Exercises for the lower abdomen in women. How to do it, efficiency, techniques for the press

The deposited fat in the lower abdomen looks unpleasant, does not allow you to wear beautiful things, and reduces self-esteem. Exercises to get rid of ugly folds will help solve the problem, fitness and nutritionists offer many options for solving the problem.

What methods help

As weight loss basics many women choose rigid diets with a minimum amount of calories. Torment by hunger with excessive physical exertion (training in the gym) has a temporary effect.

An organism placed in extreme conditions initially loses some weight, then turns on the energy saving system, trying to create reserves for the time of forced hunger. The result of short-term or long-term self-torture is temporary weight loss and almost instantaneous reverse weight gain.

One of the important reasons for the appearance of excess body weight is considered a hereditary predisposition to obesity.

Other sources of high weight are related:

• with physical inactivity - insufficient or absent physical and motor activity;
• improperly selected diet - the predominance of light carbohydrates and a large amount of fat in the menu;
• the use of alcoholic and low-alcoholic, tobacco products;
• ecological situation;
• frequent stress;
• problems with the work of the intestinal department.

Exercises for the lower abdomen will not give the desired result without an integrated approach. After determining the source of rapid weight gain, you need to choose a program for further actions.

It includes various activities:

• consultation with a gastroenterologist - in case of digestive disorders, to normalize the functionality of the gastrointestinal tract;
• quitting smoking, drinking alcohol;
• selection of a suitable diet with the calculation of the energy value of meals;
• search for auxiliary therapies: massage sessions, water procedures, sports training.

Best exercises and techniques

To get rid of ugly deposits in the lower abdomen, you need to understand that there are no specific exercises for losing weight in one area of ​​the body.

Physical activity is selected according to the principle:

• variety and alternation;
• even distribution of loads for all muscle groups;
• high level - without undue effort, as far as the body's capabilities.

Twisting

The technique is one of the popular varieties used in fitness. It is used as an auxiliary direction to increase strength indicators, is on the same level with statistical exercises. Does not allow fast burning of body fat.

There are several types of curls:

1. Side - repeat 15-20 p. Performed on the back, with legs bent at the knees. The exercise begins with tilting the lower extremities - the knee should touch the mat, while exhaling, the body turns in the opposite direction, with the shoulders off by 1-3 cm. Then the technique is performed in the opposite direction.
2. Inverse - from 25 to 30 repetitions.In a horizontal position, the thighs are perpendicular to the floor, the lower legs are parallel. At the exit, the limbs are pulled up to the chest, then there is a return to the opposite position.
3. With a turn - 15-20 rubles are performed. Exercise helps you learn to control your own body. It is performed in a horizontal position, with arms crossed at the back of the head. The shoulders rise above the floor surface, turn alternately in one and the second direction. Additionally, you can carry out "cycling" leg movements.

Additionally, twisting with a vertical leg lift is carried out.

Fitball

Exercises for the lower abdomen can be performed with a Swiss invention that has gained popularity since the last third of the last century. Fitball is one of the popular gymnastic apparatus among women, with good physical fitness, it helps to maintain muscle tone, improve coordination and orientation in space.

To get rid of folds in the lower abdomen, it is used as an additional tool.

Strengthening muscle tissue is carried out when performing:

• side bar;
• vertical or horizontal scissors;
• ordinary and oblique twists.

Swing the press

Exercises to improve the abdominal muscles are strength exercises and require precise dosing of loads. Exercise allows you to quickly build abs and remove accumulated fat. Fitness coaches warn that unnecessary stress on this part of the body is unacceptable. For proper pumping of the abdominal muscles, it is necessary to adhere to the norms of repetitions, not exceeding their reasonable amount.

