How to quickly remove the lower abdomen in women. Exercise, wraps, diet

Many women are upset by the unsightly reserves of fat in the lower abdomen, which makes them want to quickly remove it in any way.

What methods help girls lose weight in the stomach

Usually, many girls take a low-calorie diet as the basis for losing weight, torturing themselves with hunger. And at the same time they include increased physical activity in the gym in their individual program. In this case, this approach is completely unjustified, since it has no scientific basis.

Indeed, with a decrease in habitual nutrition and an increase in energy consumption, the body "falls" into extreme conditions and begins by any means to create reserves in order to survive the hunger period. The real reason is the genetic tendency of women to this type of obesity, such as gynoid.

All other factors only provoke its active manifestation, these are:

• hypodynamia;

• excessively high-calorie (or just wrong) nutrition;
• smoking;
• intestinal dysfunction;
• systematic use of alcohol (or low alcohol drinks, which is even worse);
• ecological situation;
• frequent stress.

Removing the lower abdomen will not work quickly without an integrated approach to the problem. Having identified the true reasons for the appearance of unwanted body fat, you can determine the program for further action. It should provide for a whole range of measures, the rules for the implementation of which should be considered separately.

In order of priority, they can be arranged as follows:

1. Bringing bowel functions back to normal (if there are problems, consult a gastroenterologist).
   
2. Immediate rejection of bad habits.
3. Calculation of the energy value of the diet and its observance.
4. The transition to a set of exercises for weight loss and body shaping.
5. Selection of acceptable auxiliary treatments (massage, body wraps, water treatments).

The best exercises and techniques for doing them at home

When starting training to eliminate the abdomen, you must learn that local weight loss, as well as special exercises for it, does not exist.

The main principle of building physical activity is:

• variety and alternation of loads;
• even distribution of the load between muscle groups;
• high (but not prohibitive) load.

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Twisting

Crunches are one of the most popular fitness exercises. In principle, they are closer to static exercises and are recommended as auxiliary ones for the development of strength. It does not have any special qualities for burning fat.

Fitball

They are quickly trying to remove the lower abdomen with the help of a Swiss invention that became famous in the last third of the last century. Fitball with good physical fitness is simply indispensable for maintaining muscle tone, improving coordination and orientation in space.

In the case of combating the phenomena of cellulite, it can be used as an aid in complex exercises.

The following exercises will be useful for the abdominal muscles on a fitball:

• side bar;

• vertical scissors;
• horizontal scissors;
• oblique twisting;
• twisting.

Swing the press

All exercises for pumping the press are strength and you must adhere to strict dosage of loads. It is these exercises that allow you to quickly form a press in the lower abdomen and remove fat layers, but an overdose of the load is unacceptable.

Characteristics of the main exercises for pumping the press:

Plank

Plank exercise is considered one of the most effective for strengthening the abdominal muscles. There are many variations of its implementation. However, in terms of static load, it is more effective for the rectus abdominis muscles.

In the case of the need to load the lower abdomen, it is necessary to work mostly with the transverse and oblique muscles, as well as the superficial inguinal ring and inguinal ligaments.

Therefore, the exercise should be made more difficult. First you need to master the classic plank on your hands. To do this, lie on your stomach, put your hands on your palms in front of your chest and push up. Fix the body and legs in a straight position for the maximum possible time.

In 2-4 approaches from the plank position, perform push-ups with a simultaneous swing of the leg up. With each push-up, a change of leg is made. The legs are not bent during execution, the toe is pulled. Set 10-15 reps.

Twisting the hoop

Many girls like to twist hula-hoop, believing that it is this exercise that makes the waist slim and makes it possible to lose weight. In reality, with the help of the exercise, you can burn no more than 50 Kcal per hour. Short impulse loads, not reaching peak ones, have a greater effect on muscle fiber endurance training.

Therefore, rotation of the hoop cannot be recommended as a basic exercise. When performing it, the above muscle group of the lower abdomen is practically not involved. Exercise can be recommended as an aid to general development and to adjust the uniform load on the muscles.

You need to be careful with weighted hoops with ball-shaped nozzles. With an increase in the speed of rotation, the effect of centrifugal force increases and the effect of the protrusions of the hoop on the body significantly exceeds the force of shock massage techniques permissible for the abdominal region.

Walking and running

It is impossible to remove the lower abdomen quickly without cardio training. They form the basis of weight loss complexes.

The results of aerobic training are:

• increased endurance;
• reducing the symptoms of cellulite;
• increasing resistance to various diseases;
• optimization of body proportions;
• increased lumen in blood vessels and their tone;
• weight reduction;
• stabilization of blood pressure;
• an increase in the volume of the heart and lungs.

Walking

The most gentle and low-cost, both in monetary terms and in terms of power, the way to lose weight is walking. Hiking does not require any additional conditions other than time and is easy to dose.

The main recommendations for organizing walking for weight loss are:

• The choice of the route for walking should provide for the presence of elevation differences.
• Movement at a speed of 5-6 km / h with a heart rate of at least 120 beats / min.
• Control of the correct positioning of the leg during movement (smooth roll from heel to toe using the entire foot).
• Systematic change in the pace of movement.
• Climb uphill at a high pace, descend slowly.

