Removing the stomach is one of the key goals of beginner athletes. And it’s not just about aesthetics – a flabby stomach is one of the indicators of obesity, which, in turn, negatively affects health, disrupts metabolism, and impairs the production of a number of hormones.
In the material below, Fitseven will talk about a simple exercise that can correct your posture and help you achieve a toned stomach. However, no doubt, you will also be required to both reconsider your daily habits – and start downloading the press regularly.
Exercises to flatten your stomach
The usual crunches on the press are an effective exercise, but in order to correct the posture disturbed by excess weight and remove the stomach, they are not enough.
It is necessary to learn to feel the transverse abdominal muscle in work. The transverse muscle is a thin muscular-tendon plate stretched along the front of the body like a belt. It is located on the lower layer of the musculature of the abdominal cavity.
In fact, the transverse muscle is responsible for the volume of the abdominal cavity, pulls the ribs, and helps to hold the internal organs. In everyday life, it is practically not involved – and in people who lead a sedentary lifestyle, it is often quite weak.
Tip for flattening your stomach
If you want to flatten your stomach, you need to target the transverse muscle, such as Kegel exercises to strengthen the pelvic floor. In this article, we present one of them:
- Lie down so that the lower back is firmly pressed to the floor. Bend your legs at the knees.
- As you exhale, twist your pelvis as if you want to tuck your tail, leading the pubic bone to the ribs. Movement occurs exclusively in the hip joint. The knees remain stationary throughout the exercise.
- During the pelvic twist, it is important to use belly breathing – quietly say a long sound of “haao” to connect the diaphragm to the exercise.
- Hold for 1 second, then inhale and return to the starting position. Eliminate a strong deflection in the lower back.
Do three sets of 5-10 reps. Rest 1-2 minutes between sets.
How to remove the stomach?
It is quite possible to remove the stomach – but in order to achieve the result, it is necessary to adequately approach this process.
Ultimately, few people will say that he launched himself and grew a belly. We begin to look for reasons for age-related changes, the genetic propensity to gain weight, inconvenient work schedules, and lack of time for sports.
Indeed, these nuances can prevent you from removing your stomach – but, on the other hand, these are just excuses. Each of these factors can be adjusted.
To do this, you need to follow the basic rules. This includes keeping track of your habits, learning proper ab technique, controlling your extra-workout activities—and, most importantly, giving yourself time to achieve results.
Can you get rid of saggy skin?
Unfortunately, the appearance of an excess amount of sagging skin on the abdomen after rapid weight loss is, for the most part, an irreversible process.
There are no simple methods to solve this problem – and that is why you need to lose weight slowly and gradually.
How fast can you lose weight?
According to a number of scientific recommendations¹, 3-4 kg per month is a safe target for weight loss.
The desire to lose weight faster and get rid of tens of kilograms of excess weight in a couple of weeks threatens with many health risks – from the aforementioned sagging skin, ending with a slowdown in metabolism (the body switches to energy-saving mode).
Thus, it is necessary to remember that it is not the weight loss itself that matters – but whether you can maintain a stable weight (and a flat stomach) in the future.
The “How to lose stomach fat” checklist
Let’s summarize the most important components of everyday lifestyle that are associated with weight gain.
If you want to remove the stomach, in addition to doing exercises, pay attention to the following points:
1. Wrong diet
The belly fight starts in the kitchen. However, forget about drastic diets for weight loss – first of all, give up refined foods (any combination of sugar and wheat flour).
Refined food is high in calories, but it does not always form a stable saturation – leading to overeating.
2. Sedentary lifestyle
A sedentary lifestyle not only interferes with the expenditure of calories but also disrupts posture, leading to stretched abdominal muscles, from which the stomach gradually literally begins to fall forward.
It is not enough just to sign up for training 2-3 times a week. Walk your dog for 15 minutes longer, spend more time playing outside with your kids, get off the bus 1 stop earlier, and park your car at a neighbor’s house.
3. Adequate expectation of results
If you want to remove the stomach without harm to health, please be patient. The human body is designed in such a way that it takes time to lose weight. Your desire to lose weight quickly will not change the metabolic processes of the body. The human body is not able to burn several kg of fat per week.
4. Exercise technique
Exceptionally correct techniques for performing abdominal exercises will effectively strengthen weak abdominal muscles.
It’s not enough to just do crunches – it’s important to make sure that the exercise engages the abs.
To reduce the stomach, you need to gradually develop good habits – and get rid of bad ones. Determine the negative factors that prevent you from removing your stomach using a checklist. By removing them and connecting regular workouts, you are guaranteed to get the result.