5 exercises to help you get rid of lower abdomen at home

The desire for a toned, flat stomach is one of the most popular wishes in the fitness field. However, most people try to lose belly fat using methods that are not only useless, but sometimes even harmful. Everything in our body is interconnected: the rectus abdominis muscle, contracting and relaxing, does not act on its own, it has an inevitable effect on everything nearby. Therefore, you need to work with the whole body. Inessa Pataraya, an instructor at the Reboot Fitness network of world-class fitness studios, will tell you how to do this correctly and how to use auxiliary exercises.

Regular exercises for the abdominal muscles and their closest “neighbors”

We are talking about the respiratory diaphragm from above, the pelvic diaphragm and pelvic floor muscles from below, and the psoas muscle from behind. All these muscles are closely connected to each other and are part of the core. Our core is like a body of muscle in the abdominal area. It normally provides the transfer of forces between the lower and upper extremities, maintains intra-abdominal pressure and stabilizes the body in space. The condition of some core muscles inevitably affects the functioning of others.

The concept of center is one of the most important concepts of fitness. The posture and physiological position of the internal organs depend on the health of these muscles: strong but not overloaded muscles of the center flatten the stomach. Therefore, we will stop here and consider this issue in more detail.

Which muscles belong to the core?

— Diaphragm. It separates the chest and abdominal cavities, helping breathing and maintaining normal intra-abdominal pressure.

— transverse abdominal muscle. It is located in the deepest layers of the abdominal muscles and forms a “corset” around the waist. It is also responsible for good posture, a healthy back and a flat stomach.

— Pelvic floor muscles. They maintain the normal position of the pelvic organs, control the functioning of the bladder, regulate intra-abdominal pressure and keep the stomach taut.

— Multifidus muscles of the back. It is located along the entire posterior surface of the spine. They keep the spine in an equal position and stabilize it. These muscles are activated before moving an arm or leg, protecting the spine against the upcoming load.

Follow the exercises below to keep your core muscles healthy. Each exercise should be performed 15-20 times, in 3 approaches.

Exercise No.1

Exercise No. 2

Exercise No.3

Exercise #4

Exercise #5

Healthy eating

Most often the problem of a bloated belly comes down to one thing – excess weight or problems with the gastrointestinal tract. For many people, losing weight to normal levels is enough for the “fat apron” in the stomach to disappear and precious cubes to appear. Healthy weight loss is based on the formula “balance of macronutrients (proteins, fats, carbohydrates) + 10-15% calorie deficit.”

cardio workout

Any movement – ​​running, swimming, cycling, walking – is great. Use these types of exercises as alternative ways to burn calories and reduce fat.

Daily routine, sleep patterns and psychological state

Chronic fatigue syndrome, exhaustion, burnout or other unstable states will become a serious obstacle to regular exercise. The potential of education will decrease and the process will turn into some violence. Therefore, it is important not only to perform the exercises, but also to monitor your general condition (including psychological).