Run

Running is the only type of natural physical activity with the maximum beneficial effect for all types of weight loss and strengthening of the body.

To quickly achieve your goals, you must adhere to certain rules for conducting training:

• use comfortable and lightweight sneakers;
• when moving, do not allow "spanking" with your feet (landing is on the heel, roll over the entire foot area, push by the front third);
• after a 10-minute light run, a warm-up is carried out (a set of morning physical exercises);
• carry out the main part of the workout at an average pace (the upper limit is determined by the “wadded” state of the legs, at which the pace should be slightly reduced to a comfortable state);
• during training, make maximum acceleration three times (the longest - at the end of the distance);
• always complete the workout with a complex of breathing exercises.

Training program for girls for a week

For planning physical training classes, a conditional time period "typical week" is used.

The program for a week provides for those complexes of exercises or workouts that are recommended for the problem of cellulite in the lower abdomen. With a weekly program, it is easy to adjust it to your menstrual cycle: on critical days, you should not engage in physical activity.

The weekly program should include the following workouts:

To remove the lower abdomen quickly is a feasible desire, but the period is usually at least 3 months. This period is determined by the timing of the use of exercise complexes, and the duration of therapeutic diets. The correct choice of nutritional regimen is of fundamental importance.

List of effective diets and their rules

In the ranking of diets in terms of effectiveness, the leading places are occupied by:

The most appropriate diet for painless weight loss is the one developed by the Russian Academy of Medical Sciences. Its duration is 3 months. Its calorie content is determined based on the body mass index. Its absolute value shows how many percent you need to reduce the calorie content of the daily diet of those who are losing weight.

As a rule, its indicators are in the range of 1600 - 1900 Kcal. With the optimal composition of the diet products, this is an acceptable and not difficult to tolerate option. It also takes into account the psychological factor: single violations are allowed so that a person does not feel discomfort from hunger.

For instance:

1. In the first week, a reduced carbohydrate content in food is recommended, with the exclusion of foods with a glycemic index above 50 units.
2. From the second week, you can switch to the low-fat option. It is advisable not to include foods with a glycemic index above 50 units in the diet.
3. In the following weeks of the diet, the diet is designed as a low protein diet. In combination with moderate physical activity, this fasting option gives good results while being in the zone of relative nutritional comfort.

The only condition that should not be violated during the diet is the prohibition of working with weights for the lower body. Weight loss and fat destruction must take place under the natural conditions of the body.

Slimming belly wraps

Slimming wraps are recommended to be used as an aid to physiotherapy in various complexes.

The procedure itself is not difficult, but you should remember a number of points that are undesirable to use:

• the use of non-certified cosmetics;
• the use of polyethylene and food films that disrupt the natural ventilation of the body;
• include aggressive products in the masks.

Home Recipes for Wraps

For wraps in traditional medicine, a wide range of natural products are used.

The simplest and most affordable:

• Steamed birch leaf has a beneficial effect on the condition of the skin, subcutaneous fat and joints.
• Honey also has a good healing effect. But it must be borne in mind that honey is a rather strong allergen and the procedure must be treated with extreme caution. In addition, the presence of a wax fraction is inevitable in natural honey. The wax partially stops the patency of the pores. Therefore, it is better to carry out the procedure in a bath with subsequent washing.

• Using clay... The healing properties of ordinary red or blue are in no way inferior to foreign counterparts.

Cosmetic wraps: overview, prices

Modern cosmetology to combat cellulite offers a huge number of products designed for a wide variety of wallets:

Lower abdomen slimming massage

Massage has always been considered one of the best healing procedures. Abdominal massage is no exception.

It provides:

• Promotes weight loss and fat processing.
• Improves venous blood flow and lymph drainage in the small pelvis.
• Normalizes blood supply to the pelvic organs.
• Eliminates the phenomenon of edema in the lower abdomen and pubic region.
• Evens out the layer of subcutaneous fatty tissue.
• Accelerates the elimination of toxins from the body.
• Strengthens blood circulation in the massaged area.
• Improves skin condition and firmness.

Manual massage: rules of execution, technique

Abdominal massage has its own characteristics.

The following zones are processed sequentially:

• back;
• neck;
• pelvis;
• hips;
• shins;
• belly.

For the patient's comfort, each technique is interspersed with stroking.

Vacuum massage: rules, instructions

Before carrying out the procedure, warm up the working area using classical massage techniques. After that, smear the belly with massage oil, set 5-7 cans and move them along the lymph flow and clockwise along the colon. The procedure takes no more than 10 minutes. At the end, treat the area using classical manual massage techniques.

Water procedures

In case of manifestations of cellulite, it is possible and necessary to carry out all water procedures that are available (only foam and other warm baths are not recommended).

It:

• hydromassage;
• Charcot's shower;
• oxygen baths;
• swimming;
• Russian sauna;
• hamam.

There are many treatments available to combat cellulite. To do this quickly, and remove fat folds in the lower abdomen, you need to use them correctly.

Article design: Anna Vinnitskaya

Video about exercises for a flat stomach

How to quickly remove the lower abdomen: