In addition to performing specific exercises, to avoid the fallen belly is also essential that we take care of our position at all times and that, when losing weight, we do it little by little
The fallen belly may be due to different factors. Sometimes it is because we have lost too much weight in a short time, or because we have given birth not long ago.
This aesthetic problem affects both men and women . It can be a sign that we have a bad lifestyle, such as poor diet and sedentary lifestyle.
In this article we tell you about some exercises and tips that will help you reduce the “fallen belly”
Why do I have my belly down?
Aesthetically one of the main problems of sedentary life is the dreaded overweight .
Therefore, there are some parts of the body that suffer the most when we eat a lot and do not exercise . Among them, the abdomen stands out.
- Some people suffer from this problem when they maintain bad postures (they feel “forward”).
- When they carry an unbalanced diet.
- In addition, it is also presented by genetic factors.
The skin has cells called fibroblasts whose job is to ensure the elasticity of the tissues, while producing elastin and collagen.
- With the passage of time, lack of exercise, stress or poor diet these cells decrease their activity.
Little by little we see how certain parts of the body (belly, arms, breasts, etc.) are “falling”. This alteration in the elasticity of the tissues occurs both at the muscular and cutaneous levels .
The loss of firmness is related to adulthood, but it can also be caused by several factors.
In women, pregnancies are the main cause of the fallen belly .
- And is that during pregnancy not only the skin is stretched to make room for the child, but also involved different hormones that can alter the ability to regenerate tissues.
Also the variations of weight are an important factor. In most cases the increase exceeds 10 kilos in a short time.
- If the dermis does not receive the proper care, it can present stretch marks and flaccidity that is difficult to reverse.
We can also observe this problem in those people who carry out too restrictive diets , in which they lose 10 kg or more in a month.
- Beyond that they are not good for the health, these regimes do not allow to the body to adapt to their new volume and they are the culprits of which there is “leftover” skin.
Exercises to reduce the “fallen belly”
In addition to eating a healthy diet and avoid sitting too many hours, there are different exercises that can help us reduce the belly down:
They are known as ” planks ” and are very effective in strengthening the abdominal muscles .
- Stand face down on the mat.
- Support the elbows, forearms and hands.
- “Take off” the body and step on the tips of your feet. The idea is that the torso and legs are aligned and parallel to the ground.
- Hold the posture for at least 30 seconds.
- At the beginning you can help by supporting your feet on the wall.
- Rest for 15 seconds and do another repetition.
Whether it’s jogging, biking, running or boxing. The important thing is that you choose a discipline that you like and that serves to accelerate the metabolism.
- While you lose fat with these cardiovascular exercises you will also reduce the flaccid belly.
- Do not forget to supplement with abdominals.
- The idea is to practice cardio 3 times a week.
- Lie on the mat on your back and bend your knees .
- Rest the right calf on the left thigh.
- Bend your left arm and carry it behind your neck.
- Turn the torso so that the left elbow touches the right knee .
- Perform 20 repetitions and change sides.
Lunges with turns
This exercise not only serves to strengthen the muscles of the belly, but also to work the legs and glutes.
Because of the difficulty of exercising, you will burn many calories. You can start without weight and then add a dumbbell or disc.
- Stand up, take the dumbbell or disc between your hands at chest height and take a step forward with your right leg , which you must flex so that the body “goes down” and the left leg is stretched.
- When you reach this position, turn your torso to the left, stretching your arms a little.
- Go back to the initial position and do the same for the other side.
- Complete 20 repetitions (10 per leg).
This exercise gives strength to the pelvis and lower abdominals , and that is why it is ideal for women who have just given birth.
- Put yourself face up on the mat and bring your arms to your sides.
- Flex the knees and rest the soles of the feet on the floor.
- It raises the pelvis little by little until it “takes off” the torso of the mat.
- The only thing allowed to remain supported are the shoulders and head (in addition to arms and feet).
- Hold the posture for a few seconds and descend.
- When you have mastered this exercise we recommend that you add some weight with a disc on your belly .
Elevation of legs
This exercise is ideal. It will help you reduce measures of the abdomen using your own weight.
- Face up on the mat, stretch your legs well and put your hands under your thighs.
- Lift the legs, without flexing them, so that they are perpendicular to the ground.
- Then it descends without touching the ground.
- Repeat 20 times.
The exercise will always be an excellent recommendation not only for aesthetics but also for health. Remember to take a balanced diet but without exaggerating the restrictions.