A huge number of men have a rounded tummy or an ugly fold in the lower abdomen. Getting rid of excess fat in this area is not easy, since an integrated approach to solving the problem is important. For this purpose, you need to figure out how to remove the lower abdomen quickly and effectively. It is important to note that it is impossible to lose weight exclusively in one part of the body and kilograms will go away evenly. People who change their diet, eliminate bad habits and exercise regularly can count on the result.
How to remove the lower abdomen of a man – proper nutrition
You can’t do without changes in your diet, since success depends more on nutrition. First you need to cleanse the intestines from accumulated toxins and toxins. For this purpose, it is recommended to drink several glasses of kefir every day, and best of all in the morning and before bedtime. This fermented milk product has a great effect on intestinal motility. It is very important to drink plenty of pure and non-carbonated water every day, which is also important for cleansing the intestines. The diet should contain foods rich in fiber, which, like a sponge, absorbs harmful substances, removing them from the body. In addition, fiber allows you to get rid of hunger for a long time.
To remove the lower abdomen in a short time, it is worth giving preference to fractional nutrition. Thanks to this, it will be possible to maintain the level of metabolism and not feel hungry. The morning meal is a must and it should be satisfying so that there is no desire to overeat at lunch and dinner. It is important to exclude from your menu sweet, fatty, flour, smoked, salty and other products harmful to the figure. Do not drink carbonated and alcoholic drinks.
How to remove the lower abdomen for a man – exercises
To begin with, it is worth noting that the abdominal muscles recover very quickly, which allows you to train even several times a day. If you want to cope with the problem, you need to do at least three times a week. In addition to strength training, it is recommended to set aside time for cardio, for example, you can run, ride a bike or swim. Perform each of the exercises described below in three sets, doing 20-25 repetitions.
How to remove the lower abdomen and sides with exercises:
Sit on the floor on your back, pressing the spine to the floor so that there are no deflections in lower back. Keep your hands along the body or spread them apart. Bend your legs and lift them up so that your thighs are perpendicular to the floor. Exhaling, lift your pelvis off the floor and pull your knees to your chest as you twist. Then, exhaling, return to the PI.
Get into a plank position so that your back is straight. Alternately pull the left and right legs to the chest. You can perform diagonal movements, which will engage the lateral muscles.
The next exercise to remove the lower abdomen and sides is performed on the horizontal bar. Hang on the bar with your arms wider than your shoulders. Raise your knees to your chest by bending and lifting your legs. To engage the lateral muscles, at the top point, you can perform a slight turn of the body in one direction or the other.
To avoid sides, perform this version of twisting: position yourself on your side with your knees slightly bent. Hold your top hand behind your head, and hug yourself with your bottom hand. Exhaling, pull the elbow towards the body, thereby performing twisting. Inhaling, return to the PI.
One of the most popular and at the same time effective exercises for the press is “Scissors”. Lie on your back with your lower back pressed to the floor. Keep your hands along the body. Raise your legs about 15 cm from the floor, while it is allowed to bend them slightly at the knees. Raise one leg up, and lower the other down, and then change their position.