In training, the most difficult thing is to get rid of the hanging abdomen. This problem is encountered not only by women, but also by men, because sometimes neither diligent and regular exercises, nor proper nutrition help to get rid of fat, which literally encircles the abdominal cavity and sides. In this article, we will tell you how to remove fat from the lower abdomen using effective exercises. After several weeks of regular classes, you will notice the first positive results. Let's find out how to quickly remove fat from the lower abdomen.
Sad but true
When your body is subjected to extreme conditions (diet, exercise), the body begins to make important decisions. Its main task is to find a source of energy - carbohydrates that do not come with food. Then the body begins to spend reserves to prevent depletion. But the main feature is that a person cannot know where the body wants to use the accumulated fat from - from the hips, buttocks, abdomen or arms.
Many people wonder, especially women: "Remove fat from the lower abdomen - is this possible?" That's because the fair sex is hormone-prone to storing fat in the thighs and lower abdomen. To get rid of this problem, just playing sports is not enough, you still need to control calorie intake. Fat in the lower abdomen is also called stubborn, because it is from this area that unpleasant deposits leave last. So, we will get acquainted with the most popular and effective ways that will tell you how to remove fat from the lower abdomen.
Position
Go to the mirror, take a comfortable everyday pose, relax. Now look at how your stomach and lower back look from the side. Flabbiness and sagging sometimes occur in those people whose pelvis is tilted too far forward and down, causing the lower back to bend, pushing the stomach forward. Thus, the abdominal cavity looks much larger than it actually is.
Even if you are a very thin person, and subcutaneous fat is practically absent, the stomach will still protrude if the pelvis is tilted forward. To fix this, you need to contact the orthopedist and chiropractor in the first place. But at home, it is real to get rid of this problem. This will help you with exercises that tell you how to remove fat from the lower abdomen by aligning the spinal column.
Take a position on a flat floor or gymnastic rug: lie down flat, put a roller (at the navel level) under the lower back, extend your arms behind your head so that your little fingers barely touch each other. In this case, the feet should lie a little "club-footed", that is, the heels apart, and the thumbs touch each other. In this position, you need to lie 30 minutes a day.
Abdominal muscle training
So how to remove fat from the lower abdomen? You need to understand that the appearance of the subcutaneous layer may be associated with underdeveloped muscles of the abdominal cavity. Your transverse abdominal muscles that wrap your body, tighten your waist, make you look thinner and sportier. The abdominal muscles work like a tightening corset. Standard exercises, such as squats, are not aimed at developing and strengthening the lower abdominal fibers. Therefore, we have put together the most popular exercises to remove fat from the lower abdomen.
Upward movement
Put on a comfortable leotard, lay a towel or yoga mat so that the exercise does not bring discomfort. Remember that all movements must be done as carefully as possible, smoothly, not forgetting to follow the breath:
- Lie on your back.
- Stretch your arms behind your head until the body begins to push away from the surface. It is very important that the torso is in contact with the rug, otherwise the exercise will be meaningless.
- Inhale, slowly raise your hands to the ceiling. Exhale halfway, and then continue to bend the body until the tips of the fingers reach the toes.
- Inhale, repeat the movement, but only in the opposite direction. Do not forget to exhale halfway to smoothly return to its original position. Duplicate this exercise 10-15 times. If it is difficult, then repeat 2-3 times, taking small breaks.
Downloading abdominal muscles
This exercise will help remove fat from the lower abdomen for a girl and a man. The first time you can’t do a full-fledged workout, your muscles will “burn”, your back will get tired, and your legs will lazily rise and fall. But if you overcome yourself, then in a few weeks you will see how the tummy becomes more flat and embossed:
- Take a supine position.
- Stretch your legs and arms along the body, palms need to rest on the floor.
- Inhale and lift both legs straight up to the ceiling until they form a right angle with your torso. Exhale in this position, and then breathe in again and draw in your stomach.
- Exhale and slowly lower your legs, but do not touch the ground. The distance between the feet and the floor should be 10-15 centimeters. At the same time, you can’t take your head and back off the ground.
- Breathe in and raise your legs 90 degrees again, and then repeat this exercise a few more times.
Scissors
Perhaps this is the most popular exercise that helps remove fat from the lower abdomen and sides. It is practiced in schools and universities, and even in fitness centers. So how to get fat from the lower abdomen?
- First, lie down on your back, slightly raising your head and shoulders from the floor. Hands must be placed behind the head to support the neck.
- Secondly, stretch both legs (and even your toes) forward.
- Thirdly, lift your right leg from the floor so that it is perpendicular to the upper body (keep your raised leg as straight as possible).
- Fourth, lift your left leg just a few centimeters off the ground.
- Fifth, do the exercise quickly and swiftly. It is necessary to sharply lower the right leg so that it literally soars 10 centimeters from the ground. Simultaneously with this movement, you need to raise the left leg to the ceiling by 90 degrees.
- Sixth, alternate leg movements without a pause. The total repetition for each limb (up and down) is at least 6-8.
Double circles
Another difficult exercise that tells you how to remove fat from the lower abdomen of a man and a woman. It is extremely difficult to perform it without any preliminary physical preparation, but it will help to remove deposits in the lower abdominal cavity, strengthen the abdominal muscles:
- Lie on your back, legs stretch forward, put your hands with your palms down along the body for support. Your back should be flat.
- Lift both legs 90 degrees so that the feet "look" at the ceiling.
- Do not lower the limbs, keep them closed together. In this position, draw with your feet an imaginary circle, where one figure is one repetition. Start doing this exercise clockwise.
- First draw a small circle so that the muscles are accustomed to the load. But then, after several days of training, you can begin to visually depict the figure, starting from the right thigh and stretching the diameter of the circle to the left.
Tip: If you cannot keep your legs straight, you first need to improve the flexibility of your hamstrings before doing this exercise. To do this, do a daily stretch, and it is better to give preference to yoga.
Left and right, left and right
Quite a difficult exercise, as it requires strong and trained back muscles. Therefore, initially, to avoid back pain or injury, keep your back straight, and each movement should be done slowly and smoothly. Control all your rotations and do not lean back too much, especially without prior preparation:
- Sit flat on the floor, bend your knees.
- Tilt your body back about 45 degrees. You should feel your stomach tense. Make sure your back is flat, and if necessary, straighten your spine with your arms extended straight in front of you. At the same time, balance on your tailbone, taking your feet off the ground a few centimeters. This will give the best effect from classes.
- Slowly rotate your body as far as you can. A turn from one side to the other is one repetition.
- Lean back to make this exercise more difficult. You can also extend your legs further to keep your whole body balanced.
Other exercises
An equally effective tool for getting rid of fat from the lower abdomen is the bar. This exercise is ideal for strengthening the muscles of the whole body, and also makes you sturdy and strong. Initially, you will not succeed in a perfect bar, some do not stand even 10 seconds, although you need to stand in this position for at least 10-15 minutes.
Plank - a universal tool for weight loss. To do this, you need to take a lying position, rest your socks on the floor, bend your arms at your elbows and make another fulcrum. Your body should form a perfect line from head to toe, while all the muscles, especially the abdominal strip, are tense. Please note that you can not arch the lower back - watch the position of the abdomen.
To get rid of adipose tissue, you need to work on your body every day, devoting at least 10-15 minutes to exercise. Even in a busy schedule, you can find less than a quarter of an hour to pay attention to your body. These exercises can be done in the morning, and in the evening, and even on weekends. It all depends on your desire and desire to get a perfect body.