A flabby, saggy belly with excess fat is, unfortunately, not uncommon. However, it is difficult to put this problem area in order, but it is possible. The main thing is to follow simple advice and do special exercises at least 3 times a week.
Don't wear tight clothes
The same applies to all kinds of shaping underwear, belts and other "graces" - these items should be discarded, because they only aggravate the situation. Firstly, it is inconvenient, and secondly, it can lead to atrophy of the abdominal muscles and an increase in body fat in the waist area.
Adjust your diet
No hunger strikes or fast diets - get into the habit of eating a balanced diet. Every day, include vegetables and fruits, low-fat dairy products in the menu, periodically cook seafood dishes (by the way, the latter can even be combined with pasta) and fish. But this should be shortened:
- Fast food
- Sausages and semi-finished products
- Sweets
- Pastries, pastries
- Mayonnaise
- Alcohol
- Sweet drinks
Contour massage regularly
Contour manual abdominal massage can be done at home on your own. To do this, take a comfortable lying position and begin to massage the problem area, moving clockwise around the navel and from bottom to top along the sides. In general, modeling massage is a very effective way to tighten and shrink the belly.
Pump the press
Exercise alone for losing weight on the abdomen will not be enough, but in combination with other measures, their effectiveness will increase significantly. The main thing is to do the exercises regularly, at least 3 times a week.
Abs workout
1. Cross twists
Lie on the floor with your legs slightly bent at the knees. Place your hands behind your head. Press your back firmly against the floor. While straining your abdominal muscles, lift your body. Now raise your legs - bend the left one almost, bend the right at the knee. At the same time, the knee should point up. Stretch your left elbow towards your right knee. Now switch legs at the same time and turn to the other side. Stretch your right elbow towards your left knee. Exhale sharply at each turn and tighten your abs. Do 3 sets until the muscles burn.
2. Raising the legs lying
Sit on the floor next to the bed with your back to it. Raise your arms, bend at the elbows and grab the edge of the bed. Bend your legs almost at right angles. Now lower your legs slightly so that your knees are pointing up. Keep your knees close. Then return to the starting position. Exhale forcefully with each lift. Take 3 sets of short breaks until the muscles burn.
3. Raising legs with a dumbbell
Lie on the floor with your arms out to the sides. Press the body to the floor. Raise your head and neck slightly. Tighten your abs. Take a dumbbell and squeeze it between your slightly bent knees. Bend your legs towards you so that they form an almost right angle, then straighten them at an angle of 45 degrees. Exhale forcefully with each movement. Do 3 sets, each time doing the exercise as many times as you can.
4. Lifting the trunk lying
Lie on the floor, press your lower back to the floor. Bend your legs slightly at the knees. Place your hands behind your head or fasten them on your chest. Begin to bend your torso, stretch your chin towards your chest. Try to rip your back off. Get to the highest possible position and return to the starting position. Do as many reps as you can in 3 sets.
