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6 exercises to reduce the "fallen belly"

It may be because we have lost too much weight in a short time, or because we have recently given birth.

The hanging stomach is a problem that affects both men and women and can be a sign of the lifestyle we lead or a specific event such as pregnancy.

The following article tells you some exercises and tips to reduce the “fallen belly”.

Why do I have a flaccid belly?

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6 exercises to reduce the "fallen belly"

Aesthetically one of the main problems of sedentary life is the dreaded

But attention, because there are some parts of the body that suffer more when we eat a lot and do not exercise . Among them, the abdomen stands out.

The distension of muscle tissues can also be caused by pregnancy or rapid weight loss.

Some people suffer from this problem when they maintain bad postures (they feel “forward”), have an unbalanced diet or genetic factors.

In all cases the so feared “flaccidity” appears.

The skin has cells called

With the passage of time, lack of exercise, stress or poor diet these cells decrease their activity.

Little by little we see how certain parts of the body (belly, arms, breasts, etc.) are “falling”. This alteration in the elasticity of the tissues occurs both at the muscular and cutaneous levels .

The loss of firmness is related to adulthood, but it can also be caused by several factors.

  • In women, pregnancies are the main cause of the “hanging” belly.

And is that during pregnancy not only the skin is stretched to make room for the child, but also involved different hormones that can alter the ability to regenerate tissues.

  • In addition, variations in weight are an important factor.

In most cases the increase exceeds 10 kilos in a short time and, if the dermis does not receive the proper care, may show stretch marks and flaccidity difficult to reverse.

  • We can also observe this problem in those people who carry out too restrictive diets in which they lose 10 kg or more in a month.

Beyond that they are not good for the health, these regimes do not allow to the body to adapt to their new volume and they are the culprits of which there is “leftover” skin.

Exercises to reduce the “fallen belly”

In addition to eating a healthy diet and avoid sitting too many hours, there are different exercises that can help us reduce the belly down:


They are known as “planks” and are very effective in strengthening the abdominal muscles .

Cardio exercises

Whether it’s jogging, riding a bike, running or boxing. The important thing is that you choose a discipline that you like and that serves to accelerate your metabolism.

While you lose fat with these cardiovascular exercises you will also reduce the flaccid belly. Do not forget to supplement with abdominals.

The idea is to practice cardio 3 times a week.

Oblique abs

6 exercises to reduce the "fallen belly"

Lie on the mat on your back and bend your

  • Rest the right calf on the left thigh.
  • Bend your left arm and carry it behind your neck.
  • Turn the torso so that the left elbow touches the right knee .
  • Perform 20 repetitions and change sides.

Lunges with turns

This exercise not only serves to strengthen the muscles of the belly, but also to work the legs and glutes.

Because of the difficulty of exercising, you will burn many calories. You can start without weight and then add a dumbbell or disc.

  • Stand up, take the dumbbell or disc between your hands at chest height and step forward with your right leg , which you must flex so that the body “goes down” and the left leg is stretched.
  • Upon reaching this position, turn your torso to the left, stretching your arms a little.
  • Go back to the initial position and do the same for the other side.
  • Complete 20 repetitions (10 per leg).

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6 exercises to reduce the "fallen belly"

This exercise gives strength to the pelvis and lower abdominals , and that is why it is ideal for women who have just given birth.

  • Put yourself face up on the mat and bring your arms to your sides. Flex the knees and rest the soles of the feet on the floor.
  • It raises the pelvis little by little until it “takes off” the torso of the mat.
  • The only thing allowed to remain supported are the shoulders and the head (in addition to arms and feet).
  • Hold the posture for a few seconds and descend.
  • When you have mastered this exercise we recommend that you add some weight with a disc on your belly .

Elevation of legs

  • Face up on the mat, stretch your legs well and put your hands under your thighs.
  • Lift the legs, without flexing them, so that they are perpendicular to the ground.
  • Then it descends without touching the ground.
  • Repeat 20 times.

6 exercises to reduce the "fallen belly"