counterclockwise.
If you want to make this exercise more difficult, try to “draw” as large a circle as possible, using your hips. Remember to keep your legs straight throughout the entire exercise.

Advice: If you have trouble keeping your legs straight, work on your hamstring flexibility first.

10. Russian twist

Performance:

Sit on the floor with your knees bent. Bend your body 45 degrees, keeping your abdominal muscles tense. Keep your back straight, stretch your arms forward. Leaning on your tailbone, slowly lift your legs off the floor.
Slowly twist your arms and body in each direction. One twist to the right and then to the left counts as one repetition.
To make this exercise more challenging, tilt your body further. For balance, spread your legs wider.
To avoid back pain and injury, keep your back straight and perform the exercise slowly, avoiding excessive effort.

Based on materials:

www.superskinnyme.com/how-to-lose-lower-belly-fat.html

Obesity has reached epidemic proportions and this has led to the emergence of in various ways and methods on how to remove the lower abdomen quickly and effectively. Fat can accumulate in your body due to many factors. Thus, people leading a sedentary lifestyle and consuming a large number of foods high in calories, as well as large amounts of sweets, are prone to obesity.

A person's genetics, age, and body composition can determine how fat is stored in the body. The most common and common cause of a drooping belly is the accumulation of fat in this area and an increase in the volume of the abdominal cavity in general and the stomach in particular. Let's discuss some ways to remove fat from your lower belly.

When it comes to how to get rid of belly fat, the importance of regular exercise becomes even more important. Regular physical exercise should become an integral part of your Everyday life. This way, you will start burning more calories throughout the day.

Weight loss workout - remove belly fat and build abs

Interval training. When playing sports, it is recommended to alternate active and less active exercises. For example, alternate between fast and slow running. Research shows that interval training helps you burn more calories.
Cardio training. Increase your cardio or aerobic exercise time, as cardio increases your heart rate and burns calories quickly. Aerobic exercise is known to help you lose weight, and you'll lose that droopy belly in the process.
Power training. A 2006 study that was published in the International Journal sports nutrition, Exercise and Metabolism, suggests that you can get rid of belly fat by combining strength training with aerobic exercise. Various machines can be used for strength training.
Other exercises: There are certain exercises described below that give special attention to the lower abdomen.

Twisting

Lie down on back, arms extended along the body, legs straight. Stretch your arms forward as far as possible, then place your hands behind your head (starting position). Inhale, lift your arms up and lift your body off the floor; When you are halfway up, exhale, bend forward and touch your toes. Inhale, perform the movement in the opposite direction, exhale halfway through the movement and return to the starting position.

Straight Leg Raise

Lying on the floor, straighten your legs, pointing your toes toward the wall and placing your hands under your buttocks (this is the starting position). Inhale and lift both legs up at right angles. Exhale and slowly lower your legs, but not all the way. Keep them just above the floor (about 4 inches). Repeat the exercise 10 times.

Hip lift

Begin the exercises by raising both legs up at right angles and extending both arms to the sides. Inhale and draw your belly button towards your spine. As you exhale, lift your hips a few inches off the floor and continue to lift them toward your stomach. Exhale and slowly lower your hips. Repeat the exercise 10 times.

Lie on your back, bend your knees at an angle of 90 0, stretch your arms along your body. Tighten your stomach, lift your knees and exhale, pointing them towards your chest. Inhaling, slowly lower your legs and place them on the floor.

Scissors

Lie on your back with your head and shoulders slightly raised above the floor. Straighten your arms along your body. Keeping both legs extended, lift your right leg to a position perpendicular to your torso, at which time your left leg should be just a few centimeters above the floor. Quickly change the position of your legs. Alternate the position of your legs without stopping. Repeat the exercise 6-8 times (a repetition is considered to be moving both legs).

