Appearing out of nowhere and ugly hanging or protruding tummy horrifies many girls and women.
Despite regular training and proper nutrition, the tummy does not go anywhere.

In order to successfully restore the figure to its original form, you must remember: in order to successfully get rid of unwanted forms, you must first find the cause of the appearance of the abdomen, eliminate it, and then bring your body back to normal.
That is why in the post we will analyze the external features of different types of bellies, the reasons for their appearance and ways to get rid of the abdomen, depending on its type and the cause of the appearance.

In the video, trainer Timur Mazur will select a set of exercises based on your type of abdomen so that you get the long-awaited beautiful press! True, in his opinion, there are 3 main types of tummy.
Well-known TV presenter James Duigan (an American star trainer, his clients include Elle MacPherson and Rosie Huntington-Whiteley) believes that there are six types of unwanted volume in the waist area.
While I was looking for information on the net, I found that the names of the types of tummies are somewhat different on different resources, but the essence is the same ...
Therefore, below I will try to bring the information to a common denominator :)

Types of bellies: external signs, causes and ways to get rid of

Changes in the habitual work and appearance of the human body always have a reason. The same applies to the appearance of a certain type of abdomen: in some, the stomach increases as a result of a general increase in body weight, in others - as a result of eating certain foods, etc.
To remove the stomach with a minimum of effort, we recommend that you determine the cause of its appearance and neutralize it.

So, below are the most common types of tummies. Depending on the cause of the appearance of the tummy is called:

Wine;
. swollen;
. stressful;
. pear-shaped;
. mamochkin;
. hypothyroid.

Cortisol, insulin and testosterone are responsible for maintaining waist fat. But folds are formed only when their level is constantly high. "In fact, having belly fat is a key indicator of hormonal imbalance," says Sarah Gottfried, MD, author of The Hormone Reset Diet.

Belly type: "wine" - why it appears and how to remove it

As a rule, this type of belly looks like an apple and sticks out mainly in front, and there are much fewer extra centimeters on the hips and buttocks compared to the belly. It is sometimes referred to as a "lifebuoy" or "spare tire".
The reason for the appearance of this type of abdomen is the abuse of alcohol, as well as the absorption of too many refined carbohydrates. The stomach acquires this shape due to the peculiarities of the processing of alcohol in the body.

Fat can accumulate in two forms:

Replenish subcutaneous fat, which accumulates directly under the skin;
. accumulate in the omentum - a deeper layer of adipose tissue behind the muscular wall of the stomach, such fat can also lie between the internal organs;

This type of fat is the main cause of an apple belly because it pushes the abdominal wall forward. This type of abdomen is typical primarily for those people who lead a sedentary lifestyle and have an emotional attachment to sweets.

“If you move little and eat a lot of refined sugar, as well as cookies, white bread, cakes, then it is logical that you will have a big belly with folds. Fat will also be deposited on the legs and thighs. , says James.

Distinguishing feature:

• Rollers on the sides

Reasons for the appearance:

• Passive lifestyle;
• Love for sweets;
• addiction to alcohol;
• The diet is high in sugar and refined carbohydrates (cookies, cakes and white bread), starchy carbohydrates (pasta and rice).

The reason for the deposition of visceral fat is the sensitivity of fat cells to the effects of insulin, a hormone that regulates the amount of fat deposited in the body.
When sugars, which are quickly formed from alcohol, hit the body, insulin is produced, which “orders” the body to store fat in a deeper layer, especially if there is no room left for it in the subcutaneous space.
In addition, alcohol slows down the body's fat burning process, since the liver, which directs this process, is busy urgently neutralizing the toxins that enter the body with alcoholic beverages. Alcohol slows down metabolism by 70%, so drinkers often “build up” extra centimeters, especially around the waist.

