A protruding tummy is one of the most problematic parts of the body for most people, both girls and men. Fat accumulates especially often in the lower abdomen, which is popularly known as the “lower abs.” The lower part of the abs is much more difficult to work out than the upper part, and the fat here is very stubborn, and often it does not want to go away even when you have successfully overcome all deposits in other parts of the body. Therefore, the struggle will be long and complex, and only then the answer to the question of how to remove fat from the lower abdomen will become clear to you. But let's talk about everything in order.
Reason 1. Fat
The most obvious and popular reason for belly fat is below the waist. In general, fat is a strange thing from a physiological point of view. We can locally pump up and tighten certain muscles, which is what strength exercises are aimed at, but it is impossible to burn fat in one part of the body - if you lose weight, you lose weight as a whole, and the body itself decides in which part of the body it wants to lose less, and in which – more. The lower abdomen is one of the most stubborn - the fat here is very persistent, especially if you also have a genetic predisposition to the so-called tummy.
Do you want not only a flat stomach, but also a toned butt? Read the article “How to remove a crease under your butt”!
So, if you have fat, abdominal exercises alone will be useless: you can increase your muscles, but under the fat deposits they simply will not be visible. Moreover, the volume of the abdomen may increase even more. Measures aimed at fat burning are needed. These are cardio workouts: running, swimming, cycling, jumping, and so on, as well as diet correction. Proper nutrition, which is based on healthy foods and categorically does not allow overeating, is what you need to remove fat from the lower abdomen and other parts of the body.
Reason 2. Posture
If you have poor posture, it may appear that you have extra pounds in the abdominal area, even if in fact you do not. If you strongly protrude and lower your pelvis, hunch your back, a bend appears in your spine, which seems to push your stomach forward. As a result, you look fatter and shorter than you are. If you think this is the reason, try correcting your posture. There are a large number of exercises for this.
Another life hack for women who are used to hunching over is heels. Even a small heel will automatically make you straighten your back, and your gait will become lighter, more feminine and graceful.
Indications
Cosmetic massage is performed to reduce fat deposits. If you have problems with the elasticity of the skin on your abdomen, uneven skin, stretch marks, cellulite, contact a professional massage therapist. After childbirth, you can also massage the abdomen to restore it to its previous appearance, prevent skin sagging, speed up its contraction, and enhance collagen production. However, the procedure can be carried out only after the end of postpartum bleeding, complete healing of the sutures and contraction of the uterus. Before going to the salon, consult your doctor.
Therapeutic abdominal massage is prescribed in the following cases:
- Constipation due to slow intestinal motility;
- Flatulence;
- Colitis;
- Problems with the reproductive system;
- Biliary dyskinesia (bile stagnation);
- Fat deposits in the abdominal area that are difficult to remove with diet.
A little about nutrition
Proper nutrition is an important element of a weight loss program. All the excess that you eat and do not burn is inevitably stored in fat, in particular in the unsightly roll in the lower abdomen.
Let us immediately note that you cannot resort to miraculous strict diets that promise to get rid of 10 kg in a week. You will only undermine your health, and the weight will return as quickly as it went away. In addition, due to sudden weight loss, the skin may sag, and then the lower abdomen will look even more unsightly.
You need to lose weight smoothly and gradually - it’s safe. Initially, train yourself to eat often and in small portions. The basis of your diet should be fresh fruits and vegetables, low-fat protein foods, and complex carbohydrates in the form of cereals. Try to give up fast food, unhealthy sweets and baked goods, smoked, fatty, fried, salty foods. Limit your intake of sugar, salt, and alcoholic beverages.
It is very important to drink enough liquid - clean drinking water in an amount of at least 1-1.5 liters per day. Please note that this applies specifically to water, not tea, not coffee, not juices or carbonated sweet waters.
It is also important to avoid unhealthy snacks such as sandwiches, chocolate bars, and so on. They can be replaced with fermented milk drinks, nuts, dried fruits, vegetables, fruits, boiled eggs - these products are much more healthy and less low-calorie, in addition, they saturate much better than “empty calories”.
