abdomen and buttocks
The problem of enlarged buttocks and protruding abdomen is considered one of the most annoying problems in particular for both men and women. It forces them to wear long, loose clothes to hide what is visible from their bodies, and limits them from wearing what they like, especially women, as the prominence of these areas limits their wearing. Dresses and short clothes increase their attractiveness, in addition to the negative effects they may cause on self-confidence and feelings of depression and frustration.
Causes of fat accumulation in the abdomen and lower body
- Increased secretion of female hormones, which causes retention of body fluids and accumulation of fat in the abdomen and buttocks.
- Nutritional practices and lifestyle followed. Eating more calories than the body needs causes the excess to accumulate in the abdomen and buttocks.
- Sitting for a long time causes the buttocks area to protrude.
Facts that must be known before performing weight loss exercises
- There are no exercises that specialize in melting fat in a specific area, and the areas where weight loss begins vary from one person to another. For some people, the body begins to lose weight gradually from the face all the way to the abdomen and buttocks, and this is a natural matter that cannot be ignored.
- In order to get rid of belly fat and buttocks, you must get rid of all body fat. This is done by calculating the rate of calories consumed and reducing 500 calories. Then the body will be forced to burn the stored fat down to the abdomen and buttocks.
- It is necessary to keep the metabolic rate high until the belly and buttocks fat is gone, and this is done by following diets and exercises that keep the metabolism high.
- Doing iron and muscle exercises that will tighten the abdominal muscles and buttocks.
Exercises to get rid of belly and buttocks fat
- Lie on the floor, bend your knees and bring them to the chest area, then come back and extend them again, then repeat the above.
- Lie on the floor with your legs raised up so that a right angle is formed between the legs and the upper torso. The legs can be raised and fixed on the wall. Extend your right hand to touch the tip of your left foot and vice versa.
- Place a chair in front of you and stand behind it so that your face and stomach are toward the back of the chair. Place your hands on the chair, keep your back in a straight position, focus your sight on a specific point, then extend your foot toward the back to a 45 degree, then return it and move to the other foot.
- Assume the horse's position by sitting on your knees and hands. Select a fixed point to keep your gaze directed towards it, then extend your left foot to form a straight line with the back, then return it to its previous position and move to the right foot.
- Lie on the floor with your hands behind your head in an attempt to raise your upper torso while keeping your legs touching the floor. Try to raise your torso until you sit.
- Stand straight with your hands straight. Step your right leg forward and bend your knee down to the ground while avoiding trying to touch it. Then, turn your torso and hands to the left, then to the right. Calmly return to the first position, reverse the feet, and then repeat the ball.
- It is like kneeling while holding a few weights in your hand. This can be done by filling two bottles with sand, then standing up straight and extending the hands loaded with the weights forward, then bending your back forward to form a right angle with the legs.
- *Stand on your toes and extend your hands up, making the gap between your feet wider than shoulder width, then quietly lower yourself to the ground, stay on your toes, then return to the first position again.
- Lie on the ground, then raise your torso upwards. Remain in this position for 5 seconds and then return again, keeping your hands touching the ground.