How to fix:

✔ Reduce the amount of alcohol. Drinking several glasses of wine 3-4 times a week will lead to a "wine waist" - a fat belly and sides. Many people know about "beer bellies", but you need to know that there is such a thing as a "wine waist" :)
Give up alcohol for 2 weeks, and then watch for moderate alcohol consumption.
Despite the fact that a glass of wine with a capacity of 250 ml contains 228 calories, the feeling of fullness does not appear after it.
Moreover, alcohol stimulates appetite, and this, along with a slowdown in metabolism, leads to the accumulation of unnecessary fat in the body.
✔ Review your diet. Avoid diet and low-fat foods. Eat a diet that contains 50% healthy carbohydrates, 30% healthy fats, and 20% lean proteins per day.
Give preference to eggs, lean meat, vegetables. And good fats: avocados, nuts and oily fish.
✔ Make time for exercise. You don’t have to go to the gym to do this, long walks are fine, and at home you can do lunges, squats and reverse push-ups.
If fitness is definitely not for you, at least start doing short exercises in the morning: squats or yoga are great.

Special instructions:

✔ Just enough exercise and proper nutrition. After you give up alcohol for at least two weeks, you need to start rebuilding your diet. No convenience foods and "low-calorie" snacks. No sugar, salt or preservatives. No flavor enhancers. Only natural, wholesome food.
✔ Opt for unprocessed fresh foods: fish, eggs, farm meat, vegetables, nuts, avocados.
✔ Eat small meals throughout the day. A new study from Ohio State University found that skipping meals can lead to more belly fat. If you feel hungry, your insulin levels spike, which leads to insulin resistance, causing fat to accumulate in your belly area.

With training and a new diet, you will see that you are one step closer to the tummy of your dreams, and this will give you new strength.

Type of abdomen: "bloated" - what it appears and how to get rid of it

This type of belly is clearly defined and protrudes forward, outwardly it looks like the top of a cupcake. At the same time, the skin becomes taut, it is well felt while touching the stomach. A bloated belly often causes the feeling of having an inflated balloon inside.
As a rule, such a stomach looks normal in the morning, and during the day it inflates like a balloon, especially after eating. It is noteworthy that such a tummy does not add extra pounds on the scales.

The main reason for the appearance of this type of abdomen is the accumulation of gases. As food breaks down in the digestive system, the bacteria that feed on it release large amounts of gas as a by-product. If it is difficult for bacteria to break down certain foods, the fermentation process begins, which also leads to the formation of gases, leading to the bulging of the abdominal walls forward.

Eating large amounts of food along with constipation, as well as certain foods, can cause bloating.

Distinguishing feature:

• Flat tummy in the morning but swells during the day (whether or not you are overweight)

Reason for appearing:

• food allergy;
• sluggish bowel;
• Unbalanced intestinal flora.

How to fix:

✔ Eliminate foods that do not suit your body from the diet. The most common food intolerances are gluten (bread, pasta, confectionery), alcohol, yeast (muffins, beer), and processed dairy products (cheese, milk, butter).
For most people, these are fermentable oligo-, di-, monosaccharides and polyols:

artificial sweeteners;
. wheat;
. onion and garlic;
. plums and cherries;
. mushrooms;
. beets, etc.

✔ Focus on a diet with lots of fresh vegetables, meat, chicken and fish. Try eliminating gluten for 2 weeks to see if the bloating will decrease.
✔ Don't skip breakfast. Make breakfast your biggest meal of the day, as digestion is at its peak in the morning, and don't eat late at night as this leads to bloating.
Bloating is a chimera that haunts people who don't want to eat breakfast but can't finish dinner :).
Chew your food thoroughly and drink plenty of water.
✔ Bloating can be a sign of an imbalanced intestinal flora. Prebiotic and probiotic supplements are the easiest way. They are found, for example, in sour cream, Kefir, bio-yogurts.
Healthy gut = flat stomach.

Special instructions:

✔ Breathing. Do this exercise every morning: lying on your back, relax completely and inhale and exhale deeply 10 times. After eating, a walk is recommended.
✔ To avoid bloating, it is also not recommended to overeat. Watch what foods your stomach becomes swollen after and limit their use as much as possible.

Belly type: "stressful" - why it appears and how to remove it

The stress type of the abdomen also bulges forward, but it is softer and sagging than the wine type. Often such a tummy begins to bulge under the bust and hangs over the belt of the trousers.

