If your belly is no longer flat, there are three reasons for this. First, there is a layer of fat that has formed between the abdominal muscles and the skin. Secondly, this is the fat that envelops the internal organs. Thirdly, the muscles in your abdomen simply lost their elasticity and no longer support the organs that are in the abdominal cavity. It is necessary to choose exercises for the abdominal muscles so that all these factors are affected.
Instructions
Step 1
It is wrong to think that if you want to remove fat deposits located inside the abdomen and over the muscles of the abdominal cavity, you need to increase the load in this area. As medical studies show, shaking the abs for half an hour, you strengthen your abdominal muscles, but you lose only 0.1 g of fat. Aerobic exercise for the same amount of time will help you lose 15 grams of fat.
Step 2
When choosing a set of exercises for the abdomen, be sure to include aerobic exercises in it. They distribute the load to all muscles in the body and increase the oxygen content in the blood, which helps to efficiently burn both internal and external fat. Keep in mind that visceral (internal) fat will be burned much faster, so the first time after starting regular training, you may not notice any external effect. After a while, the volumes of subcutaneous fat will also begin to decrease.
Step 3
And, of course, your set of exercises should definitely include those that will help strengthen your abdominal muscles. This will allow them to become more elastic, better support the internal organs, so the stomach will stop "sagging". The anterior abdominal wall is made up of a number of muscles: straight, transverse and oblique. To strengthen the rectus muscle, include exercises in which you need to raise your legs and pelvis while lying on your back or sitting on the floor.
Step 4
The elasticity of the transverse muscle encircling the abdomen largely determines its shape. To strengthen it, you need to perform exercises, from which the abdominal wall is retracted. The starting position in such exercises is lying on your back or standing on all fours.
Step 5
A beautiful flat belly will emphasize a thin waist. Therefore, be sure to do exercises to develop and increase the flexibility of the spine.