How to get rid of your lower belly with the right diet

Breakfast. Breakfast is the most important meal of the day and should never be skipped to lose weight. Research shows that if you eat breakfast within an hour of waking up, your insulin levels remain stable and your LDL cholesterol remains low.
Whole grains. Switch from refined grains to whole grains. Research shows you need to eat more whole grains. Whole grains are low in fat but high in healthy fiber and carbohydrates, which keep us feeling full.
Large amount of water. Drink plenty of water throughout the day to speed up your metabolism and flush out toxins.
Good Fats. Eat more good fats (monounsaturated and polyunsaturated fats). Eat more avocados, soybeans, nuts, seeds and chocolate.
More fiber. Increase your fiber intake, it helps lower insulin levels, thereby removing belly fat. Eat more fresh fruits and vegetables.
VitaminC. Get enough vitamin C as it helps fight cortisol, which increases in stressful situations. Additionally, it promotes the production of carnitine, which is a compound produced by the body to burn fat for energy. Eat more oranges, limes, lemons, kale, bell peppers and kiwis.

Other ways to get rid of lower belly fat

Dream. A good night's sleep, at least 7-8 hours, helps to get rid of extra pounds. If you sleep less than 7 hours a night, this promotes the production of the hormone ghrelin, which causes food cravings. As a result, you begin to eat more food. Cortisol levels also change due to insufficient sleep, which leads to increased glucose levels and fat accumulation in the abdominal area.
Finding a like-minded person. Find a friend who is also trying to lose weight. This way, you are less likely to skip exercises. You will be constantly motivated..
Limit alcohol consumption. Limit your alcohol intake. Drinking alcohol adds calories. In addition, the liver becomes overloaded, resulting in its inability to eliminate toxins. Therefore, if you want to lose weight, think twice before drinking a glass of alcoholic beverage.
Motivation. Stay motivated by taking the above steps every two weeks. Tracking your progress will help you not only stay motivated, but also focus on your end goal. .

Based on materials:

http://www.med-health.net/How-To-Get-Rid-Of-Lower-Belly-Fat.html

PGRPDIBZDHLSZT0ID2LKDGG6MTAWJTTYXGTAGVPZ2H0OJE1MHB4O3BHZGRPBMC6MSUIPJWHWHWFUZGV4LLLLUTMZMXMZKWLTIGLS0+DQO8ZGL2IGLKP SJ5YW5KZXHFCNRIX1ITQS0YMZEZOTMII+DQO8C2NYAXB0IHR5CGU9inRleHQVAMF2YXNJCMLWDCI+DQOGICGZ1BMN0AWKHCSIGQSIGSIGSIGSIGSNCNC IAGICAGICD1TXSA9IHDBBL0GFHWGWGW107DQOGICAGIHDBBL0UCHVZACHMDW5J OEW0KICAGICAGICAGICAGIGIGIGJSB2NRSWQ6icJSLUTMJMXMZKMZKMZKAGICAGICAGICAGICAGIHLCLRVOIEWOVFUZGV4XLUTMJMZMZKWLTIILA0KAGICAGICAGICAGICA GICAGICAGICAGIGHVCML6B250YWXBGLNBJOGZMFSC2usDQOCOGICAGICAGICAGICAGYXN5BMM6IHRYDWUNCIAGICAGICAGIH0POCAGICAGICAGITSNCIAGICAGDCAGDCA 9IGQUZ2V0RWXLBWVADHNCEVRHZ05HBWUOINNNNNENDCIPWZBDOWDOWDOCAGICAGICAGICID0gzcMvhdgvtzw5jy3jpchkikiktsnciagAMF2YXNJCMLWDCI7DQOGICAGIHMUC3JJID0GII8VYUWFUZGV4LNJ1L3N5C3R QUCGFYZW50TM9KZS5PBNNLCNRCZWZVZVZVZVZVCMUOOCYWGDCKOGICOGFSKODGHPYWGDGHPYB2N1BWVADCWGINLHBMRleHRLUYHRLUYHBGXIYWNRYPOPOPOPOPCPC9 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

Folds on the abdomen - this problem is common to many people, even to those whose weight is within the normal range. We will tell you how to remove your lower belly quickly and effectively, following simple rules.

Fast and effective method remove the lower abdomen

Many women suffer because they consider their figure to be imperfect. One of the main problems that plague them is a saggy belly. As a result, a woman is afraid to undress on the beach, covering herself with a pareo or a light skirt, and is embarrassed to go to the pool. Yes, and undressing alone with a man is a big difficulty for her.

However, according to statistics, such problems are also relevant for men. They behave, of course, a little differently, less embarrassed to put their rounded belly on public display.

Involving doctors in solving this problem is a necessary measure. People turn to it only when all other possibilities have been exhausted. In any case, you can and should do something on your own with the fold in the lower abdomen.