The reason for the appearance of this type of stomach is that in stressful situations, cortisol helps sugar get into the bloodstream so that the body has the energy to save itself.
However, if you do not resort to physical activity, this extra energy has nowhere to go, so it goes into fat. Under conditions of constant stress, fat reserves "crawl" closer to the liver so that they can be quickly turned into energy during the next stressful situation.

Distinguishing feature:

• Fat is concentrated in the navel, while the stomach is dense, not loose.

Reason for appearing:

• Chronic stress (high cortisol levels);
• Often skip meals
• Large intake of caffeine;
• irritable bowel syndrome;
• Unhealthy food in the diet (salted nuts, potato chips, etc.)

How to fix:

✔ Go to bed early. Women who experience stress often sleep little and poorly.
“Women who always sleep poorly or have little sleep disrupt the production of leptin, a hormone that regulates appetite and metabolism. James explains. “That’s why we overeat when we’re tired and crave something sweet for dessert because it will give us energy.”
✔ Relax before bed. It can be breathing exercises, a long bath or meditation. These good habits will help you sleep and limit coffee consumption at night (and allow yourself no more than 2 cups during the day).
✔ Do not exhaust yourself with physical exercises. Excessive cardio loads will only increase cortisol levels. Do yoga, long walks, even a workout in the gym will calm the nervous system. The main thing - without fanaticism!
✔ Include magnesium in your diet. Magnesium is a "calming" mineral. Drink mineral water.
Lots of magnesium in dark green vegetables, nuts and wheat bran.

Special instructions:

✔ Do yoga, stretch, and drink chamomile tea before bed to lower your cortisol levels and help your body calm down.

Type of abdomen: "pear-shaped" - causes and disposal

If you have a fairly thin waist, but a “lump of fat” sticks out above the bikini area, and the hips and buttocks are disproportionately large, this area becomes like a pear.

The reason for the appearance of this type of abdomen is an increased level of estrogen. This feature can be congenital or result from a hormonal imbalance caused by other diseases or problems, such as endometriosis or fibrosis.
Another reason for the increase in estrogen levels is the use of synthetic forms of this hormone with meat or other products, as well as the use of birth control pills.

The fact is that estrogen is responsible for the “turning” of feminine curves during puberty in terms of preparing for childbearing. If fat cells in areas sensitive to female sex hormones continue to be stimulated, the figure of a woman acquires a pear shape, which, as a rule, turns into an apple shape after menopause.

Distinguishing feature:

• You are slim, but your lower belly stands out.

Reason for appearing:

• Recent motherhood, female illnesses;
• Monotonous and excessive workouts in the gym (do a lot of twists, use a press roller);
• Monotonous diet;
• Rachiocampsis.

How to fix:

✔ Good nutrition and plenty of fiber. Green leafy vegetables, bran bread, and other natural sources of fiber that bind excess estrogen and help flush it out of the body.
✔ Avoid squats. You may have a broken squat technique, which increases the load on the lower back, exacerbates the curvature of the spine and increases the visibility of the abdomen. Replace this exercise with a plank.
✔ Uniform load distribution. Do not overload any one part of the body with physical activity. Try circuit training, in which case you will work out each muscle group separately.

Special instructions:

✔ Drink plenty of water and prioritize easily digestible foods (green vegetables) and light proteins (fish and chicken).
✔ Avoid foods with saturated fats, which can contain high levels of estrogen.

Belly type: "mommy" - why it appears and how to get rid of it

After childbirth, many women often develop a type of abdomen, codenamed "mommy's tummy" or postpartum, which is characterized by a large fat fold on the abdomen and some sagging of the lower abdomen.

Causes: During pregnancy and childbirth, the abdominal muscles separate so that the uterus and abdomen can expand. After the baby is born, the two sides of the muscles that form the “abs” should naturally return to their original state.
If this does not happen, the stomach after the birth of a child does not look very attractive. The reason for this is the weakening of the abdominal wall.
Half of women who have given birth have diastasis of the rectus abdominis muscles. In 30% of women, the problem disappears on its own.

