How to get rid of fat at the bottom of the abdomen. How to remove fat from the bottom of the belly quickly and efficiently at home

Belly is one of the most problematic zones. And considering that the first abdomen suffers, then the efforts to get rid of fat should be attached primarily to this part of the body. There is no universal method of getting rid of fat at the bottom of the abdomen. It is necessary to choose the optimal mode of loads, adjust the power (a diet will be required), and also do not forget about wraps.

What kind of diet is better to use? It can be any low-calorie and low-carb diet as well proper nutrition. It follows from your preferences and health status.

But whatever you choose, you need to abandon alcohol, smoking, fast food, carbonated drinks. It is necessary to reduce the use of sweets and swells to a minimum. There should be many vegetables, greenery, fruits and berries in the menu. These products contain a fiber that cleans the intestines, and this is important for weight loss in the abdomen. In addition, during any diet it is necessary to drink quite clean water. She also cleans the body and accelerates metabolism. There are about two liters of water.

In order to remove the abdomen, it is necessary to breakfast tightly. It can be cereal, omelet or cottage cheese. Such a breakfast will give energy and will help to avoid harmful snacks. You need to dinner easily - cottage cheese, vegetables, fish. And it is necessary to do it three hours before sleep, if there is a feeling of hunger, you can drink a little low-fat kefir in an hour before sleep.

There are several variants of diets that allow you to get rid of fat at the bottom of the abdomen. We offer two most effective.

breakfast: flakes with bran and banana; or two bread, two tomatoes, an apple and yogurt, or a fruit salad with low-fat yogurt;
snack: fruits (apples or citrus);
lunch: chicken and salad; or fresh boob, ham and salad; or vegetables and shrimp;
afternoon school: salad or banana with yogurt;
in the evening: Fish and stewed zucchini; or cauliflower casserole and one apple; Or boiled beans and tomatoes.

You can also create a menu and differently. The main thing is to follow the rules.

Without loads, too, do not do. Of course, it is useful to engage in any sport. It can be swimming, walking, aquaaerobics, yoga, dancing. Any physical activity will not only help get rid of fat, but also to strengthen health. However, to remove fat at the bottom of the abdomen, special exercises will be required.

Here are some not very sophisticated exercises For the bottom of the belly:

lie on the back and alternately raise the legs up, the tempo must be fast;
the initial position is the same, the legs are bent, the right hand should be on the back of the back, and the left must be drawn to the right thigh, while pulling the stomach, then repeat the left hand;
lying on his back, lift legs up and detain them for three seconds, then omit;
lying on the side, bend right hand In the elbow and rest in the floor, the legs bend, raise the hips and delay for two minutes, then omit, repeat the exercise, lying on the other side;
sitting, legs bent at an angle of 45 °, to twist the body to the sides;
lying on the back, raising hands and legs up, trying to reach your fingers to the stop;
sitting on the floor, rest in hand to the floor and raise the hips so that the body was straight;
the same position, it is necessary to pull the legs to the chest, and then straighten them;
scissors - simple and efficient exercise.

You need to do exercises every day, do a few repeats. All charging will take about 25-30 minutes. This is not very long.

Wraps - an effective procedure that, together with physical exertion and diet, will help get rid of the fat at the bottom of the abdomen. Use for this procedure can be algae, burning peppers, herbs, honey, mustard. Recipes are very different and all of them are effective, but it is possible to choose something in an experienced way.

Before the procedure, you should take hot shower, scrast the stomach. You can massage for additional blood circulation. During the procedure, it is necessary to cover the abdomen with a special mass for wrapping and wrapped everything. food film. Next, you can enjoy the houses on the house or lie under the plaid. You can keep a lot from 40 minutes to two hours, then the mass must be washed away. Of course, it is necessary to carry out the procedure more than once, the course will be required. But after the first time the result is noticeable. Here are some recipes.

With mustard

Portion of mustard powder and two portions of honey mix with a small amount of warm water and apply on the stomach. Hold about 60 minutes.

With chocolate

Dark chocolate tile melt on a water bath and thick lubricate the abdomen. The procedure can be carried out within two hours.