Basic exercises include:

1. Leg rotation - in the horizontal position of one of the limbs, a circle is slowly described, it should be straight, not bent at the knee. Then the second leg is repeated - rotational movements require alternating changes of limbs. Repeat 10-15 p.
2. Circular movements with 2 feet - completely repeat the previous technique, only with both limbs at the same time. Hands are along the body, palms are facing down. The exercise is repeated 10-15 rubles.
3. Burpee - designed for military personnel and persons who, on duty, must have good physical training. From the rack, a transition is made to a squat (leaning with your hands on the floor), later they jump into the bar, push up and again jump into a squat (4/15 r).
4. Sit-up (swing the press) - performed on a bench or floor, with legs fixed (4 / 10-15 r).

Plank

Exercise is one of the most effective helpers in strengthening muscle tissue. There are many options for its implementation. Statistical load has a greater effect on the rectus muscles.

To improve performance in the lower abdomen, you need to work harder:

• transverse and oblique muscles;
• superficial inguinal ring;
• groove ligaments.

Coaches recommend to complicate the bar over time - after mastering the classic variety, which is performed on the hands:

• take a horizontal position on your stomach;
• put your hands in front of your chest;
• push up;
• fix the upper limbs and body in a straight position for the maximum time.

On a 2-4 approach from the plank, swing the leg up, after each push-up, the swing limb changes. The lower limbs do not bend during execution, the toe should be pulled. For one approach - from 10 to 15 repetitions.

Twisting the hoop

Workouts with the usual scrolling of a hula-hoop burn no more than 50 kcal per hour. A common mistake is the statement that the hoop helps to quickly slim the waist and lose those extra pounds. The abdominal muscles involved in the rotation make unnatural movements and receive shock loads from the weight of the hoop.

The hoop as the main anti-obesity projectile is not recommended.

It is intended for general adjustment of a uniform load, maintaining muscle tone.Great care must be taken when using hula hoops with ball weights. Due to the centrifugal force, the muscles in the abdomen and back have a greater load than the permissible norms when using shock forms of massage.

Walking and running

It is impossible to get rid of folds in the lower abdomen without additional cardio training.

They are the main point in an integrated approach to losing weight, as a result of regular exercise, one can observe:

• increase in endurance indicators;
• reducing the signs of cellulite;
• increasing the body's resistance to infectious diseases;
• normalization of body proportions;
• stabilization of the work of blood vessels, an increase in their lumen;
• weight loss;
• normal blood pressure;
• increased volume of the lungs and heart.

Cardiologists recommend adding the following activities to your training schedule: walking and running. Walking does not require increased effort. Hiking in the fresh air provides the necessary amount of oxygen, improves the general condition of the body, and activates the immune system.

When organizing walking for weight loss, you must adhere to the recommendations:

• the track must include elevation differences - ascents and descents;
• average speed of movement - 5-6 km / h, heart rate - up to 120 units / min;
• correct positioning of the foot - the roll should be smooth, from heel to toe, the entire foot is used in walking;
• the pace of movement changes regularly from slow to fast pace;
• the ascent is at high speed, the descent is in a relaxed mode.

Jogging refers to natural physical activity with the maximum beneficial effect for any type of weight loss and strengthening of the body.

To quickly achieve your goals, fitness trainers advise you to adhere to separate training rules:

• sneakers - should be light and comfortable;
• movement takes place with a push with the front part, landing - on the heel, the roll covers the entire foot area;
• while running, you can not "spank" the whole foot;
• after a 10-minute run, a light warm-up is carried out, according to the principle of morning physical exercises;
• the main part of the training takes place at an average pace, the appearance of a “cotton” state of the legs requires a decrease in the pace to a comfortable state;
• during the lesson, accelerations are made three times with maximum force, while the longest part falls on the final stage.

Any training should end with a complex of breathing exercises.

Nutrition rules

Exercises for the lower abdomen take some time, on average, weight loss is about 3 months. In addition to physical activity, the scheme includes the use of therapeutic diets.

The basics of proper nutrition for weight loss include the following provisions:

1. Menu - should be distinguished by variety, balance and fragmentation of portions. Such nutrition does not bother, a sufficient amount of nutrients enters the body. In addition to the main meals, the schedule includes up to 3 snacks.
   