Distinguishing feature:

• After childbirth (if a year or more has passed), the tummy looks like a "pregnant"

Reason for appearing:

• Little time for yourself. It will take at least 6 weeks to return to your normal size.
• We started training too early. After giving birth, it is recommended to rest for 2-3 months before starting training.
  James says the most common mistake new moms make is wanting to hit the gym right away. The coach himself recommends taking a break with this matter - for two to three months. The body needs an adaptation period.
• Weak pelvic muscles.

How to fix:

✔ Include fish oil in your diet.
✔ Try to eat the right fats every day: nuts, butter and olives. They help fight fatigue - a big plus for moms.
✔ Make pelvic workouts (Kegel exercises) a must. These exercises act like a natural corset for the body. Squeeze and then relax the pelvic floor muscles 15-20 times, repeat the exercise 5 times a day.
✔ Draw in your stomach. This is a very useful habit that will restore tone to your muscles without overworking.
✔ Avoid squats and crunches. This is the worst thing you can do for your body after giving birth. You must allow your body to recover.

Special instructions:

✔ Naps and stretching before bed. Curtain curtains and let yourself sleep in during the day - sleep hormones will increase fat burning.
✔ Engage in muscle strengthening - it is best to contact a specialist who will select the right set of exercises. Yoga, plank and pelvic raises can also be included in this complex.

Belly type: "hormonal" - where it comes from and how to fight

This type of belly usually does not come alone - chubby arms and legs, as well as other parts of the body, make you plump. It is also called "hypothyroid".

The reason for the appearance of this type of abdomen is a violation of the thyroid gland, namely hypothyroidism. As a result, the butterfly-like gland produces little thyroxine, which controls the rate at which calories are burned.
If you don't burn all the calories you take in, they begin to be stored as fat throughout your body.

How to get rid of a hypothyroid type of abdomen

Hypothyroidism must first be diagnosed. For this you need to see a doctor.
Hypothyroidism also causes fatigue, constipation, and cold extremities. At the same time, many patients do not assume that such harmless symptoms may be signs of a malfunction of the thyroid gland.
The doctor may prescribe special hormonal drugs for treatment. You can also fight this disorder by eating iodine-rich foods.
according to www.adme.ru, estet-portal.com

By identifying the root cause of belly fat, you will get an idea of ​​what needs to be done to get rid of it.
Good luck!

What it looks like: everything superfluous is concentrated in the navel, the stomach is hard to the touch.

The reasons: constant stress that you eat junk food in the form of salted nuts, chips and other harmful things. And such a belly appears in people who often skip meals and cannot live without coffee.

Sport: it is important here not to overdo it with physical activity, otherwise the level of cortisol (stress hormone) will increase even more. Therefore, strength and cardio training is not recommended. The best solution is yoga and long walks.

Proper nutrition: instead of not the most healthy snacks, we advise you to use more foods with a magnesium content: these are dark green vegetables, wheat bran and nuts. We reduce the amount of coffee to two cups a day (small cups, not buckets).

Other recommendations: A healthy eight-hour sleep will help reduce stress levels, with 10:00 pm being the ideal time to hang up. In addition, this will improve the metabolism in the body. Before going to bed, 15 minutes of meditation and chamomile tea are recommended - and you will feel better in a week, and the stomach will go away in three weeks.

low belly

What it looks like: a small tubercle below the navel, more often in girls with a sports figure. Most likely, it's not even fat, but muscle.

The reasons: monotonous diet or a very limited diet, incorrect ab and squat exercises, monotonous workouts aimed at the same muscles. There are also problems with the spine.

Sport: lunges instead of squats. Starting position - standing with arms raised up. You need to pull in your stomach and take a not very big step back. Without lifting your feet from the floor, spring, and then return to the starting position. Change legs. In total, there should be three sets of ten repetitions, between them there is a 30-second break.

Proper nutrition:, eat more green vegetables, whole grain bread, kefir, natural yoghurts (you can make them yourself, just buy milk and sourdough). From meat products, fish and chicken are recommended.