With coffee

Third glass of ground coffee mix with three tablespoons of warm water, add 10 drops of orange or juniper oil and apply a mass on the stomach. Fit 1.5 hours.

Recipes for wraps can be chosen and others. It is only important to do the procedure regularly - no less than 12 procedures every other day. And at the same time, you should not forget about other means of getting rid of fat at the bottom of the abdomen, only then it will be possible to pull this part of the body.

Extra kilograms are not distributed by the body evenly. The problem zone will always be deleted special attention: legs, hodges, belly ... If you find that the problem area is on the stomach - the most stubborn roller, which stands up to last days Diets, it is worth thinking about exercise. How to remove fat from the bottom of the abdomen and, preferably, quickly?

Table of contents [show]

Causes of the appearance of the "roller"

Why this inesthetical tubercle is formed, preventing even slender girls Wearing tight dresses and frank bikini? The main reason, of course, overeating. Furious and fat. Sweet and smoked. Many times wrapped by all who are not too lazy, fast food. All this must be determined and forever exclude from their menu, or flat belly You do not see.

But the main cause of volumes in this area is low-moving image Life. Think about yourself, how often do your muscles work at the bottom of the abdomen? Without aimed exercise - almost never. It is not surprising that they quickly lose their shape, relax and begin to squeeze. And since you thought, how to remove the bottom of the belly quickly, it means that the problem has long begins. Output one: go to the active lifestyle and go to the gym. Or take care of the exercises at home. Not on Monday, not tomorrow, but right now.

How to remove the abdominal bottom: exercises

Alas to work out this complex zone, you will have to work as well. So much that some easier to decide on the operation - for example, an effectively removing the bottom of the abdomen, - abdominoplasty! However, what to immediately rush to extremes?

In this article, you will find 3 remarkable exercises with an additional bonus: video showing how to remove the bottom of the abdomen at home. 25-30 minutes of free time daily and the power of will - and it will not be necessary for a surgeon or a personal coach.

Lie on the back, putting hands along the body. Pull the toe of the right leg to feel the tension in the muscles, and quickly raise and lower it 15 times, without touching the floor. Repeat the same for the left leg, and then for both legs at the same time.

Divide your arms and lower them on the floor. Bend legs in the knees. Slowly tightening his knees to the stomach, lower them to the right and left, trying to touch the floor. The number of repetitions is from 15 to 30 times in each direction depending on your well-being and physical form.

Stand on your knees, straight hands clutch in the castle in front of you. Speak back so far, as you can and slowly return to its original position. Back straight, no longer bend, stomach does not stick out! Those who are already in good physical form, They can try to perform this exercise, holding ankle.

That's all! Regular execution of these exercises is enough to pull the muscles and bring your belly in good shape. And for a truly brilliant result, use the respiratory gym for the belly of Marina Corpan.

How to remove the abdomen in the week

It is clear that the huge protruding belly is not removed for a week. But a small but noticeable fat roller - easily. Training, breathing exercises and simple diet The combined efforts will be shattered for 7-12 days. You need the following.

Fill the menu by protein products. Eggs, low-fat kefir and cottage cheese, lean meat and fish, buckwheat and oatmeal makes rid of fat reserves without hungry suffering from the refrigerator. Protein food has a triple benefit: satisfying, muscles grow, and the skin acquires elasticity.

There is a fiber. Vegetables, fruits and shop purchased healthy nutrition A bag with wheat, rye or oat bran will allow in a matter of days to gain a clean intestines and a flat belly.
Drink as much water as possible. The standard advice of all diets works in this case.
To completely eliminate the diet of sugar and alcohol.
The whole kitchen of McDonalds definitely falls under the ban. Net Fast Food!

Do not forget about additional "attacks" on the problem zone in the form of coffee scrubs for weight loss, abdominal massage and cosmetic masks. These effective measures will help to remove not only extra volumes, but also an unpleasant "leather apron" on the stomach. Of course, if this problem you have.

How to remove the abdominal bottom: video lesson

vesdoloi.ru.