Compliance with the regime
To properly formulate a diet, adhere to the fractional principle - eat at least five times a day, but in small portions, no more than 200 g at a time. Then you will not be hungry, despite the fact that the total amount of food will decrease. This way you can lose more than 3 kg in a week, without even limiting yourself to your favorite foods. At the same time, you don’t have to constantly control yourself so as not to eat unhealthy foods and spoil your diet.
Try to reduce the number of temptations while losing weight - going to cafes, rich family feasts. If your “fasting week” includes a holiday where you overeat, reduce the amount of food the day after the event. You quickly compensate for the deviation in the calorie content of the menu.
To make it easier to lose weight, stick to a constant diet, not deviating from it for more than half an hour. The body will quickly get used to the routine and you will not feel any discomfort. The last meal of the day should occur no later than 2-3 hours before bedtime.
If you are involved in sports, fitness, or go to the gym, adjust the menu, frequency and time of meals taking into account your activities:
- the ratio of KBJU during the diet should be shifted towards protein;
- leave complex carbohydrates for the “window” 40-120 minutes after physical activity;
- in general, the bulk of your meals should come in the first half of the day.
Exercises to eliminate lower belly fat
Now let's look at exercises for working out the lower abs, thanks to which you can get rid of fat from the lower abdomen.
Crunches
You need to lie on your back, keep your legs straight. Stretch your arms and move them behind your head back. The lower back should be firmly pressed to the floor. This is the starting position. Now inhale, lift your upper body off the floor and reach your arms towards the ceiling. Exhale and continue twisting until your hands touch your toes. Then take a deep breath and slowly lower yourself. You need to lower yourself until about halfway through the movement, without lying down completely on the surface. Return to the starting position and repeat the exercise as many times as necessary.
Straight leg raises
You need to lie on your back, keep your legs straight, and point your toes forward. Press your lower back to the floor. You need to place your palms under your buttocks. Now inhale and lift your straight legs up so that they form a right angle with your body. As you inhale, tighten your abdominal muscles as much as possible. Exhale and slowly lower your legs. Stop when there are a couple of centimeters left to the floor. Your feet should not touch the floor during the entire approach. It is also important that the lower back is properly pressed to the floor. Repeat the exercise at least 10 times.
Hip lift
You need to lie on your back, raise your legs up perpendicular to your body. Turn your arms at an angle of 45 degrees to the body, palms down. Now you need to inhale and pull your navel towards your spine. Twist your hips, and as you exhale, lift them slightly off the floor. Your legs should continue to be kept straight. Exhaling, slowly lower your hips again. Repeat at least ten times .
Reverse crunches
You need to lie on your back, bend your knees at a right angle. Place your hands along your body with your palms down - they will serve as support. As you exhale, pull your knees toward your chest, tightening your abdominal muscles. Inhaling, slowly return to the starting position.
"Scissors"
You need to lie on your back, raise your head and shoulders slightly above the floor. You can also place your hands under your head to reduce the strain on your neck. Pull out your socks. Raise your right leg above the floor perpendicular to your body, trying to keep it as straight as possible. Raise your left one slightly above the floor. Then lower your right leg and raise your left. Do this without a break 6-8 times for each leg .
High angle saddle
You need to sit down and lean on your hands behind you. Raise your legs slightly up to your chest with your knees. Tighten your abdominal muscles, trying to press your navel as close to your spine as possible. Tilt your body slightly back, while at the same time extend your legs forward. Return to the starting position. It is recommended to perform three approaches of 10 times.
Throughout the exercise, try not to relax your abdominal muscles. If the exercise seems difficult to you, you can start by replacing straightening your legs with lifting your body. At the same time, keep your legs bent at the knees.
