The stomach strongly sticks out. How to remove a bulging belly - causes and consequences. The impact of body fat on men's health

Appearing out of nowhere and ugly hanging or protruding tummy horrifies many girls and women. In order to successfully restore the figure to its original form, you must remember: in order to successfully get rid of unwanted forms, you must first find the cause of the appearance of the abdomen, eliminate it, and then bring your body back to normal.

That is why the site will talk about external features different types of bellies, the reasons for their appearance and ways to get rid of the abdomen, depending on its type and cause.

Types of bellies: external signs, causes and ways to get rid of

Changes in the habitual work and appearance of the human body always have a reason. The same applies to the appearance of a certain type of abdomen: in some, the stomach increases as a result of a general increase in body weight, in others - as a result of eating certain foods, etc. To remove the stomach with a minimum of effort, we recommend that you determine the cause of its appearance and neutralize it. Below we will tell you how to deal with 6 types of bellies:

• wine;
• swollen;
• stressful;
• pear-shaped;
• mamochkin;
• hypothyroid.

Belly type: "wine" - why it appears and how to remove it

As a rule, this type of belly looks like an apple and sticks out mainly in front, and there are much fewer extra centimeters on the hips and buttocks compared to the belly.

The reason for the appearance of this type of abdomen is the abuse of alcohol, as well as the absorption of too many refined carbohydrates. The stomach acquires this shape due to the peculiarities of the processing of alcohol in the body. Fat can accumulate in two forms:

• replenish the reserves of subcutaneous fat, which accumulates directly under the skin;
• accumulate in the omentum - a deeper layer of adipose tissue behind the muscular wall of the stomach, such fat can also lie between the internal organs; this type of fat is the main cause of an apple belly because it pushes the abdominal wall forward.

The reason for the deposition of visceral fat is the sensitivity of fat cells to the effects of insulin, a hormone that regulates the amount of fat deposited in the body.

When sugars, which are quickly formed from alcohol, hit the body, insulin is produced, which “orders” the body to store fat in a deeper layer, especially if there is no room left for it in the subcutaneous space.

In addition, alcohol slows down the body's fat burning process, since the liver, which directs this process, is busy urgently neutralizing the toxins that enter the body with alcoholic beverages. Alcohol slows down metabolism by 70%, so drinkers often “build up” extra centimeters, especially around the waist.

How to deal with wine belly type

Limit alcohol and refined carbohydrates. Despite the fact that a glass of wine with a capacity of 250 ml contains 228 calories, the feeling of fullness does not appear after it. Moreover, alcohol stimulates appetite, and this, along with a slowdown in metabolism, leads to the accumulation of unnecessary fat in the body.

Type of abdomen: "bloated" - what it appears and how to get rid of it

This type of belly is clearly defined and protrudes forward, outwardly it looks like the top of a cupcake. At the same time, the skin becomes taut, it is well felt while touching the stomach. A bloated belly often causes the feeling of having an inflated balloon inside.

As a rule, such a stomach looks normal in the morning, and during the day it inflates like a balloon, especially after eating. It is noteworthy that such a tummy does not add extra pounds on the scales.

The main reason for the appearance of this type of abdomen is the accumulation of gases. As food is broken down into digestive system, the bacteria that feed on it, as by-product emit large amounts of gases.

If it is difficult for bacteria to break down certain foods, the fermentation process begins, which also leads to the formation of gases, leading to the bulging of the abdominal walls forward.

Eating large amounts of food along with constipation, as well as certain foods, can cause bloating.

How to deal with a bloated belly

Try to avoid foods that cause bloating. For most people, these are fermentable oligo-, di-, monosaccharides and polyols:

• artificial sweeteners;
• wheat;
• onion and garlic;
• plums and cherries;
• mushrooms;
• beets, etc.

People with intolerance to milk and dairy products should avoid such products. In order to avoid bloating, it is also not recommended to overeat. Watch what foods your stomach becomes swollen after and limit their use as much as possible.