A discoverished tummy is one of the most problematic parts of the body in most people, both girls and men. Fat at the bottom of the abdomen is especially often accumulated, which is known as the "lower press". The lower part of the press swings much more difficult than the top, and the fat here is very stubborn, and often he does not want to leave even when in the rest of the body you successfully challenges all sediments. Therefore, the struggle will have a long and complex, and only then the answer to the question of how to remove fat at the bottom of the abdomen, will become understandable. But let's go about everything in order.

Features of working with the bottom of the abdomen

The lower part of the belly is incredibly problematic, and even exhausting workouts in gym May not help remove fat folds at the bottom of the abdomen. In order for the solution to this problem to be effective, it is necessary to initially understand its causes, and after after reaching a solution.

Cause 1. Fat

The most obvious and popular cause of the tummy below the waist. In general, fat is a strange thing from the point of view of physiology. We can locally pump up and pull onto or other muscles. power exercisesBut it is impossible to burn fat in one part of the body - if you lose weight, you lose weight in general, and the body itself decides, in which part of the body he wants to lose less, and in what - more. The lower part of the belly is one of the most stubborn - fat here is very resistant, especially if you have also genetic predisposition To the so-called tummy.

So, if there are fat, only the exercises on the press will be useless: you can increase the muscles, but under fat deposits they simply will not be visible. Moreover, the volume of the abdomen can add even more. Need measures aimed at fat burning. These are cardiovers: running, swimming, bike, jumping, and so on, as well as a diet correction. Proper nutrition, which is based on useful products and categorically does not allow overeating - this is what you need to remove fat from the bottom of the belly and the other parts of the body.

Cause 2. Osanka

With incorrect posture it may seem that you have extra kilograms in the abdomen, even if they really do not really. If you are strongly protruding and lower the pelvis, a hubby back, a bend appears in the spine, which, as if, pushes the belly forward. As a result, you look thicker and lower than you are. If it seems to you that the reason for this, try to adjust the posture. For this there is a large number of exercises.

Another lifehak for women who are accustomed to hung up - heels. Even a small heel will automatically force you to straighten your back, and the gait will become easier, feminine and graceful.

Cause 3. Lower Press Muscle

If the bottom of the press muscle is well developed, the stomach can be written even in the absence of a large amount of fat. Kosy muscles seemed to be wrapped around the torso. They form the waist and support their back, working like a corset. Moreover classic exercises like lifts of the hull and squats may be powerless, as they mainly work out top press. Need exercises directed to the lower part of the press - they will help how to remove the fat at the bottom of the abdomen.

A little about nutrition

Proper nutrition is an important element of the slimming program. All unnecessary that you eat and do not burn, inevitably postponed in fat, in particular, in an ugly roller at the bottom of the abdomen.

Immediately we note that resorting to miraculous rigid diets promising to get rid of 10 kg per week, it is impossible. You will only undermine your health, and the weight will return as fast as you left. In addition, the skin can be saved in view of a sharp weight loss, and then the bottom of the abdomen will look even more ugly.

Lose weight smoothly and gradually - it's safe. Initially, teach yourself to eat often and in small portions. The basis of your diet should be fresh fruits and vegetables, low-fat protein products, complex carbohydrates as a porridge. Try to refuse fast food, harmful sweets and baking, smoked, oily, roasted, salted. Limit the use of sugar salts, as well as alcoholic beverages.

It is very important to drink a sufficient amount of liquid - clean drinking water in an amount of at least 1-1.5 liters per day. Note that it concerns the water, and not tea, not coffee, not juice and non-carbonated sweet waters.

It is also important to avoid harmful 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-calories, in addition, they are saturated much better than "empty calories".

Exercises for eliminating fat at the bottom of the abdomen

Now consider exercises to study the lower press, thanks to which you can get rid of fat from below the abdomen.