2. Vegetables and fruits should form the basis of the diet. The high content of vegetable fiber improves the functioning of the digestive tract, stabilizes metabolic processes, and supplies the body with most of the necessary substances. Due to vitamins, the work of immunity is normalized.
3. Freshness of products - long-term storage leads to the loss of vitamins and minerals. Nutritionists advise making purchases daily, paying attention to the expiration dates.
4. Seasonal changes - in the summer, the diet should consist of 60-70% of plant products, in winter the volume of fats and proteins increases.
5. Compatibility of products - certain types cannot be consumed at the same time. Violation of the rule provokes the accumulation of toxins and toxins in the body.

The correct calculation of the daily calorie requirement will help to avoid the accumulation of fat reserves at the waist of the rest of the body.

List of effective diets

Effective dietary rations are collected according to the principle of successful use in the fight against obesity:

Painless weight loss can be carried out according to a diet developed by the Russian Academy of Sciences. The therapeutic diet is used for 3 months, the calorie content is calculated based on the body mass index. The absolute value allows you to determine by what percentage to reduce the intake of calories in the body.

Average calorie values ​​are in the range from 1600 to 1900 kcal. An optimal set of products makes it easy to endure forced restrictions. In the process, isolated violations are allowed - they help get rid of discomfort and obsessive hunger.

In the first week, foods with a GI above 50 units are excluded from the menu, the second implies a decrease in the amount of incoming fats. In the following days, the volume of protein food decreases. The combination with physical activity allows the patient to be in a zone of relative comfort, training with weights for the lower body is prohibited.

Slimming massage

Lower abdominal exercises can be combined with massage sessions.

It belongs to the best medical procedures, provides:

• weight loss and accelerated fat processing;
• improving blood and lymph circulation in the pelvic area;
• acceleration of venous and lymphatic outflow;
• elimination of puffiness in the lower abdomen and in the pubic area;
• alignment of the layers of subcutaneous fat.

Due to regular sessions, the accumulated toxins are removed from the patients, the condition of the skin improves, and its elasticity increases.

Manual

The features of massage in the abdomen include the sequential treatment of different areas of the body. The massage is carried out in stages:

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

To obtain the maximum effect, the masseur uses the following techniques:

• longitudinal stroking - from the pubic area to the hypochondrium;
• along the large intestine - the master places the right hand on the left, starts moving from the right side of the groin to the hypochondrium of the same name, then the hands change;
• alternating - from the pubis upwards, simultaneously with two hands, at the end of the manipulation, the fingers touch the surface of the table;
• double ring kneading - hands are placed against the transverse muscle fibers, kneading is carried out once;
  
• double neck - similar to the previous method, the hands move to intercept the thumbs, which helps to increase the effort.

For the patient's convenience and to reduce discomfort, each technique is combined with gentle stroking.

Vacuum

It is carried out in the salon or at home using rubber, glass or silicone jars, special devices. Before performing the work area is warmed up using standard classical massage techniques. The problem area is lubricated with gel or oil, 5 to 7 cans are installed on it. Movement is carried out clockwise, along the colon.

The maximum procedure time is 10 minutes, it ends with the techniques of classic manual massage.

Water procedures

To achieve the best effect in the fight against body fat, it is recommended to conduct and visit:

• hydromassage;
• Charcot's soul;
• oxygen baths;
• swimming;
  
• Russian bath;
• hamama - Turkish type of bath.

When to wait for the result

Regular exercise will help you get a slim figure and a flat stomach only in combination with a dietary menu. The accumulated fat is burned for a long time. A spectacular waist will appear no earlier than 2 months later. from the beginning of work on yourself. Attempts to constantly be on mono-diets will not give the expected result.

Some time after their termination, the starving organism will make up for the losses at an accelerated rate. Exercise helps not only to get rid of excess body weight, but also to solve the problem of sagging skin. For the lower abdomen, combined techniques are used: from walking to massage sessions, in compliance with the diet.

The correct approach to training allows you to get rid of fat folds, increase endurance, and improve the functioning of the immune system.

Lower Abdominal Exercise Videos

Effective exercises for the abdominal muscles: