A protruding tummy is one of the most problematic parts of the body for most people, both girls and men. Especially often fat accumulates in the lower abdomen, which is popularly known as the "lower press". The lower part of the press swings much more difficult than the upper one, and the fat here is very stubborn, and often he does not want to leave even when you have successfully overcome all deposits in the rest of the body. Therefore, the struggle will be long and complex, and only then will the answer to the question of how to remove fat in the lower abdomen become clear to you. But let's talk about everything in order.

The lower abdomen is incredibly problematic, and even exhausting workouts in the gym may not help to remove the fat fold in the lower abdomen. To solve this problem effectively, you need to initially understand its causes, and only then proceed to a solution.

Reason 1. Fat

The most obvious and popular cause of a tummy is below the waist. In general, fat is a strange thing in terms of physiology. We can locally pump up and tighten certain muscles, which 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 decides in which part of the body it wants to lose less, and which one has more. The lower part of the 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.

So, in the presence of fat, only abdominal exercises will be useless: you can increase the muscles, but under the fat deposits they simply will not be visible. Moreover, the volume of the abdomen can be added even more. You need to take action to burn fat. These are cardio workouts: running, swimming, cycling, jumping, and so on, as well as dietary modification. 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

With incorrect posture, it may seem that you have extra pounds in the abdomen, even if in fact they are not. If you strongly protrude and lower the pelvis, hunch your back, a bend appears in the spine, which, as it were, pushes the 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 many 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 walk will become lighter, more feminine and graceful.

Reason 3. Muscles of the lower press

If the lower part of the abdominal muscles is poorly developed, the stomach may bulge even in the absence of a large amount of fat. The oblique muscles seem to be wrapped around the torso. They shape the waist and support the back, working like a corset. Moreover, classic exercises like body lifts and squats can be powerless, since they mainly work out the upper part of the press. We need exercises aimed specifically at the lower part of the press - they will help in how to remove fat in the lower abdomen.

A little about nutrition

Proper nutrition is an important element of a weight loss program. Everything superfluous that you eat and do not burn is inevitably deposited in fat, in particular, in an ugly roller in the lower abdomen.

We note right away that it is impossible to resort to miraculous hard 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 left. In addition, due to sudden weight loss, the skin may sag, and then the lower abdomen will look even more ugly.

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, lean protein foods, complex carbohydrates in the form of cereals. Try to give up fast food, harmful sweets and pastries, smoked, fatty, fried, salty. 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, and not tea, coffee, juices, or carbonated sweet waters.

It is also important to avoid unhealthy snacks in the form of 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 useful and less low-calorie, in addition, they saturate much better than "empty calories".

Exercises to eliminate fat in the lower abdomen

Now let's look at exercises for working out the lower press, thanks to which you can get rid of fat from the lower abdomen.

1. Twisting

You need to lie on your back, keep your legs straight. Stretch your arms and take them back behind your head. 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 stretch 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 go down to about half the movement, without lying on the surface completely. Return to the starting position and repeat the exercise as many times as necessary.

2. Straight Leg Raises

You need to lie on your back, keep your legs straight, stretch your socks forward. Press your lower back to the floor. Under the buttocks you need to put your palms. Now inhale and lift straight legs up so that they form a right angle with the 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 on the floor. At the same time, the legs should not touch the floor during the entire approach. It is also important that the lower back is qualitatively pressed to the floor. Repeat exercise at least 10 times.

3. Raise the hips

You need to lie on your back, raise your legs up perpendicular to the body. Turn your arms at an angle of 45 degrees to the body, palms down. Now you need to inhale and pull the navel to the spine. Twist your hips, and as you exhale, lift them off the floor a little. Legs should continue to be kept straight. Exhaling, slowly lower your hips again. Repeat at least ten times.

4. Reverse crunches

It is necessary to lie on your back, bend your legs at the knees at a right angle. Put your hands along the body with your palms down - they will serve as a support. Exhaling, pull your knees to your chest, so that the abdominal muscles tense up. Inhaling, slowly return to the starting position.

5. "Scissors"

You need to lie on your back, raise your head and shoulders slightly above the floor. You can also put your hands under your head so that the load on the neck is less. Pull out your toes. Raise your right leg off the floor perpendicular to your torso, trying to keep it as straight as possible. Lift the left one above the floor a little. Then lower your right leg and lift your left. Make without interruption 6-8 times for each leg.

6. High angle seat

You need to sit down, lean on your hands behind you. Raise your legs slightly up to your chest with your knees. Tighten the abdominal muscles, trying to press the navel to the spine as much as possible. Tilt the body slightly back, at the same time stretch your legs forward. Return to starting position. Run recommended three sets of 10 reps.

During the entire exercise, try not to relax the abdominal muscles. If the exercise seems difficult to you, for a start, you can replace the straightening of the legs with raises of the body. At the same time, keep your legs bent at the knees in weight.

7. Full turn plank

First you need to accept the emphasis, as with a classic plank. Keep your feet together, try to shift the weight back. Bend your arms slightly at the elbows, pull the right knee to the 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 the left leg. This is one repeat. In total, it is recommended to perform three sets of ten repetitions. To increase the effectiveness of the exercise, make sure that the abdominal muscles are constantly tense.

8. Navasana - Boat Pose

You need to sit on the floor, bend your knees and lift your legs off the surface. Your task is to balance on the sitting bones and coccyx. 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 with a higher fitness level can raise their legs so that the shins and the floor are parallel. Hands also need to be extended parallel to the floor forward. If you want to make the exercise even more difficult, you can stretch your legs and keep them as straight as possible so that the body is similar to the shape of the letter V. Hold in this position. To begin with, 30 seconds will be enough, then this time can be increased. Repeat exercise at least five times.

9. Circle with two legs

You need to lie on your back. Keep your legs together. Without bending your knees, lift them up. Place your hands along the body for support. Keep your back straight. Smoothly "draw" a small circle with outstretched legs, about 30 cm in diameter. One drawn circle is one repetition.

It is recommended to change direction by drawing a circle with your feet, first clockwise and then counterclockwise. By increasing the diameter of the circle, you can complicate the exercise. At the same time, the legs should remain straight during the entire time of its execution.

10. Russian twist

For this exercise, you need to sit on the floor with your knees bent. Deviate the body at an angle of about 45 degrees, tighten the abdominal muscles. Keep your back straight, stretch your arms forward. Lean on your tailbone, slowly lifting your legs off the floor. Do twisting arms and body in both directions. One repetition is twisting first to the right and then to the left. To complicate the exercise, you can deflect the 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 will useful hula hoop, which, as it were, "breaks" body fat. In general, this issue should be approached comprehensively and responsibly. Don't expect quick results, because we remember the nasty nature of fat in the lower abdomen and its unwillingness to leave. Do everything right, gradually and regularly, and then the results will not keep you waiting.

Useful videos on how to remove fat in the lower abdomen