1. Twisting

You need to lie on my back, keep your legs straight. Hands pull and throw them back back. The loin must be firmly pressed to the floor. This is the starting position. Now inspire, tear off the top of the body and stretch your hands to the ceiling. Make exhale and continue to twist, while your hands touch the socks. Then make a deep breath and slowly go down. It is necessary to descend about half of the movement, it does not lie on the surface completely. Return to its original position and repeat the exercise required number.

2. Lifting straight legs

You need to lie on your back, keep your legs straight, stretch socks forward. Hurry up to the floor. Under the buttocks you need to put your palms. Now breathe and lift the straight legs up to make a straight angle with the housing. In the breath as much as possible abdominal muscles. Make exhale and slowly lower your legs. Stop when the floor remains a couple of centimeters. The legs should not touch the floor throughout the approach. It is also important that the loin is highly pressed to the floor. Repeat the exercise at least 10 times.

3. Lifting hips

You need to lie on the back, legs to raise up perpendicular to the body. Hands Expand at an angle of 45 degrees to the housing, palms down. Now you need to breathe and tighten the navel to the spine. Two thighs, and, exhausted, break them a bit from the floor. Feet and then need to keep right. Exhausted, slowly lower the hips again. Repeat at least ten times.

4. Reverse twisting

It is necessary to lie on the back, the legs bend in the knees at right angles. Hands put along the body down the palms - they will serve as a support. Exhausted, tighten your knees to the chest, so that the abdominal muscles tighten. Inhaling, slowly return to the starting position.

5. "Scissors"

You need to lie on my back, head and shoulders slightly lift over the floor. You can also put hands under the head, so that the load on the neck was less. Socks pull. Lift above right leg Perpendicular to the body, trying to keep it as much as possible. Left lift a bit above the floor. Then lower the right leg and lift the left. Do without interruption 6-8 times for each leg.

6. Sed High Angle

You need to sit down, rely on your hands behind yourself. Legs slightly lift up to your chest knees. Strain the muscles of the press, trying to press the navel as much as possible to the spine. Corpus Disclosure slightly back, at the same time pull forward the legs. Return to its original position. Run it recommended three approaches 10 times.

Throughout the exercise, try not to relax the muscles of the press. If the exercise seems difficult to you, it is possible to replace the straightening of the legs with climbs. At the same time, keep the legs bent in the knees on the weight.

7. Full strap with a turn

First you need to adopt the stop like when classic bar. Hold your feet together, Weight try to transfer back. Sit's hands slightly in the elbows, tighten the right knee to the left elbow so that the lower part of the housing is turned to the side. Then return to the starting position and do the same with the left foot. This is one repeat. It is recommended to perform three approaches for ten repetitions. To increase the efficiency of the exercise, make sure that the press muscles are constantly tense.

8. Navasana - Boat Pose

You need to sit on the floor, bend the knees and tear off the foot surface. Your task is to balance on the seeded bones and cocks. If you first give it hard, you can grab the hips with two hands a little lower knee and slightly lift your legs. Those whose level of physical training above can raise the legs so that the leg and the floor are parallel. Hands also need to be pulled out parallel to the floor forward. If you want to make an exercise even more difficult, you can pull out your legs and keep them as much as possible so that the body is similar to the letter V. Hold in such a position. To begin with, it will be enough 30 seconds, then this time can be increased. Repeat the exercise at least five times.

9. Circle with two legs

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

It is recommended to change the direction by drawing a circle of legs first clockwise, and then against it. By increasing the diameter of the circle, you can complicate the exercise. At the same time, the legs should remain straight all the time.

10. Russian twist

For this exercise, you need to sit on the floor, bending the knees. The body is rejected at an angle of about 45 degrees, the muscles of the press strain. Keep your back straight, pull forward. Repeat on the tailbone, slowly taking the feet from the floor. Make twisting hands and housing in both directions. One repetition is twisting first to the right, and then left. To complicate the exercise, you can deflect the case on. In order to hold the balance, lay the legs wider. Do everything smoothly, keep your back straight, avoid jerks.

Also in the fight against the fat at thenime of the belly will be hula-Hup is usefulwhich, as if "breaks" fatty deposits. In general, it is necessary to approach this question comprehensively and responsibly. Do not wait fast results, After all, we remember about the bad character of the fat at the bottom of the abdomen and its reluctance to leave. Do it all right, gradually and regularly, and then the results will not make you wait.

