It may be because we have lost too much weight in a short time, or because we have given birth not long ago. The hanging stomach is a problem that affects both men and women and can be a sign of the lifestyle we carry or a punctual event such as pregnancy.
The following article tells you some exercises and tips to reduce the “fallen belly”.
Why do I have a flaccid belly?
At the aesthetic level, one of the main problems of the sedentary life is the feared overweight.
But attention, because there are some parts of the body that suffer more when we eat a lot and we do not exercise. Among them, the abdomen stands out.
Muscle tissue distension may also be caused by pregnancy or a rapid weight loss.
Some people suffer from this problem when they have bad postures (sit “forward”), eat unbalanced food or because of genetic factors.
In all cases, the so feared “flaccidity” appears.
The skin has cells called fibroblasts whose job is to ensure the elasticity of tissues while producing elastin and collagen.
With the passage of time, lack of exercise, stress or poor diet these cells decrease their activity.
Gradually 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.
Loss of firmness is related to adulthood, but it can also be caused by a number of factors.
- In women, pregnancies are the main cause of the “hanging” belly and during gestation not only the skin is stretched to make room for the child, but also, participate in different hormones that can alter the ability to regenerate tissues.
- In addition, the variations of weight are an important factor. In most cases the increase exceeds 10 kilos in a short time and, if the dermis does not receive adequate care, may have stretch marks and sagging difficult to reverse.
- We can also observe this problem in people who carry out too restrictive diets in which they drop 10 kg or more in a month. Beyond that they are not good for health, these regimens do not allow the body to adapt to its new volume and are the culprits that there is surplus skin.
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Exercises to reduce the “sagging belly”
In addition to healthy eating and avoiding sitting too many hours, there are different exercises that can help reduce the fallen belly:
They are known as “planks” and are very effective for strengthening the abdominal muscles.
- Face down on the mat.
- Support elbows, forearms, and hands.
- “Take off” the body and step with the tips of the feet. The idea is that the torso and legs are aligned and parallel to the floor.
- Maintain posture for at least 30 seconds. At first, you can help by putting your feet on the wall.
- Rest 15 seconds and do another repetition.
Whether jogging, biking, running or boxing. The important thing is that you choose a discipline that you like and serve you to accelerate the metabolism.
As you lose fat with these cardiovascular exercises you will also reduce the flaccid belly. Do not forget to supplement with abs.
The idea is to practice cardio 3 times a week.
Lie on the mat face up and flex your knees.
- Rest your right calf on your left thigh.
- Bend the left arm and carry it behind the neck.
- Turn the torso so that the left elbow touches the right knee.
- Perform 20 repetitions and change sides.
This exercise not only serves to strengthen the muscles of the belly but also to work the legs and glutes.
By the difficulty of the exercise, you will burn many calories. You can start without the weight and then add a dumbbell or disc.
- Stand up, take the dumbbell or disc between your hands at chest level and take a step forward with your right leg, which you have to flex so that the body “goes down” and the left leg stretches.
- When you reach this position, turn your torso to the left, stretching your arms slightly.
- Return to the initial posture and do the same for the other side.
- Complete 20 reps (10 per leg).
This exercise gives strength to the pelvis and lower abdominals, which is why it is ideal for women who have just given birth.
- Face up on the mat and bring your arms to the sides of the body. Bend your knees and support the soles of your feet on the floor.
- Raise the pelvis slightly until “take off” the torso of the mat.
- The only allowed to remain supported are the shoulders and head (in addition to arms and feet).
- Hold 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
- Face up on the mat, straighten your legs and place your hands under your thighs.
- Lift your legs without flexing them so they are perpendicular to the floor.
- Then it descends without touching the ground.
- Repeat 20 times.
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