Folds on the stomach – a problem inherent in both full and thin people, and especially a lot of trouble a flabby tummy gives women. As a result, they are embarrassed to wear tight-fitting clothes, afraid to appear in a swimsuit on the beach. The reasons for the appearance of this result are often childbirth, too rapid weight loss after losing weight, a sedentary lifestyle, poor metabolism, and low physical activity. The muscles of the lower abs are the first to lose firmness and elasticity: learn how to remove the lower abdomen quickly and efficiently. It will take time and knowledge.
Effective ways to fight fat
Unfortunately, there is no one universal method for removing a sagging stomach. To solve the problem, everyone should independently study all the existing methods and techniques, choose for themselves the most optimal set of activities. To achieve a visible long-term result, regularity and an integrated approach are needed. For the effectiveness of the actions taken, take a photo before and after the correction of the figure. Consider the main recommendations on how to remove fat from the abdomen:
- Proper nutrition. Normalization of the diet is an important condition for solving the problem with sagging skin in the lower abdomen. It is necessary to constantly maintain a balance of carbohydrates, fats, and proteins. Their excess or shortage cause disruptions in the intestines, bloating. An effective diet to clean your stomach and get rid of excess fat, consists of the following rules:
- Alcohol, cigarettes not allowed.
- Drink clean water (up to 2 liters per day), it will cleanse the body of toxins.
- To get a flat stomach, cross out high-calorie and too fatty foods from your menu..
- Do not eat anything 2 hours before bedtime; exclude snacks and fast food.
- Eat vegetables and fruits that do not contain starch.
- Carbonated drinks, sweets, buns harm the figure.
- Always have breakfast in the morning.
Other rules relate to mobility and some important points:
- Physical exercise. Not knowing how to remove the lower abdomen quickly and efficiently from a girl, it will not be possible to achieve a result. Together with dieting, it’s good to do sports. To lose extra pounds, tighten the figure, get rid of fat, you need to move a lot. If possible, visit fitness clubs, a gym or do morning jogging. An excellent solution to the problem are such sports activities as yoga, body flex, belly dancing.
- Massage the abdomen. A significant effect in the fight against saggy skin in the lower abdomen gives massage: you can do it in the massage parlor or on your own. For this purpose, a usual massage, can, anti-cellulite, plucked, honey.
- Drinking regimen is a necessary aspect for solving the problem of how to tighten your stomach and get rid of fat. 60-90 minutes before playing sports, you need to drink a glass of fresh juice, during exercises every 10-15 minutes, drink water in small portions (a couple of sips), after exercise, drink a glass of mineral water without gas. On other days, drink clean or mineral water on an empty stomach. In summer, try drinking water or green tea every 20-30 minutes..
- Wraps. Such cosmetic procedures are very effective for burning fat in combination with sports and diet. For wrapping, natural means are used that contribute to the rapid disappearance of fats: honey, herbs, hot peppers, seaweed, mustard. The bottom of the abdomen is abundantly covered with the active substance, then everything is tightly wrapped with cling film. After the first wrapping, a positive result is noticeable, the number of procedures depends on the problem itself.
- Swimming or water aerobics. Exercising on the water is a great way to burn belly fat. Lower presses are favorably influenced by swimming at a fast pace or on the back.
If all of the above methods are not helping in the fight for a flat stomach, or you want to know how to remove the lower abdomen as quickly and efficiently as possible, use the following radical methods:
- Liposuction of the abdomen. This is an expensive surgical procedure. The main thing to consider before removing subcutaneous fat with liposuction is that, while maintaining the previous lifestyle, the operation gives only a temporary result.
- Abdominoplasty of the abdomen. Surgical removal of excess stretched skin and fat deposits. The duration of the operation is 1-4 hours, at the end there is a small scar.
- Electrolysis. One of the effective methods without surgical intervention, in which fat is broken down under the influence of electric current. Into problem areas of the body (every 3 cm), silver thin needles with diamond sharpening are introduced in pairs, which serve as electrodes. The procedure requires repeated repetition (from 4 to 12 sessions).
Exercises for the lower abdomen at home
To permanently get rid of the hated “apron”, it is important to perform exercises for the abdomen. During classes, monitor muscle tension. The home training program to pump the lower press is performed daily for 25-30 minutes:
- Lie down on your back, the lower back is snug against the floor, hands are located along the torso with palms down. Do alternate raises of straight legs. The pace of the task is fast. During exercise for the lower abdomen, the feet should not touch the floor.
- Lying position, legs bent, right hand located on the back of the head. With your left hand, try to reach your right thigh while tearing your right forearm off the floor. Retract the stomach during the lesson. Repeat the same for the left hand..
- The position is lying on its side, the right hand is bent at the elbow and rests on the floor, legs are bent. To get rid of the hated belly fat, lift your hips above the floor (freeze for 2-3 seconds), then lower it. During the exercise, pull the abs muscles, try to keep balance. Similarly, do on the left side.
- In a sitting position, the legs are bent at an angle of 45 degrees, the back is slightly tilted back. Perform body twisting to the sides – and soon the excess fat will disappear.
- To make the press resilient, in the prone position perform springy lifts of the arms and legs up, trying to reach your feet with your hands.
- In a sitting position, rest your palms on the floor behind your back and raise your hips so that the body is straight. Perform alternate swings with your legs, while pulling in your stomach and keeping it tense.
- This exercise will help to remove fat in the lower abdomen: lie down, raise your legs, bent at the knees at a right angle, parallel to the floor. Lower your legs alternately, touching the floor with your socks. Do not forget to strain the press.
Find out more ways to remove belly fat.
How to lose weight, pump up the press is one of the most pressing issues for men and women, especially in the summer and during the holidays. If you urgently need to put your figure in order, and there’s a week or two left, use the following video tutorial. In a real example, you will see how to remove fat in the lower abdomen yourself without the help of fitness trainers.
Attention! The information presented in the article is for guidance only. Materials of the article do not call for self-treatment. Only a qualified doctor can make a diagnosis and give treatment recommendations based on the individual characteristics of a particular patient.