Modern standards of beauty dictate their own rules, and now a slim, fit, and ideally athletic body is in fashion. Along with this, the movement of body-positive develops and encourages people to accept themselves for who they are. In fact, they began to use bodypositive as an excuse for their unwillingness to work on themselves and devote time to sports, although even medicine confirms that regular physical training helps strengthen immunity.
Many of those who work on themselves, especially concerned about the question of how to burn fat in the lower abdomen.
Differences in the structure of the female and male body
First of all, we note that getting rid of fat in the lower abdomen for a woman will be somewhat more difficult than for a man. This is due to the natural features of the anatomical structure.
The female body has a certain genetic program, which allows ensuring the safety of a bearing child in case of pregnancy. Therefore, girls have fat deposits in the lower abdomen much more often than men. It also forces you to devote more time and effort to achieve a flat tightened press.
In the body of a man there is a male hormone - testosterone. Among other things, it helps in gaining muscle mass and developing strong, strong muscles. That is why women bodybuilders who want to have a sculpted body with close to male forms are forced to drink vitamins with male hormones. It is important to understand that this is a risk for the body, because hormones affect not only muscle mass, but also the body as a whole: it is not known whether they will fit, and if they do, they may well provoke the appearance of hairline where it was not previously, a decrease chest, decreased voice timbre and so on.
In women, belly fat primarily accumulates in the subcutaneous region, and in men it gathers around the internal organs, causing rearrangements in the body, because being overweight is more dangerous for them than for women.
Nevertheless, it is not recommended that women and girls use the phrase: "So nature decided" to justify their laziness. You can always get rid of excess weight, you only need time, effort and patience.
Causes of fat in the lower abdomen
It is already clear that many scold their fat in the lower abdomen. The reasons for its appearance are mainly as follows:
- Genetic predisposition.
- Stressful situations.
- Hormonal problems.
- Improper nutrition.
- A sedentary or simply sedentary lifestyle.
- Menopause - only in women.
Proper nutrition, diet
Burning fat in the lower abdomen requires an integrated approach. Losing weight in only one area of the body is almost unrealistic.
The basic and simplest rule of losing weight is: spend more calories than you consume. If you already have a fairly mobile lifestyle, proper nutrition will only accelerate and consolidate the desired result.
First of all, in pursuit of the desired ideal stomach, do not forget about the needs of the body. He is unlikely to say thank you if you are lethargic, nervous, tired, or start to faint due to a lack of nutrients.
Consult with a trainer and nutritionist, ask to help you choose a diet.
Usually fast carbohydrates are excluded from the diet - sweets, sugar, milk chocolate, flour products (especially yeast), since they quickly break down in the body and cause a feeling of hunger after a fairly short time. Greasy and fried foods are also taboo. It is recommended to consume more vegetables and fruits, and if you really want something sweet - honey and natural dark chocolate in a small amount can be a good substitute.
Since you can’t quickly get rid of fat in the lower abdomen, you can try to speed up this process, but within reasonable limits. Be sure to consult your doctor and trainer before starting workouts, and even more so before using any other methods of fat burning.
Fitness as an assistant on the way to a flat stomach
To achieve a beautiful flat stomach, you need to pump the lower press. We remove fat in the lower abdomen in this way, not only with proper nutrition, but also through competent training.
If you have the opportunity to attend group fitness training, this is, of course, a plus. The trainer fully controls the training process, monitors the technique of exercises, can help with an increase in the load, and in case of injury or stretching provides first aid.
If it is not possible to engage in a group, this is not an obstacle to a beautiful figure. Most exercises can be done at home, and additional equipment like dumbbells, fitballs and weighting materials is not necessary.
Be sure to warm up before training. Remember physical education lessons or find the corresponding video on the Internet.
Then start working on the press.
A set of fitness exercises for working out the abdominal muscles
- Familiar to many twisting. Keep your hands behind your head, slightly raise the upper part of the body and make small lifts. The body cannot be relaxed until the end of the approach.
- Full body lift. Lock your legs or try not to tear them off the floor, get your hands behind your head. Raise the housing all the way to a sitting position. When sitting down on the floor, do not relax, keep the body energized. Repeat several times.
