A large tummy that makes it impossible to fasten your favorite jeans, choose beautiful clothes and just wear a bikini is a serious problem for many women. However, not everything is so scary, because you can simply follow simple rules, do special exercises to remove the lower abdomen, and then after a short period of time you will notice improvements.
Tips for losing weight
According to nutritionists and fitness trainers, when losing weight, the stomach is removed in the last turn. However, if you remember a few simple tips, this process can be accelerated:
- A set of exercises to remove fat from the lower abdomen should be performed daily, without missing a single day.
- You need to eat right, throwing out harmful foods from your diet and including healthy food in it.
- Every day you need to drink 2.5 liters of ordinary water, which removes toxins from the body and helps to lose weight in the tummy.
- You should start to lead an active lifestyle and try to move more, for example, instead of traveling to certain places it is better to choose a walk.
- You need to get a hula-hoop and actively engage with this hoop.
- It will not be superfluous to constantly use a ten-minute self-massage of the abdomen, which involves its slight pinching clockwise.
Proper nutrition
In addition to performing exercises, in order to remove the lower abdomen, you should seriously take care of your diet. Actually, there is nothing complicated and there is no, the rules for compiling an individual diet for getting rid of belly fat are the same as the rules for ordinary weight loss. The main thing is to remember them and strictly observe:
- It is necessary to reduce sugar consumption as much as possible, and it is better to completely abandon it, replacing it with honey.
- It is necessary to abandon the consumption of fatty and fried foods.
- You should increase the number of fruits and vegetables eaten, trying to eat a couple of fruits and 3 vegetables per day.
- Sweet fruits that contain fructose are not recommended.
- You should eat cinnamon and ginger more often, adding them to tea or healthy desserts, as they accelerate the burning of fat.
- It is recommended to eat half a grapefruit per day, as it actively burns subcutaneous fat.
- You need to eat more hard food, which is recommended to chew thoroughly, and not whisk with a blender.
Hula Hup
One of the easiest ways to remove the lower abdomen quickly and efficiently is to do hula-hoop exercises. Therefore, deciding to get rid of fat folds on the stomach, the right decision would be to purchase this wide hoop with massage balls. Moreover, the shell should be as heavy as possible, you should feel its weight well on yourself, then during the exercise, the hula-hoop will start breaking up excess fat, which will lead to rapid weight loss in the abdomen. The only thing you should remember for yourself is that, despite the unpleasant sensations and the appearance of bruises on the waist, you need to continue to do the hoop daily, spending 30-40 minutes without a break for classes.
Aerobic exercise
Also, a very important place among the options for how to remove the lower abdomen at home will be the performance of aerobic exercises, in which all the main muscle groups are involved. During such a training, the heart rate increases significantly, which ultimately leads to the burning of subcutaneous fat accumulated over the years by the body to obtain enough energy. There are a huge number of such aerobic exercises, which allows you to choose from them those that you like best. Someone will prefer dancing, someone jogging, someone swimming, fast walking, climbing stairs (which is especially suitable for those who live on the upper floors), and someone riding a bicycle or an exercise bike. It does not matter which of these exercises you choose, the main thing is to devote about 45 minutes 3-4 days a week to such exercises.
Abdominal Strap Exercise
It is very familiar to every woman. To get rid of fat on the stomach during the “plank” exercise, you need to lie on your stomach, then raise your body, keeping your back straight, transfer your weight to the hands and toes, and stand in this position for as long as possible, trying to gradually increase the duration of the exercise. In addition, you can complicate the training for yourself by completing the “bar with rotation”, which involves lifting one arm up and turning the body to the side. In this position, you will need to freeze for 5-10 seconds, and then change your hand. Usually, the exercise is performed in 3-4 approaches.
Push ups
Just imagine how many calories are burned when push-ups from the floor! Their number is as much as 700 calories per hour of exercise. Of course, when you just start to do push-ups, you will spend about 5 minutes a day training, exhausting yourself from the exercise, so you will burn only 60 calories during this time. But due to the fact that you have to make every effort to squeeze out correctly, you greatly strain your stomach, and as a result, this exercise will contribute to its weight loss.