Belly type: "stressful" - why it appears and how to remove it

The stress type of the abdomen also bulges forward, but it is softer and sagging than the wine type. Often such a tummy begins to bulge under the bust and hangs over the belt of the trousers.

The reason for the appearance of this type of stomach is that in stressful situations, cortisol helps sugar get into the bloodstream so that the body has the energy to save itself. However, if you do not use physical activity, this extra energy has nowhere to go, so it goes into fat. Under conditions of constant stress, fat reserves "crawl" closer to the liver so that they can be quickly turned into energy during the next stressful situation.

How to deal with a stressful type of abdomen

The answer is obvious: learn relaxation and stress management techniques, such as deep breathing and meditation, take care of healthy sleep and the use of "slow" carbohydrates, eat slowly.

Type of abdomen: "pear-shaped" - causes and disposal

If you have a fairly thin waist, but a “lump of fat” sticks out above the bikini area, and the hips and buttocks are disproportionately large, this area becomes like a pear.

The reason for the appearance of this type of abdomen is elevated level estrogen. This feature can be congenital or result from a hormonal imbalance caused by other diseases or problems, such as endometriosis or fibrosis. Another reason for the increase in estrogen levels is the use of synthetic forms of this hormone with meat or other products, as well as the use of birth control pills.

The fact is that estrogen is responsible for the “turning” of feminine curves during puberty in terms of preparing for childbearing. If fat cells in areas sensitive to female sex hormones continue to be stimulated, the figure of a woman acquires a pear shape, which, as a rule, turns into an apple shape after menopause.

How to get rid of a pear-shaped abdomen?

Avoid products with saturated fat, which may contain high levels estrogen. Increase the amount of fiber in your diet: seeds, green leafy vegetables, which bind excess estrogen and help eliminate it from the body.

Belly type: "mommy" - why it appears and how to get rid of it

After childbirth, many women often develop a type of abdomen, code-named "mommy's tummy", which is characterized by sagging.

Causes: During pregnancy and childbirth, the abdominal muscles separate so that the uterus and abdomen can expand. After the baby is born, the two sides of the muscles that form the "abs pack" should naturally return to their original state.

If this does not happen, the stomach after the birth of a child does not look very attractive. The reason for this is the weakening of the abdominal wall. Half of women who have given birth have diastasis of the rectus abdominis muscles. In 30% of women, the problem disappears on its own.

What are the rest to do?

Type of abdomen: "hypothyroid" - where it comes from and how to fight

This type of belly usually does not come alone - chubby arms and legs, as well as other parts of the body, make you plump.

The reason for the appearance of this type of abdomen is a violation of the thyroid gland, namely hypothyroidism. As a result, the butterfly-like gland produces little thyroxine, which controls the rate at which calories are burned. If you don't burn all the calories you take in, they begin to be stored as fat throughout your body.

How to get rid of a hypothyroid type of abdomen

Hypothyroidism must first be diagnosed. For this you need to see a doctor. Hypothyroidism also causes fatigue, constipation, and cold extremities. At the same time, many patients do not assume that such harmless symptoms may be signs of a malfunction of the thyroid gland. The doctor may prescribe special hormonal drugs for treatment. You can also fight this disorder by eating iodine-rich foods.

Big belly - general definition disharmony in the structure of the body, in which the stomach in size goes beyond the limits of natural proportions. It can be larger than the priests, stick out beyond the bust line and completely level the waist.

In the people, such a phenomenon is impartially called "mirror disease", because one can only see one's legs in a mirror.

Usually, this phenomenon is due to excess fat. Adipose tissue abounds on the waist, sides, back, rolls down the abdomen. The situation is further complicated by the fact that a significant amount of fat is also deposited inside the intestines, liver, and kidneys. It is called visceral fat.

