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Sagging of the gut: what to do so that it does not appear and exercises to combat it
Fitness
The fitness expert Marina Durán knows what are the five factors that prevent the appearance of abdominal flaccidity and, if it also appears, combat it in the fastest and easiest way
“Eliminating flaccidity in the abdomen costs a lot, but it is not impossible,” says Marina Durán, personal trainer at Ritual Gym and Oysho sport. Affecting more women than men, flaccidity is a more common issue than we would like and that is why the secret to fight the fat that accumulates in the gut is to prevent it from appearing. How? For the «personal trainer» Marina Durán it is essential to take into account five factors.
«The reasons why it seems sagging in the abdominal area it is associated with sudden weight loss through diet and without exercise. Another associated cause is childbirth: many women gain weight that later they do not eliminate with the exercises postpartum or exercise during pregnancy, “says the fitness expert, adding three other crucial factors in the appearance of flaccidity:” Eating a poor diet has a lot to do with the abdomen, and, without a doubt, sedentary lifestyle should not be in our minds. lives because causes fat to accumulate“, bill. Finally, Marina Durán distinguishes a fifth reason that makes us feel that abdominal weakness: bad posture when we are sitting for a long time. “If we have the shoulders turned forward and the trunk hunched, it has a great influence because there is no activation on the front of the body,” he says.
How to prevent sagging
What can we do so that it does not appear? Taking into account the five causes, there are very few possibilities as long as you carry a low fat diet and refined sugars, in addition to maintaining proper hydration for the skin and an active life. However, exercise is essential so that laziness does not appear in our abdomen. Personal trainer Marina Durán says doing full-body strength exercises helps a lot because we work the core of the body, that is, the core. “Squats will help us because it is a full body exercise where there is toning and strength, and that greatly prevents sagging in the central area of the body, “he says.
Exercises to remove fat from the gut
Once it appears, it is very difficult for it to go away completely, but Marina Durán explains that even if it is not completely eliminated, a lot of flaccidity disappears and it is better to try and improve it than to forget about it. «I recommend, first of all, see how our diet is. If the diet is wrong, no matter how much exercise we do, we will not be able to obtain results. Once we are sure that our diet is good, I would put in a specific abdominal plan, “he says.
The coach acknowledges that it is very common for coaches not to advise exercises focused on a single area but to the whole body, but he defends that if we want a action plan to alleviate the problem, you have to make a specific abdomen plan, centered on the core: «I like to combine hypopressives with abdominal and lumbar strength, so that a small daily training is done focused on one of these exercises depending on the needs of each person ». The fitness expert pays special attention to correct technique and breathing For better training perfection: «You have to have a slow and controlled rhythm». The expert also advises this series of exercises for the abdomen:
— Bimini: Lie on your stomach and place your elbows on the ground under your shoulders (if you prefer, it can be your hands). Place the balls of your feet on the ground and lift your body up, leaving it straight. Squeeze your abdomen hard, tuck the navel in and up. Contract your glutes and legs. Look at the ground a foot in front of your hands and stay in that position. Must be control breathing and not contain it while practicing the exercise.
— Horizontal scissors: Lay your whole body down and raise your legs. Now make crosses with them simulating the movement of a scissors.
— Cycling with legs: On the ground, try that your nose touches your left knee while the right leg is extended, do the same, but in reverse, so that you feel that you are pedaling, even if you are lying on the ground.
— Semi crunch: Face up and with your legs bent about 45º, take your head off the ground but very little.