Simple recommendations on how to clean the bottom of the abdomen

The ideal body is the dream of most people. To achieve this result is possible by persistent training in the gym under the guidance of an experienced coach or independently. The most problematic zone in such cases is the abdomen, especially if a person resembles the shape of an apple in the shape of his figure. That's where the question arises: how to clean the lower abdomen fast enough and effectively.

Basics

The technique how to clean the lower abdomen and sides, consists of several elements: a set of exercises, the right diet and massage courses.

The problem of excess fat in the waist and hips is more a matter of malnutrition. But the solution to the already existing situation consists of three, these elements. The first of these is diet.

Diet in this case should be discussed with a specialist. The recommendation is not superfluous, especially if one considers what health problems can cause the problem of fat deposits in the zone we are considering (and they can become type 2 diabetes or circulatory system diseases). Of course, you can experiment on your own, but only a nutritionist is able to indicate more likely a set of products that provoke the creation of "fat stores".

The second mandatory procedure in the technique of how to clean the lower abdomen and sides is massage. You can do it yourself, but it's better to rely on the help of a specialist who will independently determine which areas need the greatest impact, and for which a slight pull-up will be sufficient.

The third component is a set of exercises, to which we immediately proceed.

Exercise stress

There are a variety of exercises designed to remove the lower abdomen. Men, by the way, they will be given easier and the effect will become noticeable faster.

So, let's get started.

Exercise 1 . The rise of the buttocks. To do this, take a horizontal position on a hard surface. The stretched legs go up, their hands are placed under the rump. The average pace should be torn off the buttocks from the surface, using only the muscles of the press.

Exercise 2. Maintain the original position by changing only the position of the hands, directing them parallel to the body. We bend our legs at an angle of forty-five degrees, hold them for thirty seconds, and return them back to the state perpendicular to the body.

Exercise 3 . For this and the next exercise, the starting position looks like this: the body is located on the back on a horizontal solid surface, hands are placed under the head, legs are bent at the knees. Further, the legs are pulled to the chest, then slowly straighten them so that the body resembles a beam raised a couple of centimeters above the surface.

Exercise 4 . The starting position corresponds to the previous exercise. On exhalation with the help of only the muscles of the press, lift the torso to the knees, take the initial position on inhalation.

Exercise 5 . Sit down so that the buttocks and feet are on the same line. Place your hands along the line of your hips. On inhaling, slightly bend the body of the body back, hands extend parallel to the surface, and bent at the knees of the legs, raise to a level of up to ten centimeters. Hold in this state for ten to fifteen seconds.

These five exercises aimed at how to clean the lower abdomen, you should repeat each fifteen times, starting at 5, gradually bringing up the right amount.

Exercise 6. It is very simple, and you can perform it even when you are reading these tips, how to clean the lower abdomen. Stretch and relax the muscles of the press when and where you want it.

The presented complex is only approximate recommendations on how to clean the lower abdomen. A man and a woman may need additional loads. Then it makes sense to turn to a professional. Depending on the condition of the fat layer in the problem zone, only he can assign an effective set of exercises.

So, it should be remembered that in order to answer the question of how to clean the lower abdomen, it is necessary to consider simultaneously three aspects - diet, massage and proper physical activity.