Exercises to remove belly folds

A fold of fat on the abdomen is not only a cosmetic problem, but also a signal of a malfunction of internal organs. It cannot be hidden or “painted over”; no miracle drugs will help in the fight against it. So how can you remove it? Read in this article.

October 17, 2016

Fat fold on the abdomen: causes and normality

The main reasons for the appearance of folds on the stomach are poor diet and lack of physical activity. This also includes heredity, stress, hormonal imbalance and metabolic disorders (obesity).

Additionally, as you age, your abdominal muscles weaken and stretch. This is especially true for women who have a small tummy after childbirth.

The normal fat fold on the abdomen is 1-1.5 cm. In order to measure it, you need to:

- stand up, grab the fold at the waist at the level of the navel with your thumb and forefinger and pull it away from the muscles;

— install a caliper (a device for measuring skin and fat folds) and measure the thickness;

- if there is no caliper, then determine the thickness of the fold by eye or using a ruler.

Over time, the fat fold becomes the culprit of diseases of the internal organs. Since when it increases, the liver, spleen and intestines become covered with fat, which leads to additional problems. Therefore, if there is even a small fold of fat, immediately begin to fight it.

How to remove belly fat

The first thing you need to do is review your diet. It must be balanced. It is allowed to eat cereals, dairy products, vegetables, fruits, white meat and fish. And sweets, flour and fatty foods must be eliminated from your diet.

The next step is playing sports. This could be a visit to the pool, dancing, jogging, an exercise bike or a regular warm-up. Effective exercises for abdominal folds include running, abdominal work, and crunches. They need to be performed every day - morning and evening. The more movement, the faster fat will be burned.

Regular massage not only helps relieve tension and relax, but also reduces fat deposits. You can massage your stomach yourself in 2 ways: with circular movements and with light pinching. For massage, use special creams that improve blood circulation and make the skin firm and elastic.

Proper nutrition, regular exercise and massage are the most important home remedies to combat belly fat.

Ultrasonic cavitation and liposuction are expensive cosmetic procedures that quickly remove excess fat. However, they have their contraindications: diabetes, acute, chronic and purulent diseases. The effect after such operations is impressive, but they do not provide a 100% guarantee, so fat folds may reappear.

You need to fight fat folds in a complex way - follow a diet and sleep schedule, as well as exercise regularly. Otherwise you will not get any result. It is also recommended to undergo a full medical examination and eliminate all possible causes affecting the formation of folds.

The season of revealing clothes and swimsuits is getting closer every day, but the fat you’ve gained over the winter is preventing you from enjoying the approach of warmer days? It's time to get rid of the "apron" and look for a stylish cropped top.

Why does an “apron” appear on the stomach?

“Apron” is the common name for a fold of skin and fat hanging down in the lower abdomen. This aesthetic defect can appear for various reasons:

1. extra pounds (excess weight is deposited in the form of unsightly folds);
2. sudden weight loss, pregnancy and childbirth, cesarean section (stretched skin does not
3. manages to “adapt” to the changing shape and hangs in a fold);
4. poor posture and weak back muscles (the habit of moving, sitting and standing “hunched over” provokes a sagging stomach);
5. weak abdominal muscles (muscles lose tone and are unable to support the abdomen as a result of a sedentary lifestyle and lack of physical activity);
6. disruptions in the functioning of the endocrine system and other diseases (excess fat deposits on the abdomen may appear if the thyroid gland is not functioning properly).

Extra pounds are often deposited as an apron on the stomach (pinterest.com)

If the fold on the abdomen is a consequence of any disease, you should direct all your efforts to treatment, and only then take on your figure. In all other cases, the problem can be dealt with by knowing the “secret” techniques.

After a cesarean section, there are restrictions on physical exercise; you need to consult a doctor before starting to fight the “apron.”

It doesn't work: wrong tricks

In pursuit of quick results, girls make mistakes, resorting to “forbidden techniques.”

Belly fat does not mean that abdominal exercises will save the situation. Yes, the load on the abdominal muscles is needed to restore the tone of the muscle corset. However, abdominal exercises, while pumping up the muscles, will not get rid of fat and sagging skin.

Sharp restrictions in food lead the body to a state of stress, and wise nature intended it so that in case of nutrient deficiency, fat reserves will be maintained as a reserve. And first of all, muscle mass will begin to be burned so that the body receives the fats and carbohydrates necessary for life. But the “apron” is not going anywhere.

