The trainer explains why exercise won't help you burn excess fat.
"Lower abs" is one of the most problematic areas, which prevents the belly from looking "dry" and flat and hides some of the relief. Many people wonder how to remove fat in this particular area. Together with WorldClass coach Alexander Karpov, we understand the nuances of pumping the "lower press".
Is it possible to remove fat in the lower abdomen?
To begin with, a small body fat is a healthy state of the body. Especially for women whose reproductive system is functioning well if the percentage of fat is normal.
The second important point: you cannot lose weight in only one place. Local fat burning is a myth.
Alexander: The fat layer is not removed by exercises in specific places. In this case, if you do abdominal exercises, fat will not go away from the abdomen. With the right combination of exercise and nutrition, fat burning will occur throughout the body. It is also worth noting that the "lower press" as such does not exist, in any case, you train the rectus abdominis muscle.
How to achieve a flat stomach?
To lose fat in the lower abdomen and achieve a bulging abs, you need to maintain a calorie deficit, explains the trainer. It is very important to expend more energy than the body receives from food. But at the same time, consume your daily rate.
A selection of exercises
A calorie deficit combined with exercise will help you achieve the desired result and the cherished bottom cubes. If you have not done these exercises before, start with 30 seconds and gradually work up the time.
Feet Together - Feet Apart Plank
Legs together, the plank rests on the forearms. Push the legs apart, and then return them to their original position. At the same time, the body remains stationary.
Shoulder-touch plank
While lying in support, alternately touch the opposite shoulder with your palms.
Plank with transition to lying position
Being in support lying, first with one hand, then with the other, move onto straight arms in support lying. Maintain a straight body position.
Superman plank
While resting on the forearms, alternately straighten and extend the right arm and left leg in line with the body. Then vice versa.