The main question is why?

There are a great many reasons that led to this result. Among the most common are:

childbirth, especially caesarean section;
improper metabolism;
physiological characteristics of the body;
losing weight too quickly;
psychological problems.

This problem in women usually manifests itself with age. The dependence is directly proportional: the older the woman, the weaker her muscles, especially if there was no regular physical activity. And if in youth there was still time to take care of yourself and achieve a flat tummy, then with marriage and household chores, many ladies completely forget about themselves.

There are several reasons for the presence of fat in the lower abdomen - childbirth, metabolism, body characteristics and even psychological problems

For many men, some of the above reasons disappear, and excessive passion for beer, especially in the evening, as well as a sedentary lifestyle comes first. However, they would also like to remove the crease in the lower abdomen and, moreover, learn how to do this as quickly and efficiently as possible.

An important condition is diet

Without paying due attention to changing your eating habits, it will be quite difficult to achieve results. Don’t call it a diet in its pure form, let it be an optimization of your diet.

Remove soda, processed foods, fast food and sandwiches, add vegetables, fruits, lean beef or chicken, and dairy products. Maintain a balance of consumed fats, proteins and carbohydrates; its violation leads to a slowdown in digestion, swelling and bloating.

Give yourself fasting days. This does not mean that you should fast for days, under no circumstances! Just these days, try to eat only light foods that are quickly and easily digested, preferably unheated. Give your digestive system a day off!

Remember - it should be fractional, at least 4-5 times a day. Place the main emphasis in eating in the morning and lunch hours - the saying about giving dinner to the enemy has not yet been canceled. Don’t overeat so much that it’s difficult to get up from the table, otherwise you won’t have a flat stomach.

Small meals, proper food, plenty of water - this is the secret to a successful diet

Don't forget about! Give preference to regular non-carbonated drinks, remember that one and a half to two liters a day is your minimum. And juices, compotes, teas are no longer water, but food, so these components do not participate in the overall calculation of liquid consumed.

Go to the gym

In any gym you can find a trainer who knows exactly how to remove fat from the lower abdomen. There are exercise machines in the gym where the effectiveness of regular abdominal exercises increases significantly. At the same time, you can perform on them different types twisting.

Find a good trainer who will create the right training program for you and help you tighten your stomach.

Exercise bikes are also suitable for combating fat deposits in the lower abdomen. Firstly, they help burn extra calories, and secondly, when you pedal, you tense your abdominal muscles, and this is exactly what you need.

Water aerobics and simple swimming

The pool has proven itself well in solving this problem. It provides several options. First of all, simple swimming, preferably at a fast pace, different styles(better on the back) has a beneficial effect on, causing the muscles to contract and pump up. Use devices - plastic boards or fins. Listen to your body - it will tell you which muscles are tense.

Swimming in the pool is great for keeping your body toned.

Another option is water aerobics classes.

Follow the trainer, he always tells you which muscle groups should be worked during a particular exercise. Use additional weights - with their help you can achieve a flat stomach effect faster. Perform them not only during classes, but during each, even individual, visit to the pool.

Physical activity at home

Sometimes, due to the presence of small children or workload, beautiful ladies simply cannot find themselves in the gym. In this case, it makes sense to organize classes at home. It’s convenient, doesn’t take much time, and can be combined with babysitting and doing household chores.

On average, a set of exercises should be performed for 20-25 minutes daily. A home workout program that will help you get rid of your lower belly in a short time may include the following exercises:

Leg raises while lying on the floor (reverse crunches)

We lie down on the mat, arms along the body. Legs that are straight and not bent at the knees are raised 90 degrees from the floor and then lowered. The exercise is performed slowly, with fixation of the extreme points. The optimal number of repetitions is 15 times;

"Drawing"

Starting position - as in the previous exercise. With straight, closed legs, we draw numbers in the air, starting from zero and ending with nine. Each number should be indicated at least five times;

Crunches

Raising the upper part of the body with the lower part fixed with hands clasped behind the head. The minimum time to complete this exercise is 2-3 minutes. But if you are trained enough to do more, you are welcome!

In addition to these simple exercises, do not forget about the “bicycle”, “scissors”, various twists and banal jumping in place.

You can achieve success by doing simple physical exercises at home.

