The emergence of a "rescue circle" in women and men is closely related to the nature of body fat. Visceral fat "envelops" internal organs of the abdominal cavity. Throwing hormones into the blood - adrenaline and cortisone, it disrupts the metabolism. Among the factors of the appearance of visceral fat, morphomedicine highlights:

• hypertension;
• cardiovascular diseases;
• diabetes;
• genetic predisposition;
• overeating.

Lipogenesis imbalance responsible for the formation of adipose tissue, and lipolysis - fats splitting undergoes the appearance of subcutaneous fat at thenore of the abdomen. The equilibrium violation of the processes described above:

• stress;
• hormonal disbalance;
• passive lifestyle;
• unhealthy food - a surplus of fast carbohydrates and incorrect fats in nutrition.

How to remove the abdomen quickly and efficiently

Belly is one of the attractive and problematic zones of the female body at the same time. How to remove the lower part of the abdomen - the current question after childbirth. Miscellaneous Boc and Orange Cork becomes an insurmountable obstacle on the way to tightened forms. Guide to action provides for a daily comprehensive approach, which includes:

• balanced diet;
• sports load;
• cosmetic procedures.

At home

To learn how to remove fat with the bottom of the belly at home, you need to follow the recommendations of stellar coaches and nutritionists:

• New York coach, founder of the studio Willspace - Will Torres insists from the power of sugar, alcohol, carbohydrates and dairy products. Dessert replace with berries and fruits. For dinner, drink vegetables rich in water - zucchini, cucumbers, radishes, asparagus.
• Fitness coach Lady Gaga and Jessica Simpson - Harley Pasternak - recommends to carry out 14-15 thousand steps a day. In addition, resort to energy-proof training with elements of aerobics and power load.

Salon treatments

Skin to the tone and significantly lose the salon procedures in the amount. To simulate the body of the beauty industry offers:

• Cavitation - non-operational liposuction. It removes local fat deposits using a special device. By affecting a fatty tissue, it forms in it vacuum bubbles that burst and destroy the cell membranes. An important condition is the combination of the procedure with a diet and physical activity to prevent the assimilation of fat-destroyed by the apparatus.
• Les Thermes Marins de Saint Malo program, which provides for applying lipolytic thermomars with algae and guarana, wrapping for 30-45 minutes.
• The procedure based on an integrated approach aimed at solving the question of how to remove fat from the bottom of the abdomen as quickly as possible. Laser lipolysis splits fat cells, vacuum laser stimulation enhances metabolic processes, making skin elastic. In conclusion, the radio wave lifting, which is characterized by the accumulative effect.

Surgically

Liposuction eliminates sagging skin by surgical intervention. The result of the operation is a taut figure, a beautiful waist. The complexity of the procedure is determined by the volume of fat deposits, the condition of the skin. The classic laser technique removes up to 3 liters. The water jet method for one approach will get rid of 6 liters. The recovery period can last from 5 to 10 days.

Exercises for slimming Niza Belly

For rapid slimming in the waist, Coach Will Torres recommends that five days a week alternate training for endurance with calorie burning exercises. An efficient option will be cycboxing classes. The fast slimming program from Denise Austin will have to make dance aerobics lovers. Combining elements of Latin choreography with kickboxing accelerates metabolism, all groups of muscles will use.

Cardio

Answering the question of how to lose weight at the bottom of the abdomen, the fitness coach Oscar Smith insists the combination of serious cardion loads and a strict diet. Exercises on the Old school method include:

• lifts of the body from the position lying;
• reverse twisting;
• mahi legs.

Cardiography provokes a decrease in fat deposits in the region of the abdominal cavity. Running, cycling, swimming, aerobics contribute to calorie burning. Properly specified rhythm and balanced nutrition will have a positive effect on the relief of the body, preventing the loss of muscle mass. The training program for a flat tummy from the Shakira includes push-ups with a slide, lunges with legs, swing press, jumping, knee rise, "scissors", hip-hop elements. For self-performing effective exercise:

• lie on the floor, bend the knees;
• start moving, lifting legs from the bottom up, slightly tearing the back from the floor;
• lay at 1-2 minutes;
• return to the starting position;
• repeat 5 times.

