Many women are saddened 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
- The best exercises and techniques for their implementation at home
- Press swing
- Hoop torsion
- Walking and running
- Workout program for girls for a week
- List of effective diets and their rules
- Abdominal Slimming Wraps
- Home Wrap Recipes
- Cosmetics for wraps: an overview, prices
- Massage for slimming the lower abdomen
- Manual massage: rules of execution, technique
- Vacuum massage: rules, instructions
- Water treatments
- Flat Belly Exercise Video
What methods help girls lose weight in the stomach
Usually, on the basis of weight loss, many girls take low-calorie diets, tormenting themselves with hunger. And at the same time 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 expenditure, the body “falls into” extreme conditions and begins to create reserves by any means in order to survive the hunger period. The true cause is the genetic tendency of women to a type of obesity such as gynoid.
All other factors only provoke its active manifestation, this:
- physical inactivity;
- excessively high-calorie (or simply improper) nutrition;
- impaired bowel function;
- the systematic use of alcohol (or low alcohol drinks, even worse);
- ecological situation;
- frequent stresses.
To remove the lower abdomen quickly will not work without an integrated approach to the problem. By identifying the true causes of unwanted body fat, you can determine the program for further action. It should include 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:
- Bringing the bowel functions back to normal (if there are problems, get a gastroenterologist consultation).
- Immediate rejection of bad habits.
- Calculation of the energy value of the diet and its compliance.
- The transition to the implementation of a set of exercises for weight loss and body shaping.
- Selection of acceptable supportive treatments (massage, body wraps, water treatments).
The best exercises and techniques for their implementation at home
Starting a workout to eliminate the abdomen, it is necessary to learn that local weight loss, as well as special exercises for him, does not exist.
The main principle of building physical activity are:
- variety and alternation of loads;
- uniform load distribution between muscle groups;
- high (but not prohibitive) load.
Do not miss the most popular article in the rubric:
Morning exercises for those over 40, 50. Gym exercises for weight loss, video tutorials.
Twisting is one of the most popular fitness exercises. In principle, they are closer to static exercises and are recommended as auxiliary to the development of strength. Does not have any special qualities for burning fat.
Name / Number of Repetitions
|Twisting with turns / 15-20||A simple exercise that teaches owning a body. It is performed lying, arms crossed at the back of the head. It is necessary to raise the shoulders from the horizontal and simultaneously turn them first in one direction, then in the other. As an additional load, you can use the movement of the legs on the type of “bicycle”.|
|Side twists / 15-20||On the back, legs at the knees are bent at right angles, hands on the back of the head. Tilt your legs to one side so that the knee touches the mat. On the exhale, twist the body in the opposite direction, tearing the shoulders off the floor by 0’4 – 1’2 inch. With a breath, return to the starting position. Repeat the reception in the opposite direction.|
|Reverse Twists / 25-30||Lie on your back, legs fixed in a position where the hips are perpendicular to the floor, and the legs are parallel. On the exhale, pull the legs to the chest, fix, return to the original.|
|Twisting legs||The starting position is the same. The execution order is saved. The difference is when pulling the knees to the chest, the legs straighten.|
They quickly try to remove the lower abdomen with the help of a Swiss invention, which became known in the last third of the last century. Fitball with good physical preparation is simply indispensable for maintaining muscle tone, improving coordination and orientation in space.
In the case of combating the effects of cellulite can be used as an adjuvant in complex exercises.
For abdominal muscles on a fitball, the following exercises will be useful:
- side bar;
- vertical scissors;
- horizontal scissors;
- oblique twists;
All exercises for pumping the press are power and you must adhere to strict dosing loads. These exercises allow you to quickly form a press in the lower abdomen and remove fatty layers, but an overdose of the load is unacceptable.