Natural causes of the appearance of the abdomen in women

The first thing that comes to mind is pregnancy. An unexpected surprise overtakes both young girls and women over fifty, who have long waved their hand to their menopause. Therefore, with a sudden loss of harmony, a pregnancy test is the first thing to do.

The second natural cause of disproportion is the structural features of the body. Women's body types are very different. There are more than 10 types. With types such as apple and lollipop, fat is mainly deposited in the lower abdomen, and not on the hips and buttocks, as in the hourglass, for example.

While the apple girl is thin, the tummy is within the statistical limits and looks pretty. But as soon as she starts to recover, a disaster ensues. The belly recovers more than the rest of the body.

What to do?

With types of figures with an emphasis on the stomach, you will have to control your weight all your life. Sweet pastries, chocolate, sweets, creams - a maximum of one or two times a week. Fatty meat is not. Bread is only black, grain and at a minimum. Classes to strengthen the press - all the time. It is desirable to visually increase your lower body. To do this, use exercises for the legs and buttocks.

How bad posture affects belly size

Sometimes the cause of the imbalance lies in the wrong posture.. A twisted spine displaces all internal organs from their places, and they tend to outward. In this case, there may not be excess weight or it may be insignificant.

Teenagers are especially affected by this problem. Studying at a desk, when you have to sit for a long time and a heavy heavy portfolio lead schoolchildren to scoliosis. If no action is taken, this position passes into adulthood.

And then a young girl or woman suffers with a disproportionately large belly and tries different diets to no avail. In this case, any exercises on the press are useless.

What to do?

You need to work on your posture and strengthen your back muscles. In such cases, the first recommendation of orthopedists is go to the pool. Swimming is very good at correcting minor deviations in the spine. Water relieves part of the load and brings the vertebrae into the correct natural position. At the same time, the effect is fixed, fixed with the help of the muscles pumped up during the swimming process.

Fitness will also help. Only you need to focus not only on the press, but also on the back. Strong, properly formed muscles create a muscular corset, which holds the spine in the desired position. Then the internal organs, and after them the stomach, will take their natural places.

Hormonal disruptions and waist size

Hormonal disruptions contribute to obesity. Thyroid hormones are responsible for the breakdown of fatty acids. Their deficiency or excess leads to a violation of metabolism and metabolism. Fats do not break down and settle on the abdomen, thighs and other parts of the body.

What to do?

Get your thyroid checked, maybe do a hormone test. Optimize your nutrition. Saturate it with iodine.

The effect of stress on a woman's body and overweight

The stress hormone cortisol also affects fatness. The more cortisol is produced in the body, the fuller the person will be. On the one hand, the hormone affects the absorption of fats, on the other hand, on appetite.

Various troubles make us seize the alarm with a lot of delicious food. Unfortunately, these are rarely apples and cabbage. More often chocolate, muffin or high-calorie salty food.

What to do?

• Drink more. Water reduces the concentration of stress hormones in the blood.
• Walk. Walking in fresh air increases the amount of hormones of pleasure in the body.
• Dance, get yourself another favorite hobby.
• Learn breathing techniques for relaxation and meditation.
• Gym, physical activity also helps to expend excess adrenaline.

Why a woman's body begins to absorb fat in a male pattern

Women's stress is characterized by inhibition of the ovaries. They stop producing enough estrogen and progesterone. Instead, the production of adrenaline increases. The body begins to absorb male-type fat and store it on the stomach.

Therefore, often, by the female figure, you can determine how happy she is in personal life. A calm woman who feels safe has no hormonal problems. She doesn't need adrenaline to protect herself.

What to do?

In the case of scandals with a partner, it is possible to reduce the amount of stress, but you will have to act radically. Options: family therapy and withdrawal from relationships.

With age, the hormonal background of women changes. Functions of ovaries are oppressed. We can start getting fat. The older the person, the less high-calorie should be his diet.