Power training

Fitness expert from USA Gillian Michaels offers strength training. Built according to the Push-Pull principle, they are based on super sets and plyometrics - jumps of varying degrees of complexity. The basis is the PLANK-UP exercise - from the plank lying, descend alternately for each hand. Squats, raising and lunges with dumbbells 2 kg each simultaneously combined with hand and shoulders exercises. The main workout condition is high intensity.

Plank-Up.

How to get rid of fat at the bottom of the abdomen using a diet

The founder of the protein power principle Pierre Duan advises to comply with the right balance of proteins, fats and carbohydrates in the menu, taking into account the body's energy consumption for food. In their books on the topic, how to remove fats from the bottom of the abdomen, the dietist Robert Atkins recommends a two-phase diet, the first stage of which regulates the metabolism, burning instead of carbohydrate fats. The second phase is designed to save the results obtained.

The beauty industry to maintain perfect weight offers perfumes for Slimming Prends Moi from the French company Robertet. Their calling is to neutralize appetite, which will help reduce the number of calories used. Aroma with citrus notes hides special substances that, when contacting the skin, produce endorphins, overwhelming the feeling of hunger.

Proper nutrition

To get rid of the "rescue circle", you should stick to the "Commandments of a flat abdomen". Balanced nutrition is built on the strict mode of food intake:

• until 12.00 - all healthy products are allowed;
• until 16.00 - time for complex carbohydrates - Petersburg rice, buckwheat, beans, as well as fruits (except bananas, dates, grapes);
• until 19.00 - vegetables and protein.

Diet "5 factors" from the fitness guru Harley Pasternak will save from fat on the body. At the heart of the weight loss method - the daily rate of carbohydrates is 50%, proteins - 30% and fats - 20%. The proposed diet looks like this:

• five days - 3 fruit smoothies with the addition of milk, flax seeds or cinnamon + 2 snack with vegetables;
• five days - 2 fruit smoothies + main dish - low-fat meat or fish with vegetables + 2 snacks;
• five days - smoothie + 2 snack + 2 main dishes.

Drinking organism drinking mode

If there are rollers on the hips nutritionists recommend drinking more fluid. Warm water on an empty stomach with lemon and a spoon of honey stimulates the metabolism, improves the operation of the organs of the digestive tract, strengthens the immunity, contributes to the detoxification of the body. Herbert Shelton's nutritioner eliminates drinking during and after meals. Water intake reduces the optimal concentration of gastric juice, preventing effective digestion.

Effective wraps

Cosmetologist Gina Marie to combat fatty folds advises to apply grinding with ground coffee. No less effective action has a flaxed decoction, which will help to remove up to 2 cm in the waist for 20-25 minutes. It accelerates lymph perfectly and enhances blood flow. After completing the wrapping procedure, apply a local action tool - cream for modeling the figure. The classic composition based on caffeine, L-carnitine and extract of spirulina activates the metabolism, leads to the tone of problem areas. The mixture for wrapping includes:

• linen decoction - 100 ml of boiling water 1 tbsp of flax seeds;
• sea salt - 1 tsp;
• dry powder mustard - 1 tbsp. + Some water;
• honey - 1 tbsp.;
• essential oils of geranium, tea tree and jojoba -7-9 drops.

How to remove fat massage

Massage is aimed at combating subcutaneous fat stratum by improving the blood circulation of the region of the front abdominal wall. The correct procedure technique normalizes the intestinal peristalsis. Water massage is carried out with the help of a contrasting jet of the soul. Under the strong pressure, it is necessary to direct the jet on the stomach and smoothly shift it clockwise.

Vacuum

Stimulating blood circulation and lymphotok, the cannut massage helps to support the muscles of the press in the tone, contributes to the disappearance of cellulite sediments and fat. The technique of vacuum massage provides for the presence of a special inventory - plastic or silicone jars. Perform the procedure follows after the shower, pre-lubricating the skin of geranium oil, juniper, cypress or grapefruit. Move banks towards the center of the chest down to the sides, up from the navel to the chest clockwise.

Honey

Tibetan medicine recommends a honey massage as an effective way to open pores, clean the skin and output toxins. For the preparation of the mixture, melink honey on a water bath, add 2 drops of orange and lavender oils or sea salt. Before performing the massage, prepare the skin by performing peeling. Initially, heat the skin with zigzag movements. As honey absorbs, systematically press the palm to the abdominal cavity and cut it off sharply.

LPG massage

The LPG technology is aimed at the active processing of subcutaneous fatty fiber, due to which the lipolysis process is enhanced, it is possible to reduce the amount of the waist, get rid of local fatty sediments. The essence of the technique is a mechanical impact on the epidermis and muscle tissue. The device made of several massage rollers performs a vacuum grip of the skin together with subcutaneous fatty tissue, splitting subcutaneous fat and providing a relaxing effect.

Video

To get rid of sagging rollers on the waist, you need to know the reasons for their appearance. Personal coach Alexei Nikitin will tell in detail how to remove fat at the bottom of the abdomen for the month with a healthy diet. The founder of the Harmony of High Heel Women's Club, Catherine Kononova, offers an effective complex of exercises aimed at the active burning of fat deposits and the formation of elastic relief of the body.

How to achieve a flat abdomen at home

How to lose extra kilograms from the belly

For many people, the waist amount is the main indicator of human beauty and health. We will tell how to remove fat with abdominal bottomwhat should I do and to aK Relieve Excess Weight , give a few useful tips and recommendations.You will learn what doctors and nutritionists say about this.

First of all, it is necessary to think about their weight loss, health and nutrition to people whose waist exceeds 80 cm for ladies and 95 cm for men.

According to the human figure, you can judge the general state of human health, or rather the flow of such processes as the metabolism and hormonal balance. Many even say that every excess centimeter on the waist, which exceeds the amount of the breast reduces the life of a person, they say 1 cm - 1 year, of course, this is not a fact, but still it is worth thinking about the state of their health and the reasons for the deposition of fats at thenore of the belly, among other things.

Fat which will be copied in a person on the stomach, as well as in the rates of the waist called abdominal or visceral fat. Such fat at the bottom of the belly is most often postponed in men, but not only, it is also quite common in women who are owners of the type of form "Apple".

There are several different reasons because of which fat can be attached and accumulated at the bottom of the abdomen. Remove fat with abdominal bottom You can in several ways described below.

Causes of abdominal fat

The reason for the deposition of fat at thenime of the abdomen can be not the right metabolism, not proper nutrition, consumption of oily food, fast food, as well as the weakening of abdominal muscles. Why not forget about the fat at the bottom of the abdomen? Because it can be dangerous due to the fact that the accumulation of fat over the navel A person has an increase in pressure, which can lead to arrhythmia, as well as the appearance of kidney disease. The accumulation of fat at the bottom of the abdomen, i.e. under the navelit may contribute to the development of diseases such as gastritis and peptic disease, can lead to problems with liver and even hepatitis.

Unfortunately, remove fat from the bottom of the belly is the most difficult, for how much this fat is very stubborn. It accumulates and around the organs in the abdominal cavity, which complicates the proper functioning of the entire body of the person. It is also recommended to keep the muscles of the belly intense and if it is constantly tightened, this will strengthen the abdominal muscles, which will improve his condition.

Remove the stubborn fat at the bottom of the abdomen

Fitness Exercises Help Remove Fat With Belly Nise

What to do if the stomach is growing?

To think about the state of your health, the appearance and accumulation of fat in humans, especially in the area of \u200b\u200bthe abdomen, is worried about their consequences. Extra kilograms can provoke a change in the exchange of human metabolism, increase the level of poor cholesterol in the blood and the increase in glucose levels, all this will affect health, primarily on the vessels, heart and liver, as well as in the state of other human internal organs.

There are various special training and fitness, aimed at getting rid of fat accumulated on the stomach. If you start noted that fat is just beginning to postpone, then you need to start performing these exercises today, it will avoid problems in the future, and it will also greatly increase your attractiveness for the opposite sex.

How to remove fat with belly bottom: Exercises

Exercises will help get rid of the fat stratum at the bottom of the abdomen, only when registering several factors:

• Duration and regularity of training
• Proper nutrition, small portions (tips below)
• Exception of sweet food from the diet (fast carbohydrates)

Remember, any muscle training should begin with a warm-up, after which you can start performing various exercises, it will save your health and increase the effect of training.

How much time does it takes away from the fat on the stomach?

You also need to understand that you will not get rid of fat on your abdomen in one day, since this is a sufficiently long procedure, but subject to the correct nutritional and regular workouts, you can significantly reduce this time.

Of course, there are various ways to get rid of fat very quickly, but without surgical intervention, it is not enough. There may also be various complications in the postoperative period, pain, reduction of sensitivity in the scars and others .. Not many are ready to go for it and there is a large number of reasons, contraindications, high cost, there is no guarantee that it will appear again, to The same body after sharp weight loss, can start restoring the reserves of lost fat.

In general, we advise you to just think about your health and start doing sports, because sport is life. Fitness is the best way to maintain both the physical health of the body and psychological, it helps to cope with stress.

The use of a special abdominal massage, along with exercises and a diet, will also help you speed up the process of discharge of excess weight.

The duration of overflow discharge is also largely dependent on its quantity. You can have as a small thin layer of fat at the bottom of the abdomen, From which you seem to be impossible to get rid of or decent fat accumulation. In the first case, it is also necessary to adhere to the right diet, it is necessary to delete the sweet, there are more fruits and vegetables.

Remove fat with abdominal bottom

And so our goal is remove fat with abdominal bottom. This is not a simple, but quite fulfilling the task for those who are trying to lose weight and sits on a diet. Even a small fatty layer, very capricious and difficult to get rid of it, for this will have to make not little effort. If you are a woman, then the thing is that for female representatives, this fat stupor is the norm laid down in its genes. If this adipose layer begins to increase and turns into a "tummy", then most likely you should look at the power supply and think about strengthening the abdominal muscles.

How to quickly remove fat from the bottom of the belly?

It's all very clear and simple, you need to start performing complex exercises that will contribute to an increase in the energy consumption of the body, i.e. Fat reserves will be burned. It helps your body to change the type of metabolism and activate the ability to convert fat into energy. The most effective exercises for burning fats, Amplitude exercises are considered to be performed at a fairly high pace, which contributes to increasing the energy exchange in the body, which in turn allows to reduce, and sometimes almost completely get rid of fatty bias on the stomach.

Let's consider the most effective exercises for the abdominal bottom

Effective exercise helps get rid of fat on the stomach "Bicycle"

Many people say that they have no time, no possibility to pay for a subscription to the Fints Center, but to perform this very effective exercise you will not need anything but as an ordinary rug or you can buy a special sport fitness rug.

Exercise "Bike" for the press

"Top"

Perform 20 slopes at an angle of 90 degrees, after a minute of rest, repeat. Next, follow the slopes to the parties, in each direction alternately, while the hands must be on the belt.

"Rotation of hips"

In order to perform this exercise correctly, you need to draw the stomach and then start rotating the hips around the circumference, the exercise is necessary for a duration of 10 minutes. This will help heat the muscles and give them a tone.

Exercise "Scissors"

Excellent exercise allows you to pump up the bottom press. There are several execution techniques depending on the degree of your physical training.

Jumping or jumping

The essence of the exercise is that it is necessary to jump as much as possible, while it is necessary to try to pull the knees to the chest. Excellent training for the lower press.

Lifting

The exercise can be performed as sitting, so hanging on the horizontal bar or bars, if any.

In the first case, sit down on the chair and try to draw the stomach. Pull the edges of the chair, watch the back, it should be smooth, then try pressing bent feet in your knees. Perform 10-12 repetitions, 3 approaches with rest in 1-2 minutes.

Lifting legs from the position lying

Also useful exercises are the rises of straight legs from the position of lying, to a direct angle, while not bending the legs and without taking the housing from the rug.

Rotation hoop

The rotation of a special hoop will also have a good effect for training and strengthen the abdominal muscles, which will also burn the accumulated fats. What would be a useful effect, the training should last about 15-20 minutes. The rotation of the hoop can be combined with watching the TV or turn it to the music.

Sports and oriental dances

Different types of sports dancing, as well as the belly dance and other oriental dances, have a favorable affect the muscles of the abdomen, making them strong and elastic.

Proper nutrition

Very often, many girls are engaged in sports, run, but do not see the result of their stubborn workouts. If even total weight decreases, then tummy It does not go anywhere, it remains the same as it was. Girls are sometimes very upset and do not know what to do. In this case, it is especially important to trace your power and regime.

Exercises remove fat with belly bottom Of course will help, but if you begin to control what you eat and when you do it, the effect will be significantly better. It is necessary to reduce the consumption of fats and carbohydrates, in the diet should prevail predominantly not fatty, rich in food proteins.

But here it is necessary to abide care and do not overdo, due to the fact that the use of a large amount of food-containing protein may not be useful for the human body, due to the fact that the human body cannot assimilate a large amount of protein, it will lead to bloating Belly and other not pleasant consequences. The use of carbohydrates in large quantities provokes fluid delay in the body, which leads to the appearance of edema and other problems.

It is necessary to use products rich in fiber:

• Pears
• Carrot
• Pistachii
• Yagoda
• Artichoka
• Lentil
• Cereals

The fiber is necessary for the body, the fiber does not cause obesity.

It is necessary to learn to distinguish the desire to eat, with the desire to drink. Waters need to drink sufficient quantity, even light dehydration of the body can cause moisture delay in the body, which in turn is the cause of edema. The use of water in sufficient quantities helps to get rid of the unpleasant sensations in the abdomen, such as bloating, gas formation, and also helps to cope with constipation.

And so, firstly perform exercise, follow nutrition, drink more water, walk in the fresh air.

From scotching Help get rid of:

• Failure to eat black coffee
• Consumption of products containing probiotics
• Light tea with add mint or chamomile
• Ginger

Wraps for weight loss

Another way how to remove fat from the bottom of the belly is home wraps. The wrapping themselves are an effective means to get rid of several unnecessary see, but in combination with the exercises and the right nutrition, which we wrote about, you will achieve results much faster. Recipes of the most popular domestic wraps for weight loss can be found in the section of our site.

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The problem of the distribution of excess fat in the field of abdomen is widespread equally both in men and in representatives of weak gender. The phenomenon associated with the change of contour of the figure in this area is called "Apron".

To know how to remove the lower abdomen in the most efficient way, it is necessary to understand the mechanism and causes of accumulation of fat deposits.

Boca and apron appear for a number of reasons. The most frequent of them is the weakening of the muscular frame of the abdominal press. This occurs due to the lack of physical exertion on this area.

In addition, additional factors affect the formation of a sagging belly, it can be:

• violation of exchange processes in the intestines;
• fat fabric formation around internal organs;
• the accumulation of a large number of fatty sediments under the skin.

And if the exercise will help in the fight with a weak press, then the power supply must be adjusted to reduce the internal fat deposits.

How to cope with the stomach in the shortest possible time?

In order to understand how to quickly remove the abdomen, as well as the sides, it is necessary to begin to determine what exactly was the cause of his education. So, for example, if the stomach became the consequence of weak muscles, the exercises were necessary to restore the tone.

The convenience of the exercise complex is that they can be performed at home. Effectively remove the apron will help the regularity of classes. The optimal ratio is 3 times a week, with the number of approaches to each exercise at least 10.

Exercise example

Exercises for the restoration of tone at home:

1. Bend your knees in the lying position.
   To fix the legs, it is necessary to hold the towel twisted in the harness, under the knees. The next step will be raised the case with a delay. The rise is necessarily carried out on the breath. Lower the case is needed with exhalation. Proper breathing guarantees the saturation of cells with oxygen and will strengthen the efficiency of workouts. Woman will be enough 10 repetitions. The man to remove the apron should begin with 15, increasing this number over time to 25.
2. In the lying position, make mahi legs, sticking to the angle of inclination of about 60 degrees.
   Hold your legs on the weight for the maximum amount of time. Conducting exercises at home at the initial stage, you can raise the legs higher, to facilitate the task. A man is recommended to perform this exercise in the complex with a lifting of the body, to achieve rapid results.
3. Take the position standing, put on the hips, legs on the width of the shoulders.
   Put to the body to the body, bent in the knee. The press at this point should be most tense. Perform half-headed on one leg. The number of repetitions is 15 times.
4. Perform slopes forward, reach the footsteps.
   Press muscles to keep in constant voltage. The pace of exercise should be average. The number of repetitions is 15 times.

How to remove the sides at home?

An apron at the bottom of the abdomen is often accompanied by such a phenomenon as discovering the sides. A similar drawback is particularly noticeable under tight clothing. Exercises associated with deliverance from fat deposits at the bottom of the abdomen allow you to solve this problem, but only partially.

At the same time, knowing how to remove the bottom of the abdomen, you can supplement the exercises with the load on the sides.

In order to be effectively and in the shortest possible time to remove the Boca fit exercises aimed at the voltage of the longitudinal muscles of the body. The most effective of them are variable slopes to the sides, with the grip of the guide hand. The lunge to the side is made on the breath. In the final position, it is necessary to stay in the longest time, then in exhale return to the original position.

Compliance with diet to get rid of discovering abdomen and sides

In addition to the exercises, it is necessary to make changes in the power mode to forget about the sides and apron forever.

The diet in this situation should include:

• reducing the amount of oily food;
• replace wheat bakery products on rye and bran products;
• reduction to a minimum dose of sugar;
• complete exception of carbonated drinks.

It is worth paying attention to the fact that a man daily needs to consume a sufficient amount of protein. Therefore, excluding fats, it is not necessary to completely refuse meat products. They must be replaced by lean grade meat.

Women harder to get rid of sugar use. But this is the most frequent reason for what belly and sides come from. The way out of the situation will be the use of honey.

Additional measures to combat apron and sides

The answer to the question: " How to remove the bottom of the abdomen?"It lies not only in exercises and a competently selected diet, but also a complex of additional measures.

To give a figure an elegant contour, you can use the following procedures:

• peeling of problem areas (saturate cells with oxygen and accelerate the process);
• massage: ordinary and vacuum (enhances blood circulation in the problem zone);
• bath procedures and swimming (give tone muscles and elasticity skin).

To forget forever, what apron is at the bottom of the abdomen and discover the sides, you need to regularly perform exercises at home or gym, keep the power mode and not forget about the most useful procedures for the problem area. The perfect figure is always the result of hard work.

The main causes of the appearance of fat at the bottom of the abdomen are excess nutrition and lack of physical exertion. The appearance of folds is slightly lower than the navel often occurs in women after childbirth and men abusing beer. Training program will help to get rid of the defect of the figure in a short time at home. It should consist of basic, aerobic and specialized exercises performed according to a specific scheme. Forcing fat burning process on the waist is capable of a properly selected diet.

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Aerobic classes at home

Many men and girls have prejudice that in order to see the cubes of the press, it is enough to swing it several times a week. In fact, locally get rid of fat on the waist is impossible. Remove the bottom of the belly, only reducing the amount of fat throughout the body. That is why it is so important to include in the program of weight loss energy-consumption, aerobic classes.

Cardiovers achieved a solution to two tasks: the preparation of the body to the upcoming force exercises and the global decrease in the amount of fat throughout the body.

The best options for aerobic workouts at home are:

Almost any kind of active activity: walking, cycling, swimming, sports games, shopping, etc. can be used as an aerobic load for weight loss in the waist.

Power basic training

The execution of multi-sowing exercises leads to consumption of a large amount of energy, causes useful stress in the body and stimulates the production of anabolic hormones. Together with cardiovers, it allows you to burn fat on the stomach and other problem areas of the body very quickly.

At home with a high degree of efficiency, you can perform 3 exercises:

1. 1. Squats. Make it possible to pull the ass and hips, remove the "pork ears" on the sides of the waist. Nature houses are performed in 5 approaches of 20 repetitions.
2. 2. Pushups.The breast muscles and muscles of the shoulder belt are involved, the press and hips are straining. The required level of muscular stress is achieved by performing 3 approaches of 20-30 repetitions in each. An important condition for efficiency - rest between the series should not exceed 60 seconds.
3. 3. Tightening on the horizontal bar.Load the widest muscles and shoulders, which allows you to quickly remove the folds on the back and sagging the skin on your hands. Men pull up better on a high horizontal bar in 4 series of 8 repetitions. The girl is better to use low crossbar and 12 repetitions in each of the 3 approaches.

Power classes should begin either with a warm-up, or with cardiotrans.

Special exercises for abdominal bottom

Remove the bottom of the abdomen and achieve a beautiful relief of the press without performing exercises on his straight and oblique muscles will be very difficult. It is they form the so-called cubes.

Therefore, in the training program must be included:

The exercise	Description and machinery	Picture
Stretching the body on the sports wheel	Put the rubber rug in front of you and become knees. Take a sports wheel in the brush and rest in the floor on the stretched hands. Tighten the belly and rolling the roller forward by moving the body weight on it. Return to the initial position. Repeat movement 8-12 times. Relax 90 seconds and make 3 more approaches
Lifting legs from the position lying	The exercise gives an accented load on the bottom of the straight muscle of the abdominal press. The movement also participates in the hips. At home is performed on the horizontal surface. Sequence of implementation: Stop lying on a rubber gymnastic rug. Put straight arms along the body. Press the feet to each other. Raise foot up. Lower the legs down to the surface touch. Repeat movement 15 times. Run 5 approaches
Twist	With the help of exercise, you can quickly lose weight in the lower and upper parts of the abdomen, remove the ears on the sides of the waist. Execution technique as follows: To lie back on a soft sports rug. Palm crossed your fingers on the back of the head. Bend your knees to a straight angle (starting position). Make the reduction of the left elbow and the right knee (twisting). Straighten up in the original position and repeat the movement 12 times. Make similar information of the right elbow and left knee. Separate 75-90 seconds. Make the required number of series (from 3 to 5)
Mahi legs from the position lying on the side	The folds at the bottom of the abdomen often adjacent to the "pork ears" on the sides of the waist. This exercise will allow to get rid of this defect shape very quickly. The execution algorithm is: You need to lie on the sports rug to the left side of the body. The head can be left with your left hand. Right hand rests on the floor in front of him. Raise the right leg up and slowly lower it down. Repeat movement 18 times. Make 5 approaches
"Planck"	Static exercise helps in a short time to remove the bottom of the abdomen, tighten the muscular corset of the entire abdominal press. "Planck" gives the opportunity to women after childbirth quickly reduce the amount of waist and bring the figure in order. Exercise is performed as follows: You should lie on the gymnastic mat face down. To sit on the surface in such a way that the whole body is aligned into one line and in contact with the floor only forearms and socks. Stay in such a position for 40-50 seconds (in the abdomen area there should be a burning sensation). Relax a minute and repeat the exercise
"Vacuum"	Exercise is effective in a situation where you need to remove visceral fat (fat, lining the surface of the internal organs). It is the "vacuum" due to the removal of hard-to-reach sediments, it allows you to quickly reduce the volume of the abdomen, make the waist with a narrower and flat. Execution technique: Tilt the housing forward. Very strongly draw the stomach into yourself. Hold it in this position for 30 seconds. Relax, relax 30 seconds and repeat the "Vacuum"

If possible, to engage in the gym to this complex of special exercises on the press, you can add "prayer" and twisting on block simulators.

Plan of classes

In order to quickly and easily remove the bottom of the abdomen at home, workouts must be performed according to a specific scheme. Its essence is that each exercise is carried out at equal intervals. This technique will allow maintaining a high level of physical activity on the muscles throughout the time of classes for weight loss in the field of waist.

Plan of a seven-day training cycle:

1. 1. Monday. The complex of 2 exercises is carried out: straightening the torso on the sports wheel and "planks".
2. 2. Tuesday. In the morning - dancing (50 minutes), in the evening - run (15-20 minutes).
3. 3. Wednesday. Power training is performed: push ups, tightening and squats.
4. 4. Thursday. Lifting legs from the position of lying and "vacuum".
5. 5. Friday. In the morning - dancing (45 minutes), in the evening - jumping in place (25 minutes).
6. 6. Saturday. Mahi legs from the position lying on the side and climb legs from the position lying.
7. 7. Sunday. Day off.

This workout plan allows for a week 3 times to work the press, 1 time large muscle groups and perform 4 full-fledged aerobic classes.

After 6-8 weeks of classes on this program, when the level of sports training will increase, there are circular workouts. Their essence lies in the fact that power and cardoopers are performed consistently in one approach with each other without rest.

Diet

To quickly remove fat at the bottom of the abdomen, during the exercise, a certain diet should adhere to the exercise. A diet must be created on one side to create a calorie deficit, on the other, to increase the metabolic rate. This requirement best corresponds to a protein diet. Its main advantage is that it can adhere to an unlimited amount of time without any harm to health.

The essence of the protein diet is as follows:

• The menu should not have food containing fast-air carbohydrates. This is, above all, buns, candy, chocolate, cookies, chips, juices, etc.
• Each food should be taken as often as possible. Ideally, during the day you need to eat 7-8 times with small portions, without drinking food with water.
• The diet mainly should consist of fermented milk products, eggs, seafood, legumes, nuts, chicken, low-fat veal, raw vegetables and fruits.
• Water should be used evenly during the day of 200 ml every 1.5-2 hours between the main meals.
• Salt is removed from the menu to the maximum.

Approximately once a month to speed up weight loss on 5-7 days to switch to a kefir diet. The fermentation product is used in the amount of 2 liters per day (on a glass every 2-3 hours). Other food is excluded.

The term for which it is possible to remove the abdomen, depends on which the degree of obesity is a person. In most cases, with proper and strict observance of the workout regime and the diet, it is possible to achieve a significant result for 1 month.

And a little about secrets ...

The story of one of our readers of Irina Volodyina:

Especially depressed me, surrounded by large wrinkles plus dark circles and swelling. How to remove wrinkles and bags under the eyes completely? How to cope with edema and redness? But nothing is so old or mans a man like his eyes.

But how to rejuvenate them? Plastic surgery? Learn - no less than 5 thousand dollars. Hardware procedures - Photorevorate, gas-liquid pilling, radiolifting, laser facelifting? A little more accessible - the course costs 1.5-2 thousand dollars. And when to find all this time? Yes, and still expensive. Especially now. Therefore, for myself I chose another way ...

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.

The lower part of the belly is incredibly problematic, and even exhausting workouts in the 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 up those or other muscles, to which the power exercises are directed, but 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 What is more. The lower part of the abdomen is one of the most stubborn - fat here is very resistant, especially if you also have a 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 the upper part of the 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. Raise the 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 take focus, as with a 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 for quick results, because we remember 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