Whatever you try and your belly won't go away? Perhaps you are choosing the wrong tactics. Determine what type of tummy you have and find out what will help you get rid of it
More than 70% of women in the world have complaints about the shape and appearance of their belly. In summer, the percentage of dissatisfied people only increases: light dresses, skirts and shorts highlight all the flaws in the waist area. At the same time, abdominal exercises and hunger strikes are often ineffective. And all because there are several types of women's tummies, and each needs its own approach. The famous American trainer and bodybuilder James Dugian identified 5 varieties of this area of the female figure. For each type, he gave working recommendations on how to get a flat stomach without dieting and a gym.
To determine your belly type, you need to stand sideways to the mirror and look at yourself in profile. At the same time, it is very important not to draw in your stomach, not to straighten your shoulders and try to take the body position that is familiar to you when walking. To make it easier to check the pictures, you can take a photo. By the way, after following all the recommendations for this photo, it will be easier to evaluate the result.
Type 1. Lifebuoy
photo from open sources
This type of tummy is considered the most insidious. Fat in the area of the sides and lower abdomen is the first to accumulate and the last to "go away". Most of all deposits around the waist are susceptible to women with figures of the "rectangle" and "oval" type. However, other ladies can often notice the first signs of a "life buoy".
It is usually caused by sedentary office work, stress and the abuse of junk food. Pay attention to what and how you eat. Most likely, you are very fond of sweets, at work you have a snack on fast food, and at home you do not shy away from semi-finished products. In rare cases, such a tummy occurs due to hormonal disruptions in the body. In this case, the woman needs to see a doctor, but in all others, you can throw off the "life buoy" yourself.
The first rule is that you urgently need to revise the diet. Give up simple carbohydrates, sugars and starch. This is what lingers most on the sides and waist. In this case, fats can be left, but within reasonable limits. A piece of pork hurts you much less than pasta for a side dish. Ideally, a serving of food should be about the size of two of your fists. One fist is vegetables and the other is everything else. Remember to drink as much water as possible, which plays an important role in breaking down fat stores.
As far as exercise is concerned, it plays a secondary role here. For the owners of the "life buoy" it is important to simply move more. You need to do this the way you like best. You can sign up for a gym or fitness, or you can just walk more.
Type 2. Stress tummy
photo from open sources
Stressful belly is one of the varieties of hormonal obesity. It is caused by an excess of the hormone cortisol, which is off scale in people who are constantly under stress. Distinctive features of such a belly - fat deposits are located in the navel, and the tummy in this place is not soft, but dense and quite firm. James Dougian calls this belly a "bundle of nerves." According to the instructor, most often it is formed in people due to nervous and too responsible work or chronic stress in their personal life.
If you notice that you have this type of belly, most likely, you sleep little and poorly, and also abuse energy drinks. The first thing to do is to tidy up your daily routine. Try to set aside for sleep at least 8 hours a day. This is very important, because if you do not get enough sleep, your body's production of leptin (a hormone that regulates hunger) decreases. Simply put, once you start sleeping more, you will eat less without any outside effort.
Stop drinking more coffee and energy drinks and add more magnesium to your diet. It will help the body deal with stress better. As for physical activity, then intense exercise in the gym is simply contraindicated for you. The more you push your body on and off at work, the more cortisol it produces. Therefore, choose something that will allow you to calm down and relax as your workout. Yoga, Nordic walking, swimming are the best solutions to remove a stressful belly.
Type 3. Low tummy
photo from open sources
The protruding lower abdomen is a common problem in women who have recently given birth to a child. However, in addition to this, a low tummy can haunt women who literally exhaust themselves in the gym. According to James Dugian, in this case, it is not fat that comes forward, but pumped muscles, which create the impression of a "fat belly". Also, a low tummy can talk about back problems and even about curvature of the spine. In this case, consultation with a surgeon or orthopedist is required.
If you are a new mom, simple abdominal and back exercises can help you get rid of a low tummy. Only you need to do them regularly, without giving yourself indulgences. It is also helpful to draw in your stomach more often and straighten your shoulders. Such training will gradually build muscle memory, and after a while you will automatically begin to walk with a tightened abs.
If the problem is in pumped muscles, consult a trainer. Chances are, in the gym, you do too many repetitive abdominal exercises, which is why you get muscle hypertrophy. The specialist will advise you on the appropriate exercise regimen. But in case of back problems, remember that squats are contraindicated for you. Exercises for this muscle group are best selected with a doctor.
Type 4. "Pregnant" tummy
photo from open sources
A pregnant belly is not always associated with pregnancy. It often occurs in women due to weak abdominal and pelvic muscles. Therefore, even if you have not yet given birth, start doing Kegel exercises to strengthen the pelvic floor (15-20 times, 5 approaches a day). In addition, you are shown exercises for the press, but do not reduce everything to monotonous crunches. Lying leg raises and extensions work very well, as does the good old plank.
To quickly remove a pregnant tummy, you need to adjust your diet. James Dougian recommends adding Omega-3 and Omega-6 to your diet. Eat more nuts and red fish, substitute olive oil for sunflower oil, and try not to overuse classic fatty foods. Polyunsaturated fats should replace lard and grilled chicken from the menu. In this case, exercises for the abs and pelvic muscles will be more effective.
Type 5. Tummy "apple"
photo from open sources
A tight and tight belly that starts somewhere in the diaphragm is often accompanied by digestive problems. Bloating, heartburn, and regular stool disturbances along with a bull's-eye tummy may be signs food allergies. It may not be bad enough to show up as a rash or other typical symptoms, but some of your regular foods are hard for your body to digest.
Also, a swollen belly is often found in those women who do not have time to eat breakfast in the morning. They compensate for a half-starved day with a hearty dinner, which is why the intestines cannot cope with work and literally bulges forward in the morning before our eyes.
First, adjust your meal schedule: start eating breakfast and cut your standard dinner portion in half. Drink more water throughout the day and observe your figure for a week. If the tummy "falls", then the whole problem was in the regular overload of the intestines.
If the problem persists, and even accompanied by unpleasant sensations, try to consistently exclude different foods from your usual diet. Remove gluten and gluten first. Leave yourself without bread, pasta, pastry chef and sweet pastries for a week. If that's not the problem, try eliminating lactose by removing milk and dairy products from your diet. As a last resort, you can look for an allergen using special food allergy tests.
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