"Pregnant" belly

What it looks like: appears after childbirth, with all your appearance you resemble a woman in position.

The reasons: natural prolapse of the uterus after childbirth, untrained abdominal muscles before pregnancy, weak pelvic muscles.

Sport:- retraction of the abdomen, this returns the tone to the muscles, but does not tire them. In addition, stretching and strengthening exercises for the intimate muscles and pelvic floor muscles (a set of Kegel exercises) will be useful.

Proper nutrition: the diet should contain vegetable fats in the form of olives, nuts and avocados.

Belly - "apple"

What it looks like: very often such a belly appears in the late afternoon. It's not fat, it's bloating. It differs in that it starts much above the waist, almost under the bust.

The reasons: increased gas formation due to the inability of the body to digest certain foods. Also, such a belly is characteristic of those who skip breakfast, compensating for them with a hearty dinner.

Sport: in this case, walking after meals is the best medicine. Breathing exercises that are desirable to perform every morning will also help. You need to lie flat, straighten your arms and legs, relax and take ten deep breaths and exhalations.

Proper nutrition: You may need to avoid milk, cheese, butter, and foods that contain gluten. It is worth monitoring how you feel after the gradual elimination of each of these products. Natural yoghurts, garlic and onions will help improve digestion.

Other recommendations: although this type of abdomen is not associated with fat deposits or sagging muscles due to improper training, it indicates a digestive disorder, which can later lead to diseases of the internal organs or weight gain. Therefore, it is advisable to visit a doctor.

Belly - lifeline

What it looks like: fat deposits are concentrated on the sides and on the abdomen below the waist.

The reasons: sedentary lifestyle, love of sweets and pastries, frequent use of alcoholic beverages.

Proper nutrition: for two weeks it is worth giving up pasta and bakery products, white rice, reducing the consumption of sugar, cakes and pastries (it will be difficult to immediately exclude all these products, so every day you can gradually reduce the dose of your favorite delicacies). The diet should consist of eggs, white meat, fish (including oily) and seafood. Of course, it is better to cook everything in the oven or steam, but not fry. Necessary for such weight loss and healthy fats in the form of nuts and avocados. Vegetable salads for dinner are the best choice.

Sport: To get started, a simple set of two or three exercises is enough for you. We suggest doing twists: starting position - lying down, hands behind the head, legs in weight (30 centimeters from the floor). It is necessary to alternately pull the right elbow to the left knee, then the left elbow to the right knee.

The second exercise looks like this: starting position - lying emphasis. It is required to alternately pull one or the other knee to the chest. Perform each exercise in three sets of two minutes, between sets of 30 seconds of rest.

A painful question for many women: what to do with the stomach? It stands out under a tight dress and hangs menacingly over the belt of jeans ... Alas, not everyone is helped and fit by the exercises on the press. Why? Trainer and industry guru James Duigan explains that not all bellies are the same, and each type needs a different approach.

Once you determine your belly type, you can arm yourself with special exercises that will help you.

Belly - "flat tire"

It is easier to remove such a tummy than the rest, since its cause is malnutrition and insufficient exercise.

How to determine: People with such a stomach, as a rule, lead a sedentary lifestyle, both at home and at work. They also often have an irresistible love for sweets.

typical bad habits: If you exercise little and eat a lot of sweets and refined carbohydrates (cakes, pastries, white bread), as well as "starchy" carbohydrates (pasta, rice), then you are likely to deposit excess fat on your stomach, legs and hips, James thinks.

Making the waist: Give up alcohol. “Alcohol is a belly fat bomb—pure sugar that goes straight to the waist and slows down the breakdown of other fats until it is digested on its own,” says James. A couple of glasses of wine several times a week and hello wine belly! After 2 weeks, as you completely give up alcohol, you can start a diet, but do not rush to start calorie arithmetic, what is more important is what you eat. Focus on fresh, home-cooked foods such as fish, eggs, meat, and vegetables. And don't be afraid of the good fats from avocados, nuts, and fatty fish, on the contrary, they will help you lose weight. For this type of abdomen, exercise is a key helper. Walk more, do yoga. You don't need a gym.