How to get rid of the stomach by adjusting the diet

The most common dietary mistakes:

1. Large portions that stretch the stomach.
2. "Uneven" nutrition, when almost the entire daily allowance is eaten at one time.
3. High-calorie snacks: buns, sandwiches, hot dogs…
4. Fast food.
5. The diet is low in fruits and vegetables.
6. Skipping breakfast.
7. A lot of fatty and floury foods.
8. The diet is made up of refined and processed foods, in which there are few nutrients.
9. Large amounts of sugar and sugar-containing foods.
10. Little fibre.
11. Dishes cooked in a large amount of fat, fried and stewed.

What to do?

• The right diet contains about 60% vegetables and fruits. It can be fresh salads from greens and vegetables, salads such as vinaigrette, vegetable stew and stews, fruit salads.
• Be sure to have a sufficient amount of proteins: meat of any kind, fish, eggs, dairy products, legumes.
• Diverse food. Do not get hung up on any one product or dish. Then today you can easily eat pizza or barbecue, then cabbage and fish or chicken with porridge. There will be no harm to the waist if you alternate fatty foods with low-calorie ones.
• Fractional nutrition: often, but little by little. This will help keep the stomach in a normal size.
• Proper snacks: fruits, nuts, dried fruits, cereal bars, bread. Always carry with you so as not to look for a pie or a chocolate bar in a hurry.
• Steam, boil, or bake more. Eat fried foods from time to time. Braise properly without a lot of fat. Smoked meats are a delicacy for the holidays.
• Allow yourself unhealthy goodies in the first half of the day.
• Use fat burning tricks: spices, kefir, green tea.
• After 18 hours, it is advisable not to eat. Insulin, which is released at this time of day, sends everything to the reserve. You can: milk, kefir, apple.
• Love soups.
• Never, ever deprive yourself of your favorite treats. Just eat them in moderation and not too often. Better yet, alternate: this week you will have a chocolate bar, the next - a cake, then - your favorite puff pastry. Otherwise, sooner or later you will break.
• Try to eat healthy carbohydrates and always bread with bran. Absolutely carbohydrates can not be excluded in any case. This is our energy.
• Lightly salted foods are preferable to heavily salted ones. Excess salt retains water and nourishes fat cells. Replace regular sea salt whenever possible.

The less movement, the bigger the belly

Hypodynamia is extremely unnatural for human body. Our body is not designed for many hours of sitting in an office chair. This is a huge negative burden for the body.

We don't use up the calories we eat throughout the day.. Muscles gradually atrophy, and the stomach grows. All our food, including healthy proteins and carbohydrates, goes exclusively into fat. Because there is nowhere to spend energy.

Over time to obesity and big belly vascular dystonia joins. How else? Stagnation in the vessels during sedentary work is inevitable. And then the desire to move disappears.

It turns out a vicious circle: we sit, get better, blood vessels become contaminated with cholesterol, this makes us want to lie down more, avoid any load, and we get better again.

What to do?

Office work is not a sentence. Although this is a serious test. Every hour, arrange a physical education minute for yourself. There are a lot of exercises that allow you to stretch the body well in a short time. These are squats, planks, lunges, tilts. So you will give a load to the muscles and improve blood circulation.

Walk more. 4-5 km. per day should become the norm. Yes, you will spend an hour of time, but you will spend more than 1000 calories and stretch your whole body. Recreate more actively fresh air. Weekends are not for lying on the couch.

Why does the belly grow after childbirth?

The postpartum period is dangerous for the abdomen for two reasons:

1. During pregnancy, the walls of the abdomen stretch and in most cases it is difficult to return to their original place. If the diet is unbalanced, the abdominal cavity quickly overgrows with fat. At the same time, it is not very important how much a young mother eats - her metabolism is still tuned to maximize the absorption of nutrients.
2. Lack of sleep leads to overeating scientific fact. The body with enhanced nutrition compensates for the stress of lack of sleep.

What to do?

