How to remove a beer belly with one exercise

Fitnesstränare

Where does a beer belly come from? What should you do to remove it?

Beer belly is a common problem among men. Sometimes the belly grows to such a size that it becomes difficult to pick up clothes, bend over or get into a car.

Few men recognize that they have neglected themselves, so they justify the belly with age-related changes, genetic tendency to gain weight or inability to exercise. These factors can really have a negative impact on your figure. But even if you have all of the above, forever get rid of the hated potbelly is possible.

How to remove a beer belly

Change your eating habits

Alcohol is rich in carbohydrates, and beer is no exception. A few good mugs of foam will be equal in calories to a full meal. The feeling of hunger will not go away, but, on the contrary, there will be a desire to eat chips, burger, pizza or breadcrumbs. It is the appetizer to beer – the most caloric part of the feast. For example, a large pack of chips and several bottles of beer equals 2500 calories. This amount of calories equals the daily maximum for the vast majority of people. So it turns out that it would seem that you have not eaten, but the calorie limit for the day exceeded in one sitting.

Reorganize your diet, eat a varied and balanced diet. Try to eat at the same time two to four times a day, following your calorie allowance. Eat 200-300 grams of green fruits and 400-500 grams of vegetables per day. Give preference to cereals and porridge, poultry and fish, eggs and vegetable oil. Replace fast carbohydrates with complex ones and consume at least 0.8 grams of protein per kilogram of weight.

Strengthen your abdominal muscles

The cause of a bulging belly is weak abdominal muscles. But that doesn’t mean you should pump your abs to exhaustion. The goal is to strengthen the transverse muscle. Because of the large amount of internal fat, it stretches and loses tone. The transverse muscle is not used much in everyday life, even in training not everyone is able to turn it on and load it.

The transverse muscle is more like a thin plate stretched across the front of the body, resembling a tendon. It is located under the rectus abdominis (abs) and sits horizontally around the waist like a belt. This muscle is an important part of the abs: it reduces the volume of the abdominal cavity, pulls back the ribs, supports the organs in the correct position, is a kind of corset. Its work is related to the work of the oblique muscles of the abdomen.

Exercise that will help to remove the beer belly

Classic twists will not help you remove the beer belly, because they practically do not involve the transverse muscle. Most people have a weak one, as we sit or lie down for the vast majority of the day. To feel the transverse muscle, it needs to be tensed in a targeted way. Abdominal breathing can help with this. Learn to breathe through your abdomen. Next, try to tense the muscle throughout the day to develop a connection between it and your brain. After that, you will learn how to control the transverse muscle in your workouts. In the meantime, try doing an exercise with us to pump the transverse muscle.

Teknik

• Lie down so that your lower back is tightly pressed to the floor.
• Raise your legs up and bend your knees, forming a 90-degree angle.
• Press your palms into your knees.
• As you exhale, press your knees into your hands and your hands into your knees.
• Exhale at the expense of the abdomen with a long “haaa” sound to maximize the inclusion of the diaphragm. Keep your lower back on the floor.
• Breathing and pressing your legs and arms against each other are performed simultaneously for 5-10 seconds.

Perform three approaches of two minutes each. Rest between approaches 3-5 minutes.

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