Here are other harmful effects of dieting:

1. a lack of vitamins and minerals will affect general well-being, the functioning of important organs and systems, the condition of the skin, teeth, hair and nails;
2. Bad mood;
3. dystrophy;
4. psychological diseases, etc.

Strict diets have a detrimental effect on health and well-being (direct8.ru)

There is no magic pill that can get rid of extra pounds. Advertised teas, tablets, dietary supplements, at best, will turn out to be a waste of money, at worst, they will cause irreparable damage to health, because they affect the nervous system, heart, liver, kidneys, and digestive system. Most fat burners are diuretics or laxatives that provide a short-term effect after fluid is removed from the body.

It works: effective methods

But what should be emphasized is proper nutrition and rational physical activity. It sounds banal, but this is the most effective thing you can do for your figure.

You can spend as much time as you want in the gym, but no amount of physical exercise will overcome the barrier built by your eating habits.

A balanced diet should supply the body with all necessary substances (navozdyx.ru)

Let’s not focus on the tired postulates of proper nutrition; let’s focus on the principles that will help you adapt to it as easily and painlessly as possible.

1. 80 to 20. Nigma Talib, a naturopathic doctor who works with celebrities, believes that the best way is to eat 80% healthy and leave 20% for pampering. So, having fallen for a sweet donut, we will not think that everything is hopelessly lost.
2. No to calorie counting. One hamburger and a glass of cola have about as many calories as a meal of fiber, sea fish and vegetable juice. However, the first lunch option does not reduce weight, since the substances it contains do not help the body normalize metabolism.
3. Replacement instead of ban. If you love goodies for tea, create a collection of healthy recipes: oatmeal-banana pancakes, coconut cookies, dried fruit candies.

It’s easy to make healthy candies with your own hands: chop nuts and dried fruits, form the “dough” into balls and roll in coconut flakes (ittoot.ru)

The “apron” is not only fat deposits, but also stretched skin, so you can’t do without a massage. This procedure will help reduce the area of ​​the skin, and it will easily take on the body shape that changes after the melting kilograms.

The best way to help is LPG massage, which works by applying vacuum and massage rollers to the subcutaneous fat. But you can do it with home methods.

For example, vacuum massage works well. To do this you will need a large silicone jar. The skin is lubricated with oil and the jar, held between the fingers, is made in a clockwise circular motion. Wherein:

1. the abdominal muscles should be relaxed;
2. when suctioning, no more than 1 cm of skin should go inside;
3. Do not touch the area around the navel;
4. Before disconnecting the can, you need to remove the pressure completely, otherwise bruises are guaranteed.

When massaging the abdomen, movements of the jar should be made in a circle (molodei.com)

Cupping massage has contraindications: pregnancy, cardiovascular pathologies, a tendency to rosacea, diseases of the gastrointestinal tract, etc. It is important to consult a doctor first.

While taking a shower, you can rub your stomach in a circular motion with a body brush. Or do self-massage.

Massage should not be performed after eating. The procedure must be done either on an empty stomach or 2-3 hours after eating.

The exercise has its roots in yoga, where it is called “Maha Bandha” - “Big Lock”. The effectiveness of practice is achieved through:

1. work of the transverse abdominal muscle, which is almost never activated during normal exercises;
2. stimulation of the diaphragm and massage of the abdominal organs, which helps accelerate metabolic processes and get rid of local fat deposits.

Technique:

1. Stand straight, place your feet shoulder-width apart and bend your knees slightly, hands resting on your hips.
2. Take a deep breath and exhale completely.
3. While holding your breath after exhaling, pull your stomach in from the bottom up.
4. Stay in this position for as long as possible - until the first symptoms of fatigue.
5. As you inhale, relax your stomach from top to bottom. Take a few calm breaths in and out to restore your breathing.
6. Repeat 5-15 times. In the initial stages, it is enough to do 2-3 repetitions.
7. After a short break, do one more approach.

In the classic version, “Vacuum” is performed standing (pohudete.ru)

It is advisable to perform the exercise on an empty stomach. At most, 4-5 hours after eating.

“Vacuum” can also be done while sitting, lying on your back or standing on all fours.

The exercise has contraindications; it is important to consult a doctor.