• Special exercises to retract the abdomen will help, but fitness trainers recommend using them only 6 months after the birth of the child. Unfortunately, by this time it is already possible to acquire a solid tummy.
• If the mother is not breastfeeding, making the right diet is easy. But a nursing woman is quite limited in her choice of products.
• Sleep all your free time. Yes, it is difficult, but no one will benefit from an unhappy and tired mother.
• Devote your free time from sleep to walks and physical activity.

She is thin, her stomach is big: why

Sometimes women complain that with a slender body, they have a large bulging belly. About body fat this case speech is not. Press exercises do not give results.

There may be several reasons:

1. Flatulence. Usually occurs with dysbacteriosis. Introduce foods with live bacteria into the diet and the problem will disappear.
2. Intestine clogged with toxins. The digestion process is slow, food accumulates in the intestines and the stomach becomes large. You need to do a colon cleanse. To do this, use fiber, pumpkin dishes, stewed cabbage.
3. Congenital anomaly of the intestine (elongated intestine). You can only correct clothing.

Watch your diet, exercise, move more and be sure to get tested for health problems that can cause a big belly.

There are contraindications, consult your doctor.

A protruding belly often worries both men and women. This figure defect does not add external attractiveness to a person, so the desire to get rid of it looks quite natural. Bulging of the abdomen can be due to various factors. Although this most often occurs when, there are other reasons for this phenomenon. They can be both physiological and pathological.

Causes of a bulging belly

The most common cause of a protruding abdomen is the accumulation of fat in or near the subcutaneous fat. internal organs. This is due to hypodynamia and. In addition to being obese and overweight, causes may include:

• weakness of the abdominal muscles against the background of developed muscles of other parts of the body;
• old age - a consequence of the redistribution of fat is a change in hormonal levels;
• violation of posture - try to straighten up, perhaps the stomach will immediately become flat;
• too frequent stress - the cause of a protruding abdomen can be excessive secretion of cortisol.

The protrusion of the abdomen is temporary. Reasons for this phenomenon:

• binge eating;
• accumulation of gases in the intestines;

A bulging belly may indicate an illness. Possible pathological causes of this phenomenon:

• diseases of the endocrine system (most often - hypercortisolism);
• ascites - accumulation of fluid in abdominal cavity;
• alcoholism;
• pathological lordosis;
• kwashiokor - a disease associated with a lack of protein in the diet;
• some helminthiases.

Often a bulging belly is observed in diabetes mellitus, but in this case, the disease is not a cause, but a consequence. Carbohydrate metabolism is disturbed due to the accumulation of a large amount of fat near the abdominal organs.

We also list a few causes of a bulging belly that you can find on the Internet, although in reality they are unlikely:

• slagging of the body;
• frequent use of soda, fast food, chips, if it does not cause obesity;
• taking hormonal drugs by a woman during menopause or for the purpose of contraception;
• bad sleep;
• lack of vitamins;
• smoking;
• drinking beer.

Bulging belly in thin men

If a man is thin and his stomach is sticking out, this is not a reason to believe that he is sick. The accumulation of fat in this place is the norm for the stronger sex. It is likely that the cause of the appearance of the belly is overweight. The kilograms gained are not enough for a man to also have an enlarged ass and limbs, but they are quite enough to make his stomach appearance began to resemble a small pillow. In this case, to normalize the state of the figure, it is enough to lose a couple more kilograms of weight.

There are other causes of a bulging belly in thin men. The most frequent of them:

• weak press;
• alcohol abuse;
• taking drugs (usually glucocorticoids).

Contrary to popular belief, excessive beer consumption cannot directly cause a bulging belly in a thin man. The content in beer of certain substances that provoke a rapid increase in the belly is nothing more than a fairy tale. This alcoholic drink enlarges the abdomen only due to the intake of a large amount nutrients(each liter of beer is about 400 kcal) and increased appetite, but does not cause a redistribution of subcutaneous or.