Useful advice: If you reward yourself with cakes and eat up trouble with biscuits, quit this habit. Looking good means feeling good too. The starting point for getting rid of any type of hanging belly is to learn how to be happy!

stress belly

It is characteristic of perfectionists and adherents of 100% return.

How to determine: Such people often suffer from digestive problems that cause bloating. “Such a stomach is easy to identify: the main weight is concentrated in the front of the abdomen in the navel area,” explains James. “When we are stressed, we release cortisol, a hormone that pushes the body to store fat in the belly area.” To the touch, such a stomach seems more hard than soft.

typical bad habits: People with this type of stomach often skip meals, overload their adrenal system with caffeine and fast food.

Making the waist:

• Get enough sleep. “Permanently nervous women rarely sleep well, which interferes with the production of leptin, a hormone that regulates appetite and metabolism,” says James. "So we're grabbing high-calorie sweet foods to keep us energized."
• Meditate before bed, take a relaxing bath, and cut down on coffee to two cups a day.
• Don't overload your workouts. “Intense exercise that raises cortisol levels is not the answer to the problem,” says James. “Yoga and long walks are good for you, which will help increase strength while calming the body.”
• Magnesium is a calming mineral that helps soothe a stressed tummy. Eat more foods rich in this mineral: leafy vegetables, nuts, and seeds.

Useful advice: Yoga before bed will help reduce cortisol levels, and chamomile tea will calm the nerves.

Belly-"wallet"

These women are usually very busy mothers, torn between family and career, sometimes even working out in the gym, but not for good.

How to determine: They may follow a diet+fitness pattern, doing the same exercises and eating the same foods. They are generally slender, but the protruding lower abdomen spoils the whole silhouette.

typical bad habits: "Reinforced fitness activities and improper use of sports equipment can put a lot of stress on the hips and lower back, causing the abdominal muscles to tighten and bulge," - says James.

Making the waist:

• Proper nutrition and plenty of fiber perfectly normalize digestion, relieving you of the unpleasant sensations of bloating and constipation, which contribute to the protrusion of the tummy-"wallet". Leafy vegetables, oat bran, and whole grains are natural sources of essential fiber.
• Instead of abs, do push-ups on your elbows. To do this, lie on the floor, resting on your elbows, and lift your body with a straight back, standing on your toes, becoming parallel to the floor. Start doing these exercises for 10 seconds, eventually extending them to 1 minute.
• There is a common misconception that lifting weights builds muscle in women. In fact, the opposite is true: such exercises help to intensively burn fat in a short time. Do squats and lunges with dumbbells for several short sets.

Useful advice: Treat your tummy with love: reduce inflammation by drinking more fluids and eating leafy vegetables and light proteins - fish and chicken.

Mom's belly

This type is found in women who have recently given birth, and in mothers with many children who do not have enough time for themselves.

How to determine: "After childbirth, the uterus descends and becomes much heavier than before pregnancy," explains James, "it can take about 6 weeks to recover, so don't even dream of a flat stomach before this period." To strengthen relaxed muscles, it is necessary to increase blood circulation in this area by training the pelvic diaphragm and lower abdominal muscles.

typical bad habits: Rapid return to training. “I would recommend putting them off for 2-3 months,” advises James. - Excessive experience about the excess weight remaining after childbirth will in no way contribute to its reduction. Relax and unwind!"

Making the waist:

• “Fish oil supplements activate fat-burning hormones and stop fat-storing hormones,” says James. - Start taking 3 x 1000 mg capsules with food and slowly increase to 5 capsules. I was Elle MacPherson's personal trainer during her two pregnancies and she has been taking fish oil ever since."
• Increase your intake of good fats from nuts, oils, and olives. "They not only help burn stored fat and better absorb vitamins, but also energize - that's what all moms need, without exception," adds James.
• Kegel exercises act like a natural corset, tightening the stomach from the inside. Tighten the muscles of the vagina 15-20 times for 5 visits per day.
• Avoid ab exercises. “After giving birth, the white line of the abdomen - the tendon cord that runs down from the middle of the abdomen, moves apart, and you need time to recover,” explains James. - Abs exercises are the worst thing you can do during this period, as the muscles will stretch even further. Instead, take deep breaths with tummy tucks on all fours and Kegel exercises.”