- Pumping the lower press is aimed at burning fat in the lower abdomen. Press your back to the floor, lift your legs so that they form a right angle, with your hands rest on the floor under the buttocks. Raise your legs with the pelvis up. Lowering your legs, keep your muscles tense. Repeat several times.
Exercise in the gym
In fact, the question of how to get rid of fat in the lower abdomen can be approached equally from the point of view of training without equipment, and from the position of training on simulators. You can use special simulators in order to achieve the goal faster.
The gym will better tell you how to remove fat in the lower abdomen of a man, since it is the stronger sex that prefers classes with "iron".
The most popular exercises in the hall that promote the development of abdominal muscles:
- Hyperextension. Equal bench or bench at an angle, which is equipped with rollers for fixing the legs. With it, you can pump over the muscles of the buttocks, back and abs, depending on how you perform the exercises.
- "Roman chair". A kind of hyperextension, is an even bench. Most often used to work out the muscles of the press. Standard twisting or lifting of the body, as well as lifting with turns. The legs are fixed.
- Barbell. Some types of exercises with it are aimed at working out the arms, the muscular corset of the back and working out the muscles of the press.
- Horizontal bar. By fixing the upper part of the body, you can work on the muscles of the lower press.
The above can be combined with standard twisting and lifting the body on the floor.
Workout Fat Burning Tips
- Warm up before training is required. It helps to warm up the muscles, so the risk of injury is reduced.
- Do each exercise in several approaches. It is better to do three sets of ten repetitions than thirty repetitions at a time.
- Stretch your muscles after each approach, if you want to avoid krepotury after exercise.
- Exhale at maximum muscle tension and inhale when the muscles are most relaxed.
- Combine exercises for the upper and lower abs, so you form a good muscle corset.
- This rule applies when using additional weight (weights, dumbbells, barbells, trainers with amplifiers) during the pumping of any muscle groups. If you want to increase muscle strength, then leave a fixed number of repetitions and approaches, but increase weight. If your task is to increase muscle volume, then leave the weight unchanged, but increase the number of approaches.
- Do not forget that it’s not enough just to pump up the press: the muscles on your stomach can already be embossed, but invisible under the fat layer. To manifest them, you need to remove the fat layer by drying the body - a process that reduces the percentage of fat cells in the body. This is done through diet and certain exercises. It is also recommended that you strain your abdominal muscles moderately as often as possible, as fat cells are gradually removed due to muscle work.
Fat Burning Wraps
The following method can tell you how to remove fat in the lower abdomen of a girl. It, of course, is effective for men, but practice has shown that the weaker sex likes him more.
Wrap - a cosmetic procedure, available in the beauty salon and at home. It has a warming effect, and therefore fat is burned. Regular repetition of this procedure, especially in combination with diet and exercise, speeds up the effect.
In the case of the salon, everything is clear: the specialists will do everything themselves.
To wrap at home, you will need cling film and 10-30 minutes. Also, it will not be amiss to use any substance that accelerates the process. It can be ready-made cosmetic creams and clays, designed specifically for body wrap with the goal of burning fat. Be sure to consult your doctor before use and make sure that you are not allergic, otherwise wrapping will not give the best effect.
Slimming massage
As in the case of training, you can entrust the massage to professionals (then it will be more effective), or you can do it yourself.
For example, after a warm shower, when the muscles are sufficiently warmed up, stretch your abdomen with your hands. If you do this regularly, the result will not be long in coming.
You can use various special vibratory massagers.
There are also massage brushes and washcloths suitable for use in the shower or bath.
Bathhouse as an assistant in losing weight
Since getting rid of fat in the lower abdomen is much more difficult than losing weight in general, you need to resort to special exercises for the press. However, losing weight only in the abdomen can be difficult.
The bath helps to remove excess moisture from the body, and, accordingly, lose weight. In addition, it is very healthy.
Summary
The question of how to get rid of fat in the lower abdomen should be approached responsibly and systematically. You should not expect quick results, because even the extra weight you have appeared in more than one day.