With alcoholism, accompanied by regular consumption of beer or stronger drinks, bulging of the abdomen due to the accumulation of fluid in it is possible. This phenomenon usually indicates cirrhosis of the liver.

Bulging belly in thin women

Too thin women rarely have a bulging belly. As a rule, overweight is the basis, and the reason is the redistribution of fat according to the male type. This happens when a woman has low level sex hormones in the blood.

• weak sexual constitution;
• ovarian diseases, accompanied by their insufficiency;
• menopause.

In such cases, to eliminate the bulging belly, it is enough to lose a little more weight. Note that the cause of this figure defect can also be stoop, weak abdominal muscles, and medication.

Protruding belly in a child

In young children, the stomach may bulge from time to time, and this is a completely normal, physiological phenomenon. This happens after feeding, or due to bloating. In preschool children and school age an increase in the abdomen is possible with. A slight protrusion of the anterior abdominal wall may occur with muscle weakness.

If the protrusion is large enough, you need to go not to the Internet, but to the hospital. Pathological causes there can be many, and it makes no sense to guess blindly which one of them provoked the bulging of the abdomen. Moreover, after the diagnosis, treatment is also necessary, you cannot do this on your own, so you still have to go to the doctor if you value the health of your child.

Bulging belly in bodybuilders

Often, bodybuilders with a large muscle mass, there is a bulging belly. This phenomenon has a polyetiological nature. It is caused by the following factors:

• frequent and plentiful meals, as a result of which the intestines are filled with feces and gases;
• an increase in the amount of subcutaneous and visceral fat;
• taking insulin, steroids and somatotropin.

Most bodybuilders are convinced that the main cause of a protruding belly in an athlete is the use of high doses of growth hormone, which causes hypertrophy of the abdominal organs. There is no scientific evidence for this.

Protruding belly due to the spine

Pathology of the spine can cause a protruding abdomen. Normally, the human lumbar spine curves slightly forward. For some reason, it can bend too much, and this phenomenon is called pathological lordosis. It often forms in childhood, although it can be acquired in adulthood.

Most common causes primary pathological lordosis:

• rickets suffered in childhood - the bones become flexible due to a lack of vitamin D and calcium, and therefore they harden in the wrong position;
• pathology of the hip joints - in this case, pathological lordosis is compensatory in nature, and develops due to the need to transfer the center of gravity of the body;
• congenital anomalies in the development of the spine, hip joints or muscles;
• birth trauma;
• Cerebral palsy - may occur in some patients with paralytic lordosis.

They say about secondary pathological lordosis if it was acquired in adulthood. His reasons:

• paralysis and paresis due to damage to the brain or spinal cord;
• ankylosis or flexion contracture of the hip joint;
• trauma, malignant neoplasms, inflammatory or degenerative diseases, and other processes that can disrupt the integrity and structure of the hip joints or spine.

The belly protruding from the spine is accompanied by other figure defects, therefore it is easily determined visually. The back of a person is arched forward, the ass is protruded back. The patient moves with a duck-like gait, and the stomach sticks out, even if there is almost no fat on it.

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Many women think about this, and sometimes they share advice - right and wrong. Sometimes in many young women who do not have large reserves of fat, and even in thin-boned women, the stomach sticks out. So it's not just about being overweight. And in what? The shape of the abdomen depends on the thickness of the fat layer and the condition of the muscles of the abdominal wall. Fat is deposited both on the abdominal muscles and in the abdominal cavity. The norm can be considered such a condition in which the abdominal wall protrudes slightly and the stomach is flat. The weakness of this muscle group leads to the formation of a protruding or pendulous abdomen. The muscles of the abdominal wall and pelvic floor play an important role in the normal arrangement of the abdominal organs. Their development and position affect the course of pregnancy and especially childbirth. Weakness of the abdominal muscles can lead to prolapse of the internal organs, as well as to a violation of the motor function of the stomach and intestines. What causes weakening of these muscles?