The most beneficial exercises for working the abdominal muscles:

1. plank (the entire muscle corset is involved);
2. scissors and bicycle, performed from a supine position (lower abdomen);

When performing a plank, a large number of muscles are involved: this exercise is considered one of the most effective (aas1234.livejournal.com)

Stretching the abdomen makes the muscles and skin more elastic and consolidates the achieved results. The most popular exercises:

1. bridge;
2. fish.

You can do the classic version of the bridge (neurology.net)

A straight spine and developed muscles are the “backbone” of a flat tummy. The most effective exercises:

1. bar;
2. cat;
3. downward-facing dog pose;
4. standing against the wall (heels, calves, buttocks, shoulder blades and buttocks pressed against the wall) and then maintaining the body in this position.

The “Cat” exercise has a great effect on posture and helps overcome back problems (fltness.ru)

The accumulation of fat on the abdomen, deposited as unpleasant folds, most worries girls and women of different ages. But getting rid of this problem is not as difficult as it might seem at first glance. Even at home, you can use different methods - inexpensive, accessible and effective. With proper effort, you can say goodbye to a cosmetic defect in 2-3 months.

Causes of formation of fat folds on the abdomen

Folds on the sides and stomach can appear for various reasons. Even thin girls are not protected from this. The female body is designed in such a way that a protective fat layer is formed very quickly, the hips and abdominal area are the first to suffer. There are several factors influencing this process:

1. A predisposition laid down at the stage of embryonic development. Heredity is a powerful factor. If one of the parents has a problematic figure, there is a high risk of getting the same one.
2. Sedentary life. With constant sedentary work, metabolism slows down, and incorrect posture leads to the formation of wrinkles.
3. Stress and lack of sleep. For these reasons, appetite increases greatly, and a person begins to consume extra calories. Lack of sleep leads to the fact that they are not processed and are deposited on the waist.
4. Diseases. Metabolic disorders, gastrointestinal diseases, hormonal imbalances, cardiac pathologies - all this causes weight problems.
5. Sudden weight loss and pregnancy. These processes are accompanied by hormonal changes and changes in body structure.

If you make an effort, you can get rid of folds on your sides and stomach forever. But the approach must be comprehensive.

Women and men who tend to be overweight almost always suffer primarily from belly fat. But even with a genetic predisposition or against the background of diseases, the effect of negative factors can be neutralized.

Physical exercise

Sports activity is the best way to eliminate folds on the stomach. The goal of exercise is to burn subcutaneous fat. Suitable for this:

1. Cardio exercises – running, aerobics, cycling;
2. swimming;
3. dance Sport.

Some exercises that can be done at home are also highly effective.

You need to exercise at least 3 times a week, constantly, with a gradual increase in load. The most effective exercises with which you can quickly remove belly fat at home:

1. Twist complex. Perform the exercises from a lying position, bending your knees and clasping your hands behind your head. They stretch, turning the left elbow, towards the legs, and then the right. It is important to keep your elbows straight and your abs tight.
2. Plank. One of the simplest and most effective exercises, which will require no more than 5 minutes of time even at the last stage of mastery. Perform it with a completely straight back. They rest on their elbows and toes. The shoulders are placed at the level of the elbows, and the neck and head are relaxed.

For greater efficiency when performing exercises, use various accessories and sports equipment.

For effective and fast training, you will need a hoop weighing up to 1.2 kg - this is the optimal weight. Products that are too light will not have an effect, and heavy ones will negatively affect your health. Spin the hoop first for 2-3 minutes a day, then increase the time by 2-3 minutes. It is not advisable to exercise for longer than 30 minutes. Experts advise spinning a hoop weighing 1.2 kg for 20 minutes.

Types of massage for burning fat

If folds of fat appear above the navel when sitting at a table, first of all you need to pay attention to your posture. Massage is one of the best ways to eliminate any amount of fat in the waist area.

Vacuum treatment of the skin can be done at home using special pear jars. Having attached the objects to the problem area, they begin to move along the massage lines - clockwise around the navel. First apply skin tightening cream or healthy vegetable oil: olive, grape, almond.

You can use a dry brush with stiff bristles; it is advisable to choose an accessory with a pocket for your hand. Rub dry skin in a clockwise circular motion for 3-4 minutes. You can process the sides in the same way.

