If you are looking for slimming the abdomen and sides with the best abdominal exercises, you have come to the right place. In this article, we want to introduce you to the most effective abdominal exercises and teach you how to do each one.
If you do exercise for stomach and fitness regularly and continuously, you will definitely get very good results after a while and you will be proud of yourself for this result and your perseverance.
\n\n\n\n\n\n\n\nWhat is the cause of belly fat?
\n\n\n\n\n\n\n\nYou probably don’t feel good about the fat under your belly and you want to know where this fat comes from and what is the reason for it? When we know the reason for the existence of these fats, we can take action to fix it more easily. In this section, we will tell you the various reasons for the presence of fat under the abdomen.
\n\n\n\n\n\n\n\n1. Improper diet and lack of physical activity
\n\n\n\nFood products that are high in trans fats such as processed foods, sugar, and saturated fat can contribute to excess belly fat. These foods are high in calories and low in nutrients and can lead to weight gain and belly fat.
\n\n\n\nIn addition, lack of physical activity often leads to weight gain and abdominal fat. Lack of physical activity can lead to a decrease in muscle mass and metabolism, and as a result, fat storage in your body.
\n\n\n\nFocusing on a diet rich in fruits, vegetables, whole grains, and lean protein and regular physical activity are essential to maintaining a healthy weight. You can get your suitable sports nutrition plan from vitamin trainers right now and achieve your desired fitness and figure.
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\n2. Excessive stress and lack of sleep
\n\n\n\nExcessive stress and lack of sleep can contribute to belly fat by increasing cortisol levels. Chronic stress will also lead to overeating and weight gain, especially in the abdominal area.
\n\n\n\nIn addition, lack of sleep is effective on lower belly fat. In fact, there are hormones that regulate appetite, lack of sleep causes these hormones to malfunction, and as a result, it will be more difficult to maintain a healthy weight.
\n\n\n\n\n\n\n\n3. Problems caused by hormonal imbalance
\n\n\n\nThis is a common problem, especially in women, and it can lead to an increase in belly fat for various reasons. One of the main concerns is the change in estrogen levels in women’s bodies.
\n\n\n\nWhen estrogen levels are high, there is a tendency for the body to store fat in the hips and thighs. Scientifically, when estrogen levels are low, the body tends to store fat in the abdominal area. The solution to deal with this issue is regular exercise and abdominal movements and having a proper diet.
\n\n\n\n\n\n\n\n4. Medicines and diseases
\n\n\n\nCertain medications and medical conditions can play an important role in the accumulation of abdominal fat. Medications such as antidepressants and corticosteroids often cause weight gain as a side effect.
\n\n\n\nAlso, medical conditions such as PCOS or polycystic ovary syndrome, hypothyroidism, and Cushing’s syndrome can also lead to weight gain and increased belly fat.
\n\n\n\nIn addition, certain medical treatments, such as radiation therapy and chemotherapy, can also cause weight and fat gain in the abdomen and flanks.
\n\n\n\n\n\n\n\nHow to melt belly fat?
\n\n\n\n\n\n\n\nAfter you read the list above about the causes of lower abdomen, pay attention to which one caused the accumulation of lower abdominal fat in you? And then fix it. Below are some important recommendations to fight these fats.
\n\n\n\n- \n
- Get rid of stress and anxiety! \n\n\n\n
- Manage your sleep time and quality! \n\n\n\n
- Have a proper and healthy diet! \n\n\n\n
- Be active and do abdominal exercises! \n
Introduction of lower abdominal movements to melt fat
\n\n\n\n\n\n\n\nThere are many abdominal exercises that you can do to burn fat and get in shape. Now we introduce the most important movements of the lower abdomen. By doing these exercises regularly, of course, in a basic sports diet plan, you will reach your desired body.
\n\n\n\n- \n
- Scissors underbelly \n\n\n\n
- Reverse crunch \n\n\n\n
- Pasaf underbelly \n\n\n\n
- Abdomen parallel to the bent leg \n\n\n\n
- Abdomen parallel to the straight leg \n\n\n\n
- Legs on the bench \n
How to strengthen the abdominal muscles?
\n\n\n\n\n\n\n\nThe term lower abdomen includes the rectus abdominis muscles, or the abdominal wall that covers the entire midsection and connects to the pelvis. This part can be strengthened by exercises and movements under the abdomen.
\n\n\n\nTo strengthen the lower abdominal muscles, you need to target that area specifically; But lying down is not the only option for abdominal movements. The movement of the mountaineer, raising the lying leg, etc. are many lower abdominal movements that are useful and effective for strengthening the muscles of this area.
\n\n\n\n\n\n\n\nA tip to strengthen the lower abdominal muscles
\n\n\n\nYou should keep in mind that strengthening the muscles of any part of the body is a gradual work that requires a lot of patience and discipline, and you cannot expect significant changes to appear with two or three training sessions. So apart from finding the right exercise and movements for the lower abdomen, you must follow these exercises with patience and regularly to achieve a firm and strong lower abdomen.
\n\n\n\n\n\n\n\n\n\n\n\n\n\n\nExercise to strengthen the lower abdominal muscles
\n\n\n\n\n\n\nYou, like many others, may find that even when you exercise regularly and eat a balanced diet, your lower abdomen is still flabby and won’t tighten up no matter what you do. But it is not; Any exercise you do will definitely have an effect and over time your lower abdominal muscles will become tight and strong.
\n\n\n\nPerforming lower abdominal exercises such as plank, crunches, scissor legs, etc. can help strengthen the strength of the mid-body as well as the lower abdomen and make it easier to strengthen the muscles of this part.
\n\n\n\n\n\n\n\nAchieving a flat underbelly in the shortest time
\n\n\n\nTo burn fat under the abdomen, it is not enough to do local exercises, but to do exercises for other abdominal muscles (such as rectus abdominis, oblique abdominals, etc.) as well as back and lower body muscles are very important and can bring you closer to your goal faster.
\n\n\n\n\n\n\n\nfinal word
\n\n\n\nTo burn belly fat, you must have a proper exercise diet. Most abdominal exercises target multiple abdominal muscles. Therefore, they will increase fat burning with each repetition. In this article, we introduced the best and most effective abdominal movements for weight loss and fat burning.
\n\n\n\n\n\n\n\nReferences: healthline – menshealth
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