First of all, muscles weaken if they are not exercised. In schoolgirls and students who sit for many hours every day, hunched over, the rectus abdominis weakens. The same thing happens when you stand and walk with bad posture (drooping chest). So that the muscle does not sag when standing, lift the chest, stretch the abdominal wall, and the stomach flattens. The abdominal muscles are also greatly stretched during pregnancy.

Constantly strengthen your abdominal muscles through exercise. Only the fulfillment of these conditions will give a positive effect. The abdominal wall consists of a number of muscles - straight, transverse and oblique. The rectus abdominis is one of the most powerful abdominal muscles, a powerful flexor of the spine. There are two main types of exercises that can be used to strengthen this muscle:

1. Raising the legs and pelvis while fixed chest in the sitting position and lying on the back;
2. Raising the torso with a motionless pelvis in the supine position.

Both of these methods have their own specifics. In the first method, the muscle works mainly in the isometric mode (the isometric mode is characterized by the fact that the rectus muscle tenses, but almost does not shorten, since the places of its attachment do not come together). In this case, the greatest tension is observed in the lower part of the rectus abdominis muscle, where the stomach usually protrudes, so every woman needs to perform this exercise.

In the second method, the abdominal muscle works more dynamically, and the greatest load falls on it. upper part. There is a third, mixed type of muscle strengthening, in which it works in both isometric and dynamic modes. For example, such an exercise: from a supine position, sit down and simultaneously raise straight legs, and then lie down again.

To strengthen the abdominal muscles, it is important to perform exercises of both the first and second, and mixed types. An important task is performed by the transverse abdominal muscle. It encircles the abdominal cavity, located perpendicular to the rectus muscle. Its function is to bring the lower ribs closer together, which facilitates exhalation. Thus, the muscle is strengthened by retracting the abdominal wall. When training the abdominal muscles, do not perform exercises with great tension, as this can lead to their divergence and the formation of a hernia. Do not repeat light exercises over and over again. This is ineffective.

I bring physical exercise dynamic and static nature, set out according to the principle - from easy to more complex. Once you master the simple ones, move on to the more complex ones. Repeat each exercise at least 16-20 times.

Exercises to strengthen the abdominal muscles

1 I.p. - Lying on your back, put your hands on the back of your head. Bend your legs, pull your knees to your chest, then straighten your legs up and slowly return to and. P.

2 I.p. - too. Raise your legs slightly. Spread them apart and bring them crosswise. Raise your head slightly. Return to i. P.

3 I.p. - too. Slowly raise and lower straight legs.

4 I.p. - too. Bend your knees and imitate the movements of a cyclist.

5 I.p. - too. Raise one leg; lowering it, raise the other, vertically at an angle of 90 °.

6 I.p. - too. Fasten your feet, put your hands on the back of your head. Sit down, then lie down slowly. To complicate the exercise, hands can be raised up.

7 I.p. - too. Raising straight legs, sit down, slowly lowering them, return to and. n. Exercises will be even more effective if they are done with objects (inflatable or stuffed ball, dumbbells) that are held by the legs when lifting them or by the hands when lifting the torso.

8 I.p. - too. Bending your legs, sit up, then slowly return to and. P.

9 I.p. - sitting on a chair, in the hands of the ball. Fasten your legs, raise your hands. Lean back, touch the ball to the floor and sit down again.

10 I.p. - on your knees, hands down. Slowly lean back without bending your legs in hip joints, and return to and. P.

11 I. p. - lying on a bench set at an angle, head up, hold on to it with your hands at the top. Raise your straight legs as high as possible.

12 I. p. - lying on your back, raise both legs low. The partner pushes them down, and you try to keep them up.

13 Hanging on the gymnastic wall or crossbar. Slowly bend your legs, pull your knees to your chest, return to and. P.

14 While hanging, slowly raise and lower your straight legs.

15 Hanging legs up. Do them in a circular motion.

The last 3 exercises are easier to do at a fast pace and with slightly bent legs.