Massage, sports and physical activity are integral requirements for high-quality removal of folds and fat. They can be combined, alternated, replaced with each other. To make it easy to practice, you need to do it regularly - a useful habit is formed.

Cosmetic methods for removing wrinkles

To make weight loss as fast and effective as possible, additional methods are used:

1. Wraps. A very effective procedure that improves skin tone and stimulates beneficial processes in fiber. Good for wraps: Dead Sea mud, blue clay, coffee and honey mixtures, products with red pepper and cinnamon.
2. Fat burning creams and emulsions. These products cannot be regarded as independent means to combat fat. Cosmetics are used as additional preparations during massages, after body wraps: Guam, Collistar Anti-Age Lifting Body, Garnier Body “Ultra Elasticity”, “Body Sculptor Yves Rocher”.
3. Natural oils. Many cosmetic oils, in combination with essential concentrates, help fight fat deposits with long-term use: cocoa, coconut, almonds, avocado, castor oil. Essential esters include geranium and lemon.

There are also more radical methods of dealing with unpleasant folds on the stomach.

Surgery and lifting

A thread lift is an invasive procedure in which self-absorbable threads are inserted under the skin. A frame is created around them to support the abdomen. The effect of the procedure lasts 2 years, its price reaches 40-50 thousand rubles.

Surgical intervention is the most radical method of eliminating folds. It is used after pregnancy, extreme weight loss of 20 kilograms or more. The skin after such processes does not always retain the ability to recover. Abdominoplasty allows you to remove fat deposits and connect incorrectly separated muscles in one procedure. The skin after the intervention is also tightened with special threads. The cost of such a procedure is at least 100 thousand rubles. But it has serious consequences and a long recovery period.

Diet as a borderline method for eliminating and preventing folds

If a person does not follow the principles of proper nutrition, most of the efforts will be wasted. Physical education and cosmetics can keep you fit, but without a rational menu you won’t be able to truly improve your body.

It is necessary to reconsider your eating habits: give up fatty foods, large portions, and do not eat store-bought sweets. Meals should be regular - up to 6 times a day in small portions.

The most useful foods for burning fat are:

1. fresh and baked vegetables;
2. fruits and berries;
3. lean meat;
4. red fish and seafood;
5. cereals and nuts;
6. eggs and dairy products;
7. green tea.

The basis of the diet is proteins and carbohydrates obtained from fruits and vegetables.

Removing folds on the abdomen can only be done with an integrated approach: nutrition, physical activity, the use of cosmetics and massage. This is the key to a beautiful figure, good health and the absence of extra pounds around the waist in the future.

Ivanova Svetlana

General practitioner of the second category, transfusiologist, 29 years of experience

Diagnosis and treatment of problems with the musculoskeletal system (lower leg) and abdomen.

1. pain and discomfort in the abdomen;
2. bruises and injuries of the lower leg;
3. cough, chest pain;
4. acute respiratory infections, ARVI;
5. food poisoning;
6. cold;
7. runny nose;
8. general malaise;
9. headache;
10. aching joints;
11. elevated temperature.

1. Diploma in the specialty "General Medicine (Treatment and Prevention)", Chuvash State University named after. I.N. Ulyanova, Faculty of Medicine (1990)
2. Internship in the specialty "Selected Issues of Therapy", Kazan State Medical Academy (1996)

Refresher courses

1. "Nephrology issues for therapists", State Institute for Advanced Training of Physicians named after V.I. Lenin (1995)
2. "Therapy", Kazan State Medical Academy (2001)
3. "Transfusiology", Russian Medical Academy of Postgraduate Education of the Ministry of Health of the Russian Federation (2003)
4. "Therapy and Pulmonology", St. Petersburg Medical Academy of Postgraduate Education of the Federal Agency for Health and Social Development (2006)
5. "Transfusiology", St. Petersburg Medical Academy of Postgraduate Education of the Federal Agency for Health and Social Development (2007)
6. "Transfusiology", Institute for Advanced Medical Studies of the Ministry of Health and Social Development of Chuvashia (2012)
7. "Therapy", Institute for Advanced Medical Studies of the Ministry of Health and Social Development of Chuvashia (2013)
8. "Therapy", Peoples' Friendship University of Russia (2017)

Place of work: MedCenterService clinic on Kurskaya