Useful advice: Take a quiet time during the day, preferably with a light-blocking mask, and stretch before bed to restore hormones responsible for sleep and fat burning.

Bloated belly

It is flat in the morning, but increases during the day from gas and indigestion.

How to determine: Bloating spares neither thin nor fat women. It is usually the result of food intolerances and allergies, as well as a poor diet.

typical bad habits: You constantly, and possibly all your life, eat foods to which you have intolerance, without even knowing it.

Making the waist:

• The most common food intolerances are wheat and gluten (bread, pasta, muffins, pizza, cakes and instant cereals), alcohol, yeast (in muffins and beer) and dairy products (cheeses, milk, butter). “Gluten is especially bad for the gut and makes the stomach bulge,” adds James.
• Try to find out which foods cause indigestion, because no one knows your stomach better than you. Try to give up gluten for a while and compare the sensations. Focus on fresh vegetables, meat, chicken, and fish.
• You can help the intestines not only with the right foods, but also with their proper use. Breakfast should be the main meal of the day when digestion is in its most active phase, and try not to eat at night so that your stomach does not swell. Chew your food thoroughly and drink plenty of water.
• Bloating can also be the result of an imbalance in the intestinal microflora. And in order to make the stomach flat, you need to “attach” beneficial bacteria to it - with the help of pre- and probiotics. Miso soup, sour cream, kale, garlic and onions are suitable as food for this. Remember: a healthy gut means a flat stomach.

Useful advice: Incredibly, breathing exercises can be the surest way to reduce such a stomach. Try this technique: Lie on your back, relax completely and take 10 deep breaths in and out with your belly. Walking after meals will also help digestion.

(in fact, there are only 4 of them), and the exercises for the priests must match her shape. And today we will do the same with the tummies!

So you have a small belly. Come to the mirror and look at it carefully, without pulling it in, in profile: what does it look like? There are 5 options!

"Pregnant" belly, "mother's" belly

You are not pregnant at all (or enough time has passed since the birth), but you look as if you are still in position - apparently, the matter is in the weak muscles of the pelvis and abs! Most likely, you have already given birth. After childbirth, the uterus descends and becomes heavier than it was before. Remember: it will take at least 6 weeks for the recovery of the abdomen after childbirth. And then you need to tone the muscles, increasing blood circulation in this area.

Postpone training for 2-3 months after giving birth! Just rest.

What to do:

• include hyperextension and ab exercises in your training plan, do them regularly;
• draw in the stomach as often as possible - this will tone the abdominal muscles;
• you lack "healthy" fats: from avocados, olive oil, olives. Eat more of these foods: they paradoxically help burn fat!
• avoid ab exercises. After childbirth, the white line of the abdomen - a tendon cord stretching down from the middle of the abdomen, moves apart. It needs time to recover. And from exercises on the press, he will stretch even more. Get better at Kegel exercises!

"Low" belly, belly-"purse"

This happens ... from sports! Pumped abdominal muscles roll forward and create an offensive impression of a belly. Often girls with such a belly sit on a monotonous diet for a long time and do a lot of monotonous fitness and are generally slim, but their stomach continues to bulge!

What to do:

• There is a suspicion that you are not doing a large number of squats with weight incorrectly, creating an extra load on your back, which causes the muscles to tense up and bulge. Stop it! It is better not to do squats at all, replacing them with similar exercises - lunges;
• change your training program. Engage all muscle groups.
• for sure you have problems with digestion of food and generally unstable stools. Help your gastrointestinal tract: take probiotics, eat more fiber, if bread - then with bran, if dairy products - then kefir and yogurt.

Belly in the shape of an apple

Flat in the morning, in the evening the stomach becomes swollen. Such a stomach is often a reaction to intolerance to certain foods!