So, now you already know how many calories are burned when pushing up from the floor, how this exercise affects getting rid of the lower abdomen. Therefore, let's now deal with the technique of its implementation. In the initial position, you should take an emphasis, rest your palms on the floor, keep your hands shoulder-width apart, and press your toes firmly to the floor. Then bend your elbows and lower your torso until the distance between the chest and the floor is about 5-10 cm. We are held in this position for a few seconds, and then again rise to the starting position. Repeating the exercise is the maximum number of times for you, trying to keep your back always level.
Reverse twisting
If you still think that the above workout is not enough for you, and you continue to try to find out what exercises to do to remove the lower abdomen, the fitness trainer will answer you - it is useful to do reverse twists for this. To do this exercise, you need to lie on your back, and then the legs are pressed as close to the chest as possible, crossing them with each other. In this position, you should freeze for a moment, and then you can return to its original position. The exercise should be repeated 10-15 times.
V-shaped lift
In addition, you need to do some more exercises to remove the lower abdomen. Such training includes the V-shaped simultaneous lifting of the trunk and legs. It is very easy to do, and the result of such a training will please any girl, because he will not only save fat in the lower abdomen, but also strengthen the abs. To perform such an exercise, you need to lie on your back, put your hands behind your head, and then you should tighten your abs and at the same time raise your torso and legs towards each other. When the legs with the body form the letter V, you should freeze for a second, and then take the starting position. The training is repeated 9-12 times.
Burpis complex
Thinking how to remove the lower abdomen quickly and effectively, you should definitely include in your training program a whole set of exercises "burpis", which are performed simultaneously. Here you will simultaneously do the bar, squats and jumps in a circle, which will strengthen the abs well and remove the lower abdomen. In the starting position, you should stand up straight, legs apart shoulder width apart and arms extended along the hips. Then we raise our hands above our heads, squat down, then lean forward and take a position, as if to fulfill the bar. After that, we leap the feet abruptly to the palms and straighten the back, jumping up sharply. Having landed on the ground, we occupy the starting position and repeat the entire completed training circle. We do so 7-8 laps.
Throw the ball
If you have any ball at home, then you can use it to perform one of the most effective exercises for losing belly. To make it, you need to take the ball with both hands, stretch them over your head, and put your feet shoulder width apart, which will be our initial position. Then we bend both arms at the elbows slightly, tighten the abdominal muscles, bend the knees and lower the pelvis down and back, simulating the movement that we make when we sit on a chair. After that, we tilt the body slightly forward and throw the ball to the floor with all our strength. Next, raise the ball and again take its original position. Repeat the exercise about 10 times.
"Scissors"
Also, to the question of how to remove the lower abdomen at home, experts answer that it is very effective to do this with the help of the “scissors” exercise we have known since childhood . To do it, you should lie down on your back, straightening the whole body and placing your hands along the body or behind your head. Further, the legs slightly rise above the floor so that one is slightly higher than the other. And after that we begin to make movements that imitate the movement with scissors. Perform the exercise should be within 3-5 minutes, without interruption.
High Angle Sed
And finally, you can do another exercise to remove the lower abdomen. True, it is very complex, so everyone does it according to their capabilities. For its implementation, you will need to lie on the floor, arms extended along the body, and then slightly raise the legs, shoulders and head above the floor, which will be our starting position. Next, we pull the knees to the chest, while lifting the upper body so that there is a 90 ° angle between the knees and chest. In this position, we freeze for a few seconds, and then again return to the starting position, trying not to touch the floor with your head, shoulders or legs.
However, even if you don’t have time to complete all of these exercises, there is one workout that you can do anytime, anywhere. To do it, you just need to tighten the abdominal muscles and pull it in for a few seconds. If you repeat this exercise several times a day daily, then soon the lower abdomen will gradually decrease, and after a while will disappear completely.