How to lose fat in the lower abdomen: tips and exercises

The female body is so created by nature that it accumulates fat at any opportunity. This leads to  extra centimeters at the waist, the appearance of a belly and "barrels", which ugly hang over the belt of tight jeans. Often, fat in the lower abdomen gives the impression that a woman is "a little pregnant", and this becomes the cause of complexes. According to doctors, a small tummy is not a problem as long as a woman's waist circumference does not exceed 80 cm, and a man's — 94 see And & nbsp; now, if the parameters go off scale, it’s really time to remove the fat.

• Where does the fat in the lower abdomen come from: 4 main reasons
• Changing the diet: how to eat right
• A convenient set of 4 exercises for a flat stomach
• Warm-up — an important part of any workout
• 4 exercises for effective fat burning
• The main thing about  ways to burn fat in the lower abdomen

Where does the fat in the lower abdomen come from: 4 main reasons

The lower abdomen of a woman — the place where the unborn child should be located. To make him comfortable, nature provided a layer of fat. It is located under the skin and does not pose a health hazard, although it looks ugly. Formation of the male abdomen — different process. In men, abdominal fat is formed, which interferes with the work of internal organs. He is not safe.

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The fight against  fat accumulations on the abdomen should begin with determining the reasons why the belly formed. They can be different:

1. Heredity. If parents are prone to overweight, children will have to control their weight all their lives, monitor nutrition and do the figure. You can't argue with genetics, but it doesn't mean that a person is doomed to be obese. He just needs to be more careful.

2. Stress. trouble — typical problem. Women are especially prone to this. When nervous tension pulls on & nbsp; sweet, floury, fatty. If you do not find eco-friendly ways to relax, extra centimeters will not slow down to appear.

3. Hormonal imbalance. We are controlled by hormones, and if there are changes in the characteristics of their production by the body, problems appear. If you suspect a hormonal failure, you should pay a visit to the endocrinologist and get tested.

4. Menopause in women. With age-related hormonal changes, the entire body is restructured. Old methods of keeping fit may no longer work. You have to be more attentive to your body and adapt to changes.

Belly fat should be more of a concern for men than women. However, there is a common minus for both sexes: extra centimeters look bad, so it's better to get rid of them.

Read also: 9 exercises to get rid of wrinkles back 

Changing the diet: how to eat right

There are a few things to consider when getting rid of  excess fat:

• Sugar — the main enemy of the figure. To effectively burn fat, the amount of sweets should be significantly reduced. You don't need to remove them completely. This is an extreme measure & nbsp; and, like any extreme, dangerous. There is a risk that you will constantly be in a bad mood, and sweets will start to appear in dreams.

• Heat Treatment Method — this is important. The healthiest food — one that has not been exposed to temperature at all. Try to eat vegetables and fruits raw. Do not fry foods, better cook steam or boil them.

• Instead of fat — fresh vegetables and fruits. Avoid unhealthy fats. And vegetables and fruits you can eat without fearing for the waist.

• Drink kefir and herbal decoctions.Sour-milk products and tea from chamomile, fennel, mint improve the condition of the digestive tract. The belly will not bulge, and the fat will gradually disappear from    

• Get rid of  abdominal fat by changing the caloric content of the diet by 15-20%. Choose low-calorie foods. Cardio loads will also benefit.

• Burn subcutaneous fat by cutting out carbohydrates and fats. Keep only complex carbohydrates in your diet. Workouts should include light strength training and cardio sessions.

Changes in  nutrition will definitely benefit, but without training, the result will take too long, so you should pay attention to special exercises.

Read also: Star diets: how to quickly lose weight by 10 kilograms

A convenient set of 4 exercises for a flat stomach

The editors of estet-portal.com offer a ready-made set of exercises that will help you quickly remove fat in the lower abdomen. It comprises a warm-up and 4 exercises and it will only take 20 minutes to complete.

Warm-up — an important part of any workout

Warm up in 3 Steps:

1. 20 tilts. Lower your arms or place them on sides and lean over so that your back is parallel to the floor.

2. 20 circular movements of the hips. Pull in your stomach and rotate your hips: 10 times in one direction, 10 — another.

3. Jumping. Jump first on both legs (10-90 times), then 10 times on one leg and 10 — to the other. Repeat the whole cycle.

When you're warmed up, proceed to the main complex.

4 exercises for effective fat burning

Perform the exercises in the following order:

Vertical scissors (20 reps). Lie on the floor with your hands under your buttocks. Raise your legs so that they are perpendicular to the floor. Lower them down ​​one by one, and then return to the original position.

Rock climber (20 reps).Stand in plank and single-stop pull your legs up to chest, returning them to the starting position. Watch the position of the buttocks and back.

Crease (20 reps). Starting position — lying on the floor on back, legs above the floor (they cannot be completely lowered). At the same time, pull your legs to body, and to to legs.

Leg Raise (20 reps). Sit in a chair with back, hold the edges of the chair and pull your legs to chest. Try not to lean forward so that only the abdominal muscles work.

Important! After each exercise, you need to perform 10 jumps on both legs.

Read also: 5 fat-burning exercises: an effective solution to the problem of excess weight

The main thing about ways to burn fat in the lower abdomen

To keep your belly flat, follow these simple rules:

• Find out what fat you're dealing with. This is important from a nutritional point of view. Abdominal fat is burned by by reducing the total caloric intake, and subcutaneous — cutting out fats and carbohydrates.

• Practice. Cardio sessions, strength and  interval training will help to remove extra centimeters and kilograms.

• Do special exercises. The proposed complex can be performed separately or included in the overall training program.

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Don't get lazy and  you will succeed. And & nbsp; if, nevertheless, laziness turns out to be stronger, then & nbsp; console yourself with the thought that some men like a small tummy in women. There are also ladies who are crazy about  male "belly".

Read also: The effective 10-day diet for colon cleansing

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