It is better to train the transverse abdominal muscle by doing exercises while lying on your stomach or standing on all fours. At the expense of 1 - pull in your stomach, at 2-7 - hold, at 8 - relax. Repeat this exercise as often as possible.

It is necessary to strengthen not only the abdominal muscles, but also the back, otherwise strengthening only one muscle group can cause a violation of posture. It is advisable to train these muscle groups daily, including exercises in morning and health-improving exercises.

Increased gas formation

The problem of increased gas formation lies in the wrong diet. The abdomen with such a problem is hard and swollen. Cramping pains often occur in the abdomen.

Causes of increased gas formation:

Perhaps a high content in the diet of carbohydrate foods: corn, potatoes, wheat cereals or bran and fruits rich in fiber and pectin. Microorganisms in the intestines, digesting carbohydrates (their favorite, by the way, food) form gases.

If the diet is not balanced, then this also leads to increased gas formation. It can be an excess of meat food with a lack of fiber. There is a feeling of "bursting" of the stomach.

The reason may be hidden in the individual reaction to certain products. The synthesis of some enzymes that are involved in the digestion of food in the body is reduced. Thus, milk intolerance may occur due to a decrease in lactose.

Swallowing air while eating can lead to bloating. Swallowed gases enter the intestines and cause discomfort.

What to do:

Identify foods that cause gas. This can be done by temporarily excluding legumes, grapes, Rye bread, cabbage, milk and mushrooms. It is necessary to monitor the reaction of the body, gradually returning products to the menu. If a provocateur is found, communication with him should be kept to a minimum.

Saturate your diet with fiber. Its source is fruits and vegetables. They are best eaten boiled, steamed or baked, as they can cause gas when raw.

First aid for bloating can be provided by teas with dill or fennel seeds, adsorbents, a heating pad on the stomach, massage of the abdomen in circular motions.

Figure Features

- Those who have an apple-shaped figure are characterized by the deposition of fat in the waist area. At the same time, the volume of the hips and waist are almost the same. Fat deposits inside the abdominal cavity can provoke a malfunction of the internal organs. Increased risk of stroke diabetes, atherosclerosis.

Whattake:

Balance the diet by eating small fractional portions, reduce the amount of animal fats and carbohydrates in the diet, increase fiber intake.

Efforts must be made to get rid of bad habits which are alcohol and smoking. They contribute to the deposition of fat, slowing down metabolic processes in the body.

Increase the amount of time for sleep. The body experiences stress due to lack of sleep. This increases the production of cortisol, the hormone responsible for fat storage. 6 hours of sleep is enough for an adult.

Posture disorder

For many women, lordosis is characteristic - an excessive deflection in the lower back. With this posture, the stomach protrudes. Its cause is weak back muscles. The presence of lordosis is easy to identify. You need to stand with your back to the wall. If the palm without a thumb freely passes between the lower back and the wall, then there is an excessive bend.

What to do:

First of all, you need to work on strengthening the muscles of the back. Quite fit strength exercises and Pilates classes. Massage and manual therapy courses will help.

It is important to support correct posture: wear a special corset and perform special gymnastics.

Gynecological diseases

The abdomen may increase due to inflammatory diseases of the genital organs, tumors of the uterus or ovaries. These diseases are accompanied by pain in the lower back and abdomen, excessive and unusual vaginal discharge, intermenstrual bleeding.

What to do

Gynecological diseases can occur without symptoms, and therefore, at least twice a year, an examination by a gynecologist is necessary.

Diseases of the digestive organs

Increased gas formation can lead to a change in acidity in duodenum or stomach. Bloating accompanies gastritis, inflammation of the pancreas or liver.

What to do

It is imperative to consult a doctor, only he can prescribe an examination and make the correct diagnosis.