How to remove the lower abdomen at home?

How to remove the lower abdomen quickly and efficiently? What exercises can burn fat on the stomach below? Is it possible to remove the lower abdomen in a short time? Both women and men are interested in these issues. It is not surprising, because this part of the body is the most problematic on the entire stomach. It is here that the largest amount of fat accumulates, which is very difficult to get rid of (this is due to the fact that the upper press muscles are involved in our life much more often than the lower ones). If you are interested in how to remove the lower abdomen, then you are very lucky! Especially for you and people like you, this publication was created in which this topic is discussed in detail.

Causes

Before you learn about how to quickly remove the lower abdomen, you need to understand the main reasons for its appearance:

1. Evolutionary heritage. This applies to women, as nature created them with inaccessible fatty deposits on the abdomen, hips and buttocks. The fact is that many thousands of years ago this fat was necessary for the safe bearing of a child during hunger. But times have changed, progress has stepped forward, people have become better off, and old biological mechanisms still remain.
2. Passive lifestyle. This applies to both men and women of the opposite sex. As a rule, people who work in the office every day cannot boast of a high level of physical fitness. Due to the lack of elementary physical exertion (this is not even about training in the gym, but about the usual morning exercises) and a sedentary lifestyle, they also form an excess fat in the abdomen.
3. Improper nutrition. This reason is directly related to the previous one. Often, people who work in sedentary jobs do not really monitor their diet. At lunchtime, as a rule, they do not eat any healthy porridge or eggs, but ordinary fast food or convenience foods. Improper nutrition is a problem not only of office workers, but, unfortunately, of many people around us.

How to remove the lower abdomen at home?

In order to get rid of fat in the problem area, you must, firstly, change your diet and, secondly, add more physical activity to your life. Remember that training and proper nutrition in this situation should go hand in hand. Many inexperienced people mistakenly believe that by doing dozens of abdominal exercises, they can reduce the amount of fat on the stomach. In fact, no matter how hard you exercise your abdominal muscles, this will not have any effect if your diet consists of rolls, cakes and sweets. In order to draw up a correct and, most importantly, safe food system, it is recommended to consult a specialist in this field. Remember that each organism has its own biological characteristics, and that which will benefit one person can seriously harm another.

Cardio

Another good way to get rid of fat is through intensive cardio workouts. These include different types of aerobic exercise (running, jumping rope, etc.). Do not forget that this kind of training should also be approached carefully, because an unprepared body can do harm, and not benefit. First of all, this applies to overweight people whose weight is significantly higher than the norm, and those who have heart problems.

We figured out the theory, now let's find out how to effectively remove the lower abdomen through training. We present to your attention several exercises that, together with a well-constructed diet, will help you get rid of hated fat and make your stomach more beautiful and embossed.

Twisting

This is the basis of all the basics and a true classic of fitness, which even those who are very far from sports and a healthy lifestyle know about.

Technique of execution:

1. Sit on a horizontal surface (it’s best to do this on a normal floor), bend your knees and, preferably, fix them (for example, ask a friend to hold your feet during the exercise).
2. As you inhale, tear your torso off the floor in the manner shown in the image below.
3. Pause for 1-2 seconds at the top point, then lower to the original position.
4. Repeat the movement a specified number of times.

In more detail, the technique of performing classical twists is described in the video below.

Reverse twisting

When it comes to how to remove the lower abdomen, many recall this particular exercise. It is performed as follows:

1. Sit on the floor, put your hands along the body, and bend your knees at an angle of 90 degrees.
2. As you exhale, tighten your muscles, raise your knees and point them toward your chest.
3. As you inhale, slowly lower them into the PI (lower them, not drop them!).

Scissors

1. Lie on the floor, slightly raise your shoulders and head. Hands should be along the body, and legs should be extended.
2. In this position, lift the right leg so that it is perpendicular to the body. The other leg should be a few centimeters above the floor at this time.
3. Without pauses, swap your legs.
4. Do 6-8 repetitions of this movement on each leg without stopping.

Straight leg lift

Lie on a horizontal surface, straighten your legs, put your hands along the body or under the buttocks.

As you exhale, raise your legs so that they are at a right angle at the top.

Taking a breath, slowly lower your legs to their original position, but do not lower them to the end.

Twisted legs

This is a more advanced version of classic twists:

1. Sit on the floor, bend your knees and lift them up.
2. As you exhale, lift the body as shown in the video below.
3. On inspiration, return to IP.

These exercises can be performed both at home and in the gym. If you feel that some exercise causes you discomfort, then it is better for you to refuse to perform it.

Recommendations

We have already figured out how to quickly remove the lower abdomen at home. Now you should give you some important tips, thanks to which you can significantly speed up the process of fat burning and make your workouts more effective and efficient.

1. Sleep well. Unfortunately, in our time, many people do not pay due attention to the quality of their sleep. Sleeping for 5-6 hours a day with a frantic pace of life has long been the norm for most ordinary people. In order to feel good and not to accumulate fat in the abdomen, you need to sleep about 7-8 hours. This is the norm at which your body will be full of strength and energy. If you sleep less than this norm, then significantly slow down the process of getting rid of fat. The fact is that lack of sleep leads to the production of the hormone ghrelin, which causes hunger. In addition, in a sleepy person, the level of cortisol increases significantly, which also contributes to an increase in the amount of fat.
2. Limit your drinking. If you enjoy relaxing on weekends and skipping a few bottles of beer with your friends, the following information may upset you. Drinking alcohol adds calories and overloads the liver, which ultimately leads to its inability to eliminate toxins.
3. Warm up well before training. If you conduct full-fledged training sessions at home or in the gym, then never forget to warm up well at the beginning of the lesson. This will significantly reduce the risk of injury and prepare your muscles for work. Warm up well should not only before training the abdominal muscles, but also before any workouts in general.
4. Follow the technique. In order for the above exercises to have the maximum effect on you, try to do them correctly. During their execution, you should also focus on the muscle being trained and feel tension in this area. If after several approaches you will feel a slight burning sensation in the area of ​​the abdominal muscles, then this indicates that they received a good load.
5. Do not forget about security. If you have a very large amount of body fat, then you are strongly advised to consult specialists in the field of fitness and proper nutrition. They will be able to paint an effective training program for you and create a competent diet. If your body is in a very poor condition, then before starting a full-fledged training, go through a doctor’s examination to give you permission to exercise.

Now you know how to remove the lower abdomen. We hope that the information presented in our article helped you. We wish you success in your fight against excess fat!