Full plank turnaround
First you need to take an emphasis, as with a classic plank. Keep your legs together and try to shift your weight back. Bend your arms slightly at the elbows, pull your right knee towards your left elbow so that the lower part of the body is turned to the side. Then return to the starting position and do the same with your left leg. This is one repetition. A total of three sets of ten repetitions is recommended. To increase the effectiveness of the exercise, make sure that your abdominal muscles are constantly tense.
Navasana – Boat Pose
You need to sit on the floor, bend your knees and lift your legs off the surface. Your job is to balance on your sit bones and tailbone. If this is difficult for you at first, you can grab your hips with both hands slightly below the knee and slightly raise your legs. Those whose level of physical fitness is higher can raise their legs so that their shins and the floor are parallel. Your arms also need to be extended forward parallel to the floor. If you want to make the exercise even more challenging, you can extend your legs and keep them as straight as possible so that your body is in a V shape. Hold this position. To begin with, 30 seconds will be enough, then this time can be increased. Repeat the exercise at least five times.
Circle with two feet
You need to lie on your back. Keep your legs together. Without bending your knees, lift them up. Place your arms along your body for support. Keep your back straight. Smoothly “draw” a small circle with your outstretched legs, about 30 cm in diameter. One circle drawn is one repetition.
It is recommended to change the direction, drawing a circle with your feet, first clockwise and then counterclockwise. By increasing the diameter of the circle, you can make the exercise more difficult. At the same time, the legs must remain straight during the entire time it is performed.
10. Russian twist
For this exercise, you need to sit on the floor with your knees bent. Bend your body at an angle of about 45 degrees, tighten your abdominal muscles. Keep your back straight, stretch your arms forward. Lean on your tailbone, slowly lifting your feet off the floor. Do twisting of your arms and body in both directions. One repetition is twisting first to the right and then to the left. To make the exercise more difficult, you can tilt your body further. To maintain balance, spread your legs wider. Do everything smoothly, keep your back straight, avoid jerking.
Also, in the fight against fat in the lower abdomen, the hula hoop will be useful , as it “breaks” fat deposits. In general, this issue needs to be approached comprehensively and responsibly. Do not expect quick results, because we remember the nasty nature of fat in the lower abdomen and its reluctance to go away. Do everything correctly, gradually and regularly, and then the results will not keep you waiting.
Procedures for correcting fat deposits in the abdominal area
All these methods use different physical factors that reduce the volume of subcutaneous fat due to apoptosis (destruction) of fat cells. The destruction process is accompanied by the release of lipids contained in fat cells into the intercellular space. Lipids are then excreted primarily through the lymphatic system to the liver, where they are utilized.
The process of removing lipids from destroyed fat cells occurs slowly (over 6-8 weeks), and therefore you will notice the first visible result no earlier than after 4 weeks. Before treatment, it is important to activate lymphatic drainage, microcirculation and venous outflow.
This can be done, for example, using injection lipolysis.
Injection lipolysis is a fairly effective method of body correction, which is based on the injection deep into the patient’s subcutaneous fat tissue of lipolytic drugs that destroy the membranes of adipocyte fat cells and release fat.
Non-surgical ultrasonic lipolysis Ulfit
After the preparatory procedures, it is recommended to move on to more global ones.
The most powerful procedure today for eliminating pronounced local fat deposits and sculpting the figure is the South Korean ultrasonic lipolysis procedure - Ulfit-therapy.
The procedure is carried out using the Ulfit device, which generates highly intense focused HIFU ultrasound. It penetrates deep into the tissue - 6-20 mm, heats them and destroys the cell membranes of the fat cell. Next, the breakdown of adipocytes (fat cells) occurs and, as a result, the breakdown of triglycerides into glycerol and free fatty acids.
The destroyed elements of the fat cell enter the extracellular space and are eliminated by the body using the lymphatic system and immune cells. The destroyed adipocytes are absorbed and excreted from the body within 4 weeks. Next, the active process of weight loss begins.
Lymphatic drainage procedures can be used to speed up the removal of broken down fat cells. For example, on the Endosphere apparatus. Vacuum massage, hydromassage, and lymphatic drainage wraps remove fluid and decay products well.