Description of the main exercises for pumping the press:
|Leg rotation||While lying on your back, slowly describe the circumference with your foot. Leg – in an upright position, in the knee is not bent. Repeat with the other leg. Rotations are made each time in the opposite direction.||3/15 – 10|
|Circular movements with two legs.||The same movements, only with two legs. Hands along the body, palms down.||1/15 – 10|
rack go to the squat, jump to the bar, do push-ups, jump back into the squat.
|Sit-up||It is recommended to do this while sitting on a bench with legs fixed.||4 / 10-15|
Exercise strap is considered one of the most effective for strengthening 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, you need to work mostly with the transverse and oblique muscles, as well as the superficial inguinal ring and inguinal ligaments.
Therefore, the exercise should be complicated. First you need to master the classic bar on hand. To do this, lie on your stomach, put your hands on your palms in front of your chest and push out. Lock the body and legs in the upright position for as long as possible.
In 2-4 approaches from the position of the bar, perform push-ups with a simultaneous swing of the leg up. Each push-up is a change of leg. The legs do not bend during execution, the sock is delayed. In the approach of 10-15 repetitions.
Many girls like to twist the hula-hoop, believing that it is this exercise that makes the waist slim, and makes it possible to lose weight. In reality, using an exercise, you can burn no more than 50 Kcal per hour. Short impulse loads, not reaching the peak, more affect the endurance training of muscle fibers.
Therefore, as the main exercise, the rotation of the hoop cannot be recommended. When performing it, the above group of muscles of the lower abdomen is practically not involved. Exercise can be recommended as an aid to the overall development and adjustment of the uniform load on the muscles.
With caution, you should treat weighted hoops with spherical nozzles. With an increase in the rotational speed, the action of centrifugal force increases and the effect of the protrusions of the hoop on the body significantly exceeds the force of shock massage techniques acceptable for the abdomen.
Walking and running
It is impossible to remove the lower abdomen quickly without cardio training. They form the basis of complexes for weight loss.
The results of aerobic training are:
- increased stamina;
- reduction in cellulite symptoms;
- increased resistance to various diseases;
- body proportions optimization;
- increased lumen in the vessels and their tone;
- weight reduction;
- blood pressure stabilization;
- an increase in heart and lung volume.
The most gentle and low-cost way in terms of money and in terms of power, the way to lose weight is walking. Hiking does not require, in addition to time, any additional conditions and is easily dosed.
The main recommendations for organizing walking for weight loss are:
- The choice of route for walking should include the presence of elevations.
- Movement at a speed of 5- 4 mph with a heart rate of at least 120 beats / min.
- Control the correct positioning of the legs during movement (smooth roll from heel to toe using the entire foot).
- Systematic change in pace of movement.
- Climb uphill at a high pace, descend slowly.
Running is the only type of natural physical activity with the maximum beneficial effect for all types of weight loss and strengthening the body.
To quickly achieve your goals, you must adhere to certain rules for training:
- Use comfortable and lightweight sneakers
- when moving, do not allow “spanking” of the feet (landing is on the heel, roll across the entire area of the foot, push the front third);
- after a 10-minute easy run, a warm-up is carried out (a complex of morning physical exercise);
- carry out the main part of the training at an average pace (the upper limit is determined by the “cotton” state of the legs, at which the pace should be slightly reduced to a comfortable state)
- during the training 3 times to make maximum acceleration (the longest – at the end of the distance);
- always complete the workout with a set of breathing exercises.
Workout program for girls for a week
For planning physical education classes, the conditional time period “typical week” is used.
The weekly program provides for those sets 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, exercise is not worth it.
The weekly program should include the following workouts:
|Typical week days||Performed complexes|
|II||Cardio Workout ( 3 – 4 mile)|
|Yi||Cross 3 mile, speed running 9’8 – 328’1 foot.|
|Yii||Water treatments and wraps|
e 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 therapeutic nutritional scheme is of fundamental importance.