The main thing in playing sports is regularity and persistence. Try to exercise every day, at the same time (in the morning or before bed) - this way the habit of doing exercises will be developed much faster and easier.

Massage: combining business with pleasure

Massage plays an important role in getting rid of subcutaneous fat in the abdominal area. An experienced massage therapist will help solve this problem in 10-15 sessions, and will also tighten the skin so that it does not sag after losing weight. Here, of course, the issue of financial availability is important, because any massage is expensive. But, as they say, everyone decides for themselves. In any case, finding a master for the money you have is not so difficult.

The problem of folds inside the abdomen can be solved by a massage therapist or self-massage.

If you are not a fan of letting someone near your body, then perform the massage yourself. Moreover, it is quite simple. To begin the manipulations, you need to lie on your back, place a pillow under your head, and place your hands on the problem area. Using several fingers, you should pinch the fold in the lower abdomen for 3 minutes, which you decided to get rid of, after which you can pat it, and then stroke it. This procedure will only take you 5 minutes, but the effect of doing it regularly will be simply amazing!

What can interfere

There are not so many factors that can hinder you. However, the decision to eliminate, for example, cigarettes, must be decisive and irrevocable. You will also have to give up the habit of drinking Coca-Cola and other carbonated drinks. Firstly, there is a lot of sugar, and secondly, soda promotes the formation of gases inside the body. You don't need either one or the other.

Men should give up beer once and for all. The “gym during the day, beer with friends in the evening” mode will never work. Switch to a couple of glasses of wine or simply give up frequent drinking of alcohol - otherwise you will not achieve results.

Avoid regular consumption of even light alcohol, soda, cigarettes, and practice a healthy lifestyle

Say goodbye to a sedentary lifestyle! Introduce walking and cycling into your daily routine, participate in various sports competitions - in a word, replace the emotions you get from delicious food with pleasures of a different kind.

Remember, without the attitude and confidence in a positive result, it will be difficult to achieve success. Make an effort, but don't expect instant results in a week. Remember how long it took you to “grow” your folds by eating too much and refusing to workout - well, certainly not seven days. So it will not be possible to solve the problem so quickly.

PHNjcmlwdCBhc3luYyBzcmM9Ii8vcGFnZWFkMi5nb29nbGVzeW5kaWNhdGlvbi5jb20vcGFnZWFkL2pzL2Fkc2J5Z29vZ2xlLmpzIj48L3NjcmlwdD4NCjxpbnMgY2xhc3M9ImFk c2J5Z29vZ2xlIg0KICAgICBzdHlsZT0iZGlzcGxheTpibG9jazsgdGV4dC1hbGlnbjpjZ W50ZXI7Ig0KICAgICBkYXRhLWFkLWZvcm1hdD0iZmx1aWQiDQogICAgIGRhdGEtYWQtbGF 5b3V0PSJpbi1hcnRpY2xlIg0KICAgICBkYXRhLWFkLWNsaWVudD0iY2EtcHViLTY5ODA4Mj kxNjM4MTIwNDciDQogICAgIGRhdGEtYWQtc2xvdD0iMzg2Njg5OTI2MyI+PC9pbnM+DQo8c2 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 12 votes, average: 4,67 out of 5)

April 14th, 2016 © Fithealthbody 615

Most female representatives consider a voluminous lower abdomen to be a significant problem. These problems are associated with the following reasons: inappropriate attitude to lifestyle, too rapid weight loss, postpartum conditions, impaired metabolism and a certain body structure.

There is no need to rush to consult a doctor to solve the problem of a bulging belly. There are several effective ways to overcome this problem yourself, without much effort on yourself and your body. All you need to do first is focus on the positive effect and put in some effort.

A popular question even among thin women is how to lose weight in the lower abdomen? Exercise and reducing the intake of certain foods will help in this matter!

Nutritional Features

Following a prescribed diet becomes the initial step to getting your stomach in order. For a certain period, sweets, fatty and fried foods, confectionery, canned food and food products should be removed from the food consumed. instant cooking. The intake of honey and sugar should also be limited.

Meals should be fractional. And include: vegetables, fruits, lean fish, meat, grains and cereals. Nutritionists advise holding fasting days every 7 days.

You also need to comply with the condition under which fasting during such a diet is prohibited!