As a rule, the procedure is performed once. But there are no contraindications to undergoing a course of procedures in order to sharpen the contours of the body and make the stomach flat.
It is important to note that Ulfit removes not only subcutaneous fat, but also fights internal fat deposits, which are especially harmful to our health. Ulfit therapy also perfectly tightens the skin. When tissues are heated by the device, not only does the fat cells rupture, but also the active process of production of new collagen by skin cells – fibroblasts – begins. After the procedure, the skin is noticeably tightened and smoothed. And the process will only increase over time.
Liposuction Cellu Program
Ultrasonic Israeli liposuction Cellu Program is based on the use of two types of ultrasound - with high and low wave frequencies.
High-frequency ultrasonic waves freely penetrate to a depth of 8-9 cm and dissolve abdominal (internal) fat. After this, it is eliminated from the body through the lymphatic system. This process is called visceral lipolysis. During a course of procedures, you can eliminate 2-3 kilograms of internal fat.
Low frequency ultrasonic waves are also used at the same time. They penetrate the surface layer to a depth of 3 cm and dissolve subcutaneous fat deposits. In this case, Cellu Program works like classic ultrasonic liposuction.
Figure correction using the Cellu Program technology is so effective that in just 3-4 sessions you can reduce your waist size by 4-8 cm and your body weight by 5-7 kg! The maximum effect is obtained from a course of 15 Cellu Program procedures. Body weight decreases by 20-25 kg, and waist size decreases by 12-20 cm.
In addition, cleansing internal organs of fat load improves their functioning and prevents the development of many diseases of the gastrointestinal tract, cardiovascular system and kidneys. The action of high-frequency ultrasonic waves improves the functioning of the endocrine and nervous systems, harmonizes neuro-endocrine regulation. This gives the effect of general health improvement.
Myostimulation Izoja
Izojay is an innovative Italian technology based on physiotherapy.
The delivery of electrical impulses causes tension in individual muscles without changing their length (stretching). This impact is called isometric gymnastics.
The VIP Line Isogei device works muscles in two modes. One corresponds to aerobic exercise, the second to anaerobic exercise. The former burn fat deposits, the latter strengthen and build muscle tissue.
Thanks to strengthening and increasing muscle tone, the chest rises, clear, harmonious contours of the buttocks, hips, and waist are formed. As a result of active lipolysis, fat deposits are burned. The stomach “goes away”, it becomes flat and toned. The skin as a whole becomes more elastic, firm, and youthful.
The effect of myostimulation procedures is persistent and lasts for a long time. This is not just skin improvement and figure correction. Working out the muscles improves blood circulation, which means the inflow and outflow of arterial and venous blood. Muscles play a big role in the overall health of the body. Improving their tone with the help of Isoja has a rejuvenating effect on the entire body.
Mesotherapy for weight loss
This is a maintenance or preliminary injection procedure. Lipolytic cocktails are injected deeper into the skin - 4-5 mm.
Local accumulation of active components in the mesoderm improves metabolism and accelerates the breakdown of lipids.
Another type of mesotherapy for the body is lipomesodissolution. It is also based on the introduction of special cocktails into the dermal layer of the skin (to a depth of no more than 6 mm), which promote the active breakdown of adipose tissue and the removal of fat from the body.
Cocktails do not consist of several components. Lipolytic components break down the fat cell. Drainage components consisting of extracts of various plants - from green tea to artichokes - speed up the work of lymph flow: so that what has been destroyed is better released. L-Carnitine is an amino acid, a natural substance related to B vitamins, which promotes the rapid conversion of fats into energy.
There are so-called basic cocktails that are calcined superficially: along the spine and along the intercostal spaces. With this method of introducing biological products, biologically active points are activated. With their help, weight begins to decrease as quickly as possible.
In addition to the basic ones, there are local cocktails that are injected into problem areas, including the stomach.