List of effective diets and their rules
In the ranking of diets for effectiveness, the leading places are:
|Name of diet||rules||Duration|
|Japanese||Low-carb, low-calorie. Prohibited:
|Ducan’s diet||Protein diet. It is carried out in 4 stages, each with a specific set of products.||3-4 months|
|Buckwheat||Rigid mono diet. The diet includes soaked buckwheat, water, kefir, green tea. Seasonings and salt are prohibited.||Week 1|
|Protein||90% – protein food, plus carbohydrates with a glycemic index of less than 40:
|Kremlin||Low-carb (40 units per day) diet.||3 months|
The most appropriate diet for painless weight loss is developed by the American Academy of Medical Sciences. Its duration is 3 months. Its caloric value is determined based on the body mass index. Its absolute value shows by how many percent you need to reduce the caloric content of daily nutrition of losing weight.
As a rule, its indicators are in the range of 1600 – 1900 Kcal. With the optimal composition of 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 a state of hunger.
- In the first week, a reduced content of carbohydrate levels in food is recommended, with the exception of foods having a glycemic index above 50 units.
- 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.
- In the following weeks of the diet, the diet is being developed as a low-protein diet. In combination with moderate physical exertion, this option of fasting gives good results when in the zone of relative food 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 the destruction of fats should occur in the natural functioning of the body.
Abdominal Slimming Wraps
Weight loss wrapping procedures 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 apply:
- use of non-certified cosmetics;
- the use of polyethylene and food films that violate the natural ventilation of the body;
- include aggressive products in the masks.
Home Wrap Recipes
For body wraps in folk medicine, a wide range of natural products is used.
The simplest and most affordable:
- The 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 should be treated with extreme caution. In addition, a fraction of the wax is inevitable in natural honey. Wax partially stops patency of pores. Therefore, the procedure is best carried out in a bath with subsequent washing.
- The use of clay . The healing properties of the usual red or blue are not inferior to foreign analogues.
Cosmetics for wraps: an overview, prices
Modern cosmetology for the fight against cellulite offers a huge amount of funds designed for a very different wallet:
|Name of wrap||Price, usd.)||Name||Price, usd.)|
|Kosmoteros||10100||Algologie Micronized Algae||2725|
|Guam Set||8100||Cellulite Oil DNC||95|
Massage for slimming the lower abdomen
Massage has always been considered one of the best therapeutic procedures. Abdominal massage is no exception.
- Promotes weight loss and fat processing.
- Improves venous blood outflow and lymph drainage in the pelvis.
- Normalizes the blood supply to the pelvic organs.
- Eliminates the phenomena of edema in the lower abdomen and pubic.
- Smoothes a layer of subcutaneous fat.
- Accelerates the elimination of toxins from the body.
- Enhances blood circulation in the massaged area.
- Improves skin condition and elasticity.
Manual massage: rules of execution, technique
Massage the abdomen has its own characteristics.
Sequentially processed zones:
- the pelvis;
- lower legs;
- the abdomen.
|Massage techniques||Design Rules|
|Longitudinal stroking||The work is carried out from the iliac and pubic bones in the direction of the hypochondrium.|
|Stroking along the colon||The master is to the right of the client. With the left hand, with the right hand laid on it, the movement goes from the right groin to the hypochondrium, then the change in position of the hands. A movement is made across the abdomen to the left hypochondrium and down to the left groin.|
|Longitudinal alternating||With two hands from the pubis up, spreading his arms to the sides, so that at the end of the move your fingers touch the table.|
|Double ring kneading||Both arms overlap across the muscle fibers. Each hand produces a single kneading.|
|Double Vulture||It is also performed as a double ring one, only the hands are shifted to intercept the thumbs (to increase effort).|
For a comfortable condition of the patient, each reception 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 stomach with massage oil, install 5-7 cans and move them along the lymph and clockwise along the large intestine. The procedure takes no more than 10 minutes. At the end, treat the area using the techniques of classic manual massage.
With the manifestations of cellulite, you can and should carry out all the water procedures that are available (only foamy and other warm baths are not recommended).
- Charcot’s douche;
- oxygen baths;
- American sauna;
There are many ways to fight cellulite. To do this quickly, and remove the fat folds in the lower abdomen, you need to use them correctly.
Flat Belly Exercise Video
How to quickly remove the lower abdomen: