How to remove a sagging belly?
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The abdomen may become less toned and beautiful due to many reasons, most often due to over-nutrition and an improperly formulated diet, due to low physical activity, after childbirth.
In all these cases some ways will help to return attractive forms.
Food for a beautiful tummy
What we eat, in what quantity and at what time, largely determines the state of our health, which directly affects the appearance of the body. And because dreaming to get rid of sagging belly, you certainly need to go into a regular balanced moderate nutrition.
Independently choose a program of weight loss and body shaping, with which you will lose kilograms, but at the same time, it is almost impossible to heal, and therefore you will need to turn to a dietician.
We, in turn, can offer you some basic recommendations that will also help to return the elasticity of the tummy.
- Drink water. Water is necessary for the proper functioning of the internal organs, adequate metabolism.And you need to drink at least 1.5-2 liters of pure non-carbonated drinking water (just plain water, not tea or juice) per day. You can drink at any time convenient for you, reducing the amount of fluid in the evening, before going to bed. It is possible and necessary to drink 15-20 minutes before a meal, but after a meal it is impossible (!) To drink for 1.5-2 hours, otherwise the processes of rotting of food ingested into the stomach will begin to destroy the body and the figure.
- We count calories and refuse junk food. To regain the beauty of the waistline, reduce the amount (or better, remove the following products from the diet) as much as possible: flour and confectionery (quench sweet sweeten with fruit, dark chocolate in small quantities), fried foods, fatty dairy products, convenience foods, sugary carbonated drinks, fast food This rule will help both to remove the sagging belly, and reduce the general parameters of the body, weight.
- Get fiber. The optimal amount for a man is 30-38 g per day, for a woman - 21-25 g. To do this, eat whole-grain bread and pasta, fresh vegetables and fruits, and legumes.
- Eat every 3 hours. Of course, this does not mean that it is necessary to arrange a feast of the stomach with enviable regularity. Just the main meals alternate with snacks.They may consist of a glass of kefir or ryazhenka and a pair of dried plums. Or, for example, from a salad with fresh vegetables, olive oil and cheese. Excellent hunger quenches apple, nuts (they need to be eaten slightly, as they are very high in calories). Such a system will allow you not to overeat for lunch and dinner, because you will not be hungry. This means that the body will be able to digest food better, which is good for proper metabolism and for the body.
How to tighten sagging belly: training
One proper nutrition will most likely not be enough to make your tummy flat again. In addition, you will need to master a few basic exercises. Conscientiously practicing at least every other day, a month later you will notice the first major changes.
Exercise on the lower press
It will remove the most problematic area of the abdomen - the lower part, which just sags for one reason or another.
- 1 part. Lie on your back, tightly pressing the waist to the floor (this will provide tension in the abdominal muscles and reduce the load on the spine). Cross your legs and bend slightly at the knees. The palms of the hands can be put under the buttocks. Smoothly lift the legs up, perpendicular to the body.Lower, but not to the end. Raise again. Do 10-15 repetitions.
- 2 part. The position of the body does not change. Legs bent at the knees and crossed, raised perpendicular to the body. Straining the press, move your legs behind your head and return them to their original upright position. Do 10-15 repetitions.
- 3 part. The position of the body does not change. Make a full cycle of moves. At first, the legs are bent and crossed, the heels barely touching the floor. Lift them up at a right angle to the body, and then immediately start over the head. Return to the starting position. Repeat 10-15 times.
After you start this exercise without much effort, you can take weights by attaching them ankle-deep to your feet.
It helps to tighten the body, including the waist zone, swimming. It has a beneficial effect on posture, spine, muscles of the whole body, including the abs. Hula-hoop will be a good helper - it actively acts on fat deposits, breaking them down, improves blood flow in the tissues.
If you can’t handle the problem yourself, you can turn to professionals. So, in the cabin you can offer:
- Intensive massage of the problem area;
- fat burning wraps;
- hardware cosmetology;
If this is not enough, it will be appropriate to consult with a cosmetic surgeon. Perhaps in your case, the doctor will consider plastic surgery to tighten the skin in the problem area to be justified.