What to do:

• Try eliminating gluten from your diet. Suddenly you are one of those who suffer from intolerance to this wheat protein? Remember that gluten is not only found in traditional wheat products - you will find it in alcohol. If a short cut of gluten from the diet helped - the culprit has been found!
• The reason may lie in the diseased intestinal microflora: help your bacteria by eating more fermented products. Miso soup, sour cream, yogurts and special probiotics will do.
• Drink more water, start a full breakfast, eat less for dinner.
• You can contact a specialist who will identify the products that cause an unpleasant symptom.

stress belly

If you often worry, drink a lot of coffee and energy drinks, lean on fast food, the stress hormone cortisol often rages in your blood, then you may have a stomach in which fat is concentrated around the navel. Cortisol causes the body to store excess in this particular place. The abdomen is firm to the touch. Bundle of nerves!

What to do:

• Add magnesium to your diet: for example, drink mineral water with magnesium, eat nuts, eat dark green leafy vegetables.
• Sleep more - so you normalize the work of the hormone of appetite, leptin. It kicks in if you don't get enough sleep.
• Change the gym to other types of loads - more gentle. Choose yoga, Pilates or just long walks.
• Cut down on coffee.

"lifebuoy", "flat tire"

Such a belly indicates that you have a sedentary job, you like to eat delicious food, especially fast carbohydrates, and drink something with a degree for dinner. In general, that you are a normal person.

What to do:

• Increase the number of steps per day. And in general - more sports! You clearly miss him.
• Give up alcohol - it's just empty calories and sugar, doing a lot of harm. Drink no more than 4 glasses of wine a week.
• Eat more healthy fats - they can be found in fish, nuts, avocados.
• Give up sugar and salt!

How we all want to be healthy and live longer! But how much information needs to be reviewed in order to find the very right tips that will effectively help keep your body and body in order.

We invite you to start the path to health with information about what spoils it so much for us - fat in the abdomen. This is one of the most dangerous types of fat, which significantly reduces all chances for longevity. To get rid of it, you need to determine what type of fat shamelessly located on your stomach.

1. The so-called "tummy"

This cross is carried by office workers. If you work a lot, you may not notice how your stomach starts to grow. Even on the most slender body, this very “tummy” can appear. One of the reasons for its appearance may be tension in the lumbar region, which occurs during sedentary work.

How to get rid of the "tummy"

Do not rush to write a letter of resignation. To solve the problem, simply include more protein and fiber-rich foods in your diet.

2. “Stressed tummy”

Stress is a deadly thing for our health, the most dangerous disease that we suffer from. Unfortunately, most often people ignore this and continue to live in a stressful state. And this killer is not to be ignored at all. It all usually starts with the "tummy", which (in the absence of proper measures) turns into a stressful type of abdomen.

How to get rid of the “stress belly”

Exercise will be the solution. Are you horrified? Do you think that you will have to study until you, as they say, “do not drop the skates”? But no! Has your belly grown due to stress? So, you need to get rid of stress in the first place. Hiking is a great way to help you. Replace trips by car or public transport with walking (at least part of the way, if you are going to go that far), and the result will soon please you.

3. "Reserve"

It is in this type of abdomen that the "tummy" goes if you consume sugar and alcohol in addition to sedentary work. If you do not urgently take action, then the spare tire hanging over your hips will sooner or later just kill you.

How to get rid of the "spare"

With this type of deposits in the abdomen, you need to say goodbye as soon as possible. Eliminate (or generously reduce) sugar. From the alcohol departments in shops, bars and restaurants, you just need to run without looking back! Walk more and include fresh, non-starchy vegetables and leafy greens in your diet.

4. "Mom's belly"

Look at the kids - they are worth it. In your stomach you endured and gave this world new people. The belly appears after childbirth right in the central part of the body, and it is here that it is most difficult to get rid of it. Fortunately, there is a remedy for this scourge.

How to get rid of "mommy belly"

You need to add some fat to your diet. Get your hands off the french fries now! We are talking about a completely different type of fat. Nuts are what you need. Eat almonds - they are so damn tasty, and also do light stretching exercises daily and do not forget about walking. Walk - it's useful.

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