Useful videos on how to remove fat at the bottom of the belly

www.fitnesra.ru.

Regular training will help achieve slender Figure and flat abdomen. The fat burning procedure is long - no earlier than in two months the waist will become slimmer. For better effect, it is recommended to simultaneously engage in aerobics and is balanced to eat. For classes, you only need a soft carpet. Therefore, all the recommendations you can easily fulfill at home and you can quickly remove the belly, bypassing the gyms.

Deciding to pump up the press, perform exercises for slimming belly at home about three times a week. More frequent classes will not help remove the stomach faster. Abdominal muscles are oblique, transverse and straight. The straight muscles are well hammer when walking legs in the sitting or lying position. Cross muscles Strengthen from the situation on all fours.

Exercises for weight loss Niza belly conducted at home

Preparatory stage

Before starting workout, heals the body muscles so that there are no injuries and damage. It is recommended to pre-control and remove the room.

It should be warm up four minutes. Walking or running in place will increase blood flow to organs, bundles and tendons. Pulse and breathing. So, you gradually prepare the body for physical exertion.

Deciding to play sports for tightening the abdominal muscles, guided by the following rules:

Conduct classes in the morning, in 40 minutes you attempt the carbohydrates, after exercises, protein food is required: you want the muscles to grow and appear relief.
Keep your breath during training and restore it in breaks.
Gradually complicate the task - and you can withstand the right physical Load Two weeks later.
Complete the classes with a massage, it removes the tension from the body, will help burn fatty tissue and remove the stomach.

Exercises allowing "Tighten" top muscles press

Upper press strengthen it easier than side and lower. These muscles work in everyday life. The following exercises will help to pump it.

Twisting. Loki on the back, bend the legs in the knees and tighten, put the hands behind the head. Strain the muscles of the press, quickly tightening the body body towards the icers. Execution: On the exhale, lift the shoulders in the direction from the floor, for three seconds, fix the position, go back to the initial position. Repeat eight - ten times. Make a two-minute break, then repeat.
Potted knife. Tighten on and stretch out in the "String", palm remove the head. At the same time, try to raise body housing and legs. The movement begins on exhalation. For better effect, do not touch the floor with your hands and legs.

Exercise for the Lower Press

Classes that work on the lower abdominal muscles are distinguished by the load on their feet. They are recommended to perform every day for 10 minutes.

Pop up legs. Lie on the back and lift your legs in such a way that the ankles are parallel from the floor, the knees are on the same level with the hips. Hands away on the sides. Strain the muscles of the press to tighten the hips to the height of three centimeters from the floor. Secure the position for three seconds. Repeat 8-10 times. Make a two-minute break, then repeat another 8-10 times.

Follow the rules: inhales deeply before starting the move, raise the hips on exhale. Do not break back from the floor.

Exercises capable of tightening sick muscles

Different with the complexity of execution and not always forces not trained people. Sometimes require additional sports attributes.

Side twisting. Lie on the back, spread the thighs, feet on the width of the shoulders, put the palms under the head. Perform twisting by attracting the shoulder to the opposite foot (knee part). The elbow must be on the same level with the shoulder. The second elbow to tear off the floor should not. Return to the initial position and take twisting in the second side. Fix the position of the bottom of the body. Perform ten approaches, relax, repeat 10 times.
Body rise. Lie the side, one palm boost, the other do the stop below. Lift the body body as high as possible, fix the position for three seconds, go back to the original position. Repeat the movement 10-15 times, then relax, relax. Do not do the exercise daily. Do 2 times a week, follow the calorie food. As a result - quickly achieve a flat abdomen.

Strapping of transverse press

It is difficult to make this part of the press, it is enough to maintain its tone, performing the following actions.

Breathing exercises

We make a deep breath, then a sharp exhale and strongly draw the belly.
Fix the position for 5 seconds, then breathe deeply and relax.
Let's protrude the stomach as far as possible in front of yourself, and fix the position for 5 seconds.
We relax the muscles of the press.
Exercise 8-10 approaches daily.