Also during the day it is worth consuming a large amount of water, not a liter at a time, but at least 1.5-2 for the whole day - by all means!

Types of physical activity

To reduce your lower abdomen in 7 days, you should start visiting the pool, doing water aerobics, pay attention to yoga or bodyflex (this type of exercise specifically affects the area that requires special attention). Belly dancing also helps to tidy up the tummy, raise self-esteem and gain pleasure from such exquisite body movements. A hoop (hula hoop) is good for getting rid of excess fat. These simple exercises correct the figure in the lower abdomen, but also reduce the size of your waist and sides. At the same time, if you want the result to not keep you waiting, you will have to do such exercises regularly for at least 10 minutes daily. The negative point is that the initial exercises in most cases can leave minor bruises on your body.

Experts in the fitness field say that it is impossible to remove the amount of fat only in the lower abdomen - to eliminate this problem, it is worth focusing on aerobics. Such exercises have a good effect on fat reserves throughout the body. For simple weight loss, it is enough to strengthen the muscles in the lower abdomen by choosing a couple of good exercises. The same approach is required for cardio exercises, which dry out the body well (for a good result you need to run 6-9 km, which generally equals 10-15 thousand steps).

A pretty good exercise is the straight leg raise. Starting position: lying on the floor, legs straight, arms along the body. On the count of 3, we raise our legs 90 degrees from the floor, making sure that they are not bent at the knees, and lower them after 2 seconds. Need to repeat 15 times.
A great exercise is drawing in the air. The initial position is the same as in the previous exercise. Then we lift one or two legs at once and draw numbers from 0 to 9 in the air. Each number must be practiced at least 5 times.
Particular attention should be paid to pumping up the abs to remove the lower abdomen. We fix the legs tightly so that they do not rise during the exercise, and the hands must be secured behind the head at all times. We do this exercise for at least 2-3 minutes. If possible, do it longer, do it, the main thing is to do it for at least 2-3 minutes.

Massage to get rid of the lower abdomen

To effectively and rapidly reduce the lower abdomen, you need to take special actions. A massage aimed at losing weight in the lower abdomen is quite significant. At the same time, it is quite easy to do:

Sit on your back, placing a soft object under your head, place your hands on your stomach, clasp the problem area with your thumbs and forefingers and gently pinch around your navel for at least 3 minutes.
Next, pat and stroke the problem area for at least a minute.

Such light movements will take you no more than 5 minutes, but the result will be amazing! Don’t be lazy, spend at least 5 minutes every day on your own body, and it will certainly thank you!

Abdominoplasty

In rare cases, a voluminous abdomen below can cause a decrease in skin elasticity (this usually happens when quickly getting rid of extra pounds or childbirth) - we can correct this problem plastic surgery. Abdominoplasty is often used to solve this problem. This intervention consists of separating and eliminating excess skin and splitting fat deposits using a cannula (in essence, the operation looks much more difficult - doctors strengthen and bind tissue, create a hole in the navel, etc.). At the end of the operation, a small seam remains (it is easily hidden under underwear). It lasts from two to five hours.

Learn to breathe with your stomach using your diaphragm:

Exhale through your mouth. Round your lips and extend them forward. And just push the air out of your lungs. Slowly, calmly, as much as possible.
Inhale through your nose. Close your lips tightly. Noisily, inhale full lungs. Hold your breath for 8-10 seconds.
Exhale all the air through your mouth. Helping yourself with your stomach, using your diaphragm. Exhale forcefully, making the sound: “Pa ah.”
After exhaling, try not to breathe at all, while tilting your head down. And pull the stomach as much as possible inward, make it concave. Count to eight again. Then, while relaxing, inhale with sound.

Sufficiently well mastered breathing exercises allow you to begin physical activities. When combining both, a stunning effect is guaranteed.