Slopes standing

We put legs on the width of your shoulders, palm on the belt.
Tilt the housing to the right, then left (hands from the hip do not tear).
We repeat eighteen times in each direction.

Mahi feet

Stand up so that the legs of the legs come into contact, the hands lay the cross-crosswise on the chest.
I pull forward (alternately right, then to the left) hands, while simultaneously using opposite legs.
We repeat the exercise up to 20 times.

Difficulties with the drawing of the abdominal wall talk about a strong weakening of the press. To strengthen it, you can fulfill these recommendations. Classes will help to remove several extra kilogram Already three weeks later.

Power Exercises with Wheel For Press

The gymnastic roller is working on all the groups of abdominal muscles.

Stand on your knees, holding a roller for the press ahead of yourself. Land on it and move forward, then return.
Lower the belly and on the elongated hands using the roller, hold forward. Not bending hands, try tighten the simulator to yourself.
Standing time on the width of your shoulders. Move down seem to put the roller on the floor. Weight body transfer to the simulator and rolling forward until you touches the floor. Hold for 5 seconds and stand up (we recommend removing everything too much from the floor).

Conclusion

Sports Tips listed above will help to remove the extra weight and achieve a flat tummy..

In addition to the waist zone, you are adjusting other problematic parts of the body, as well as improve general state organism. All classes can be grouped and performed alternately. Regular work will help in creating a flat tummy.

Be prepared for the fact that quickly - in 2-3 days will not be able to make a flat abdomen. Trade yourself every day and are fully told.

Maintain the press in the tone is easy - it is enough to devote forty minutes to physical exertion.

Remove fat from the sides is not so simple, but by making it - you will reduce the likelihood of diabetes, heart disease, problems with the spine and breathing apparatus. This will serve you additional motivation In the fight S. excess weight. After all, health depends on the right lifestyle and proper care.

We wish have a good mood, beautiful body and flat abdomen!

Most female representatives consider the volumetric abdominal abdominal problem. These problems are associated with the following reasons: inappropriate to lifestyle, too rapid weight reduction, condition after genera, impaired metabolism and a certain body structure.

Do not hurry to consult a doctor in order to solve the problem of a convex belly. There are several effective ways to win with this problem itself, without much effort on themselves and the body. From you, for starters need only a concentration on the positive effect and the application of some effort.

The popular question is even among slept women - How to lose weight at the bottom of the abdomen? Assist in this case will help exercise and reduce the reception of individual foods!

Do not forget about body creams, which also need to be used to achieve the maximum result. It is worth very carefully selecting funds for modeling a figure, paying particular attention to the composition. In most fat burning creams from the mass market, there are harmful components, which not only do not struggle with the problem of deposits at the bottom of the abdomen, but also significantly worsen the quality of the skin. As a result of numerous studies of safe and efficient creams, a unconditional winner was defined - Mulsan Cosmetic. We recommend that the official online store of the brand Mulsan.ru is recommended.

Features of nutrition

Following the established diet becomes the initial step towards bringing your abdomen in order. For a certain period, it should be removed from the consumed food sweet, greasy and fried products, Confectionery, canned food and fast food products. Reception of honey and sugar should also be limited.

Meal must be fractional. And include: vegetables, fruits, low-fat fish, meat, cereals and cereals. Nutritionists advise once in 7 days to hold.

It is also necessary to comply with a condition in which starvation during such a diet is prohibited!

Also during the day it costs to consume a large amount of water, not in liter at a time, but at least 1.5-2 for the whole day - certainly!

Types of physical loads

To reduce the lower abdomen in 7 days, it is worth starting to visit, engage in aquaaerobic, pay attention to yoga or body inflexion ( this species Classes specifically affect the zone that requires special attention). The abdomen also contribute to bringing the tummy in order, lifting self-esteem and enjoy pleasure from such exquisite televitations. The hoop (Hula-HUP) is well eliminated from the excess fat. These simple exercises Correct the figure at the bottom of the abdomen, but also reduce the size of your waist and sides. At the same time, if you want a result, you will have to wait for yourself to make such classes regular at least 10 minutes daily. The negative point is that the initial classes in most cases can leave on your bodies from brunt.