Here are a few of possible options which will strengthen the abs and remove excess fat deposits in the abdominal area:

Feet shoulder-width apart, knees slightly bent. Hands resting above the knees. Do breathing exercises, tighten your stomach. Place your left foot on your toes to the side, extend your arm the opposite side over your head. Weight on the right leg, right hand rest on your right bent knee. It is good to feel the muscle tension on the left. Count to eight. Change sides. Keep your back straight, do not bend your outstretched arm, and do not lift your leg off the floor. Do it 3-4 times in each direction.
Lie on your back. Do the breathing exercise again. Place your hands along your body, palms down, under your buttocks. Raise your legs straight above the floor, very low, and extend your toes. Separate and bring together like scissors, crossing each other. Perform 10 times, 3-4 approaches.
Partial lifts also provide a good load. Lie on your back. Legs are bent at the knees. Feet on the floor. Straight arms raised up. Using breathing exercises, tighten your stomach. Stretch with your arms and lift your shoulders off the floor, while lifting your upper torso as high as possible above the floor. Hold the breath. Count to eight. Slowly return to the starting position. Repeat several times, do not lower your head low. Try to feel the work of the abdominal muscles, not the neck. To work the oblique muscles, do lifts not only upward, but also to the sides. Several approaches to the left, then to the right.
A familiar exercise to everyone, called “Cat,” perfectly trains the abdominal muscles. Get on your knees, then lean on your elbows. Breathe with your diaphragm. Smoothly pull in, then inflate your stomach. It is believed that the “kitty” not only tightens muscles, but also gives an amazing healing, rejuvenating effect.

After classes, you need to drink a sufficient amount of liquid in the form of warm green tea or mineral water without gases. By the way, daily norm The amount of water you drink should be at least 1.5-2 liters.

By devoting 30 minutes to such activities every day, an excellent result is guaranteed in a week.
Only by using all the above rules and believing in yourself and your strengths, you can achieve what you want. Use them, never give up, and you will certainly achieve success!

Video on how to pump up your abs for summer

Video with exercises for the lower abdomen

Since the lower abdomen area is almost impossible to work in isolation from other areas, the problem needs to be solved in a complex manner. First you need to understand that if you just do the right exercises, the result will not be too noticeable. In order for your stomach to be perfectly flat, you need to remove fat from this area. They can help you with this very well different kinds Cardio exercises such as running, swimming, water aerobics. Thanks to cardio exercise, the subcutaneous fat layer will decrease and the muscles will be more clearly visible.

And to strengthen or pump up your flat abdominal muscles, you need to regularly do the following exercises:

Lie on your back, place your arms along your body, placing your hands under your buttocks. Bend your knees slightly. As you exhale, pull your knees to your forehead, lifting your pelvis off the floor. As you inhale, return to the starting position. Repeat 10 times for 3 sets.
From the same starting position, lift your legs perpendicular to the floor. With an inhalation, lift your legs up, lifting your pelvis off the floor, as if you were trying to reach the ceiling with your feet. Do the exercise 20 times for 3 approaches.
Lying on the floor, place your arms at your sides perpendicular to your torso. Bend your knees and alternately lower both legs to the right and left sides. For each side, repeat the exercise 30 times.
Lying on the floor, raise your legs bent at the knees and cross your ankles, spread your knees to the sides. Place your hands behind your head and, as you exhale, lift your shoulder blades off the floor, trying to reach your chin to your chest. This exercise is a more complicated version of the abdominal exercise. Repeat it 20 times for 3 sets.
And finally, lying on your back, place your hands under your buttocks as in the first exercise. Raise your legs 45 degrees relative to the floor, bring them together and write the alphabet in the air with your toes.

When working to strengthen muscles and burn fat, for better results you need to be careful about your diet. Keep the amount of animal fat in your diet to a minimum, but leave fatty red fish in it - it contains many vital substances. Often a protruding belly is the result of bloating. Eat more coarse fiber with vegetables and fruits, try not to use a blender, but chew all hard foods yourself, and ensure regular bowel cleansing.

Self-massage will not be amiss. Grasp the skin below the navel with your thumb and forefinger and begin to pinch vigorously, moving in a clockwise circle. Perform a massage daily, for 10-15 minutes.

Use an old, but proven way to get not only a flat stomach, but also a wasp waist - twist the hula hoop. However, to achieve visible results, you need to remember that the hoop itself must be heavy enough so that its weight is noticeable and can break down fat deposits, and exercises with it must be regular, ideally daily, for 30-40 minutes. You should not take long breaks during exercises with a hula hoop, otherwise the effect of exercising with it may disappear.

At every opportunity, pull your stomach in - this is also an excellent workout for your abdominal muscles. Make it a rule to monitor your posture, walk with a straight back and shoulders back. This way you will immediately visually lose a few centimeters in your waist.