Experts in the fitness field argue that it is impossible to remove the amount of fat only at the bottom of the abdomen - to eliminate this task, it is worth focusing on aerobics. Such classes act well for fat stocks in the whole body. For a simple reduction in weight, it is enough to strengthen the muscles at the bottom of the abdomen, choosing a couple of good exercises. The same approach requires cardionloads that are well dried the body (for good result It is necessary to run 6-9 km, which is generally 10-15 thousand steps).

Pretty good exercise is the rise of straight feet. The initial position, lying on the floor, legs straight, hands are located along the body. At the expense of 3 raise your legs 90 degrees from the floor, observing them to not be bent in the knees, and omit them after 2 seconds. You need to repeat 15 times.
Beautiful exercise - drawing in the air. The initial position is similar, as in the past exercise. Then you make the rise of one or two legs at once and draw numbers from 0 to 9 in the air. Each digit needs to work at least 5 times.
Special attention is paid to the removal of the abdomen. Tightly fix the legs so that they do not rise during the exercise period, and the hands must be fixed all the time. Make this exercise Not less than 2-3 minutes. If possible, do longer, do, most importantly, not less than 2-3 minutes.

Massage to get rid of belly bottom

For an effective and rapid decrease in the lower lobe of the abdomen, special actions must be performed. Pretty significant is aimed at slimming Niza abdomen. At the same time make it quite easy:

Run down on the back, putting a soft object under the head, put on the stomach, grab the problematic place with large and index fingers and make the nesting pinching of the navel for at least 3 minutes.
Next, not less than a minute pat and stroke the problem space.

Such light movements will take you no more than 5 minutes, but the result will be amazing! Do not be lazy, devote your own body for at least 5 minutes daily, and it will certainly be grateful to you!

Plastic belly

In rare cases, the volume of the abdomen below occurs the reason for the reduction of skin elasticity (this usually occurs during fast deliverance from unnecessary kg or childbirth) - fix this problem in the forces of plastic surgery. Often, abdominoplasty is used to solve it. This intervention consists in separating and eliminating excessive skin and splitting fatty deposits with the help of cannula (in essence, the operation looks much harder - the doctors are reinforced and bind tissues, create a hole in the navel, etc.). At the end of the operation, a small shoving remains (it is easily hidden under the underwear). It lasts from two to five hours.

Please note: most fat-burning drugs are greatly vigorous, many of them contain caffeine. Therefore, take them in the afternoon undesirable. Most effective option - Drinks such drugs for half an hour before training.

Nutrition Suchomat, a sedentary lifestyle, constant snacks lead to the appearance excess weight. And very often "suffers" by the waist. Therefore, remove fat from the bottom of the belly is the dream of very many girls. There is no single means of eliminating this problem. Therefore, do not count on the fact that by drinking a "magic" tablet or running a pair of circles in the stadium, you get rid of excess weight. For this there is a whole range of events. So, what ways there are ways to talk about it below.

Diet

In importance, this item is definitely in the first place. Professional nutritionists, studying information on how to remove fat at the bottom of the abdomen, came to the conclusion that it was simply impossible to get good proportions without proper nutrition. The bright confirmation of this is athletes engaged in fitness and bodybuilding, which are constantly sitting on diets. Thinking, with the bottom of the belly, you must first learn to stick right regime food, and then pick up suitable physical exercises. Enter a new habit: do not eat after six and do not snack dry. Do not skip breakfast, as this is one of the most important techniques of food. If he is satisfying, then the desire to snack simply will not arise. And do not be afraid to move, because all the calories obtained will be burned and not transformed into fat. If after a dense breakfast, a feeling of hunger appeared, it is better to quench it with yogurt, vegetable salad or kefir. This eliminates the feeling of hunger and will not add centimeters in the waist area. Exclude flour food from the diet. They are not only calories, but also can cause gravity in the stomach. Drink as much greens, fruits and vegetables (especially zucchini and beets). These who are perfectly quenched hunger and does not add extra kilograms. Refuse to eat beer and carbonated drinks. Well, ideally, of course, you should quit smoking.

Stress

Many psychologists are confident that obesity is a purely psychological problem. Are you thinking where the extra centimeters come from and how to remove fat from the bottom of the belly? Try to start remembering when you stayed well for the last time. The thing is that regular experiences, overwork and stress increase the level of cortisol (hormone), due to which fat accumulates in our body. For a moderate concentration of cortisol in the body, experts recommend as often to be selected in nature and relax from work in a family circle.

Exercises

To learn how to remove fat from the bottom of the belly, it is not necessary to purchase a subscription to the fitness club. Many exercises can easily perform at home or at work. The main thing is to make them regularly and do not miss training. As for the number of repetitions, there must be at least 15 in each exercise.

Pop up legs. Lift the legs from the position of Lözka so that they are perpendicular to the floor and slowly lower them.
Press. From the position of Lözh, raise the housing to the legs bent in the knees.
Painting. From the same position, lift the legs pressed to each other and start drawing numbers them.

Excess fat at the bottom of the abdomen is a well-known problem zone.

You can weigh within our norm, but this area just below the navel is stubbornly refuses to get rid of fat deposits.

Twisting and other exercises in the press are unlikely to help, as they are intended for muscle formation, and not removing fat. To obtain flat tummy, Follow our recommendations that will prompt how to remove the abdomen quickly and efficiently, thanks to the power plan and training.

Features of fat in the abdomen

The fatty tissue in the abdomen area consists of subcutaneous soft fat, as well as deeply located visceral fat. How to remove fat from abdominal bottom?

First, it is recommended to focus on the loss of visceral fat, since it is he who causes the development of diabetes and heart disease. This type of adipose tissue reacts well to traditional, proper nutrition and intensive physical exertion.

Subcutaneous fat does not pose a threat to health and is a cosmetic problem, so it is so difficult to get rid of it. You can not have overweight, but have a high percentage of adipose tissue in the body. It is impossible to point to get rid of fat at a certain body.

In this case, a consistent integrated approach is required, which will take into account nutrition and workouts to reduce the total share of fat mass.

To achieve a healthy weight, most people require controlled changes in nutrition.

The main rule is to consume calories less than spending in the process of daily activities. If your weight is normal, working with problem zonesAs in the bottom of the abdomen, it will require great effort and clear compliance with the right nutrition.

In this case, you cannot miss the workout, spend the cheat-day or allow yourself to overeat at the party.

Stop consumption of simple carbohydrates and alcohol, increase the protein component of your power, turn on the fiber and healthy fats:

whole grain products, for example, a small portion of brown rice;
non-fat protein dishes, baked or grilled - chicken breast or white fish;
non-smoke vegetables, fresh or steamed;
sheet greens as a salad refilled by lemon juice with olive oil.

It is recommended to avoid sweet drinks and fast food. You need to accurately measure portions with kitchen scales to ensure that it is guaranteed to not exceed your daily calorie rate. Divide food intakes 5-6 times a day.

Reduce calorie a little to provide a daily deficiency of 250 calories. Overweight Calorie deficit prevents growth muscular masswhich you need to burn fat more efficiently.

Required training

For the loss of overall fatty mass require regular cardiography with moderate intensity and a duration of about 150 minutes per week.

If the health condition and the total physical training Allowed sports physicians recommend to increase this time up to 250 minutes a week, dividing 5-6 days. This will help get rid of a significant fat layer, provided that low-calorie nutrition is met.

To burn fat even more, take 2 or 3 of these cardiac cards with high intensity. After the preliminary alternate short periods of active work at the slow motion intervals.

Studies have shown that high-intensity interval trainings burn fat most effectively.

Power training is also important to improve the ratio of muscle and fat mass. Pay them at least 2 days a week.

Focus on basic exercises: Make, and pull up.
That static exercise, as