Why does the lower abdomen protrude? The stomach sticks out. Diseases of the digestive organs

Immediately it should be clarified that there are no "beer" bellies, as well as "bakery" sides. It's just that certain foods contribute to the onset of fat deposition in specific places, which is why the stomach was called "beer". But a man's belly filled with fat can appear without liters of beer, from the usual overeating.

To eliminate the belly, a man needs to determine the reasons for its appearance. We eliminate the causes - we easily get rid of the consequences.

The reasons for the appearance of male bellies:

1. Rampant overeating and frequent consumption of food contributing to obesity. This is the main problem leading to excess weight in men. The fact is that male and female obesity manifests itself in different ways. If a woman's excess weight accumulates under the skin, as if protecting the body (and possible fetus) from hypothermia and bruises, then in men, fat is deposited in the abdominal cavity, located somewhere between the spine and internal organs.
2. Physical inactivity. The same notorious lack of physical activity, which leads to a catastrophically rapid weight gain, which in men just begins in the abdominal cavity.
3. Age-related changes in metabolic rate and all other processes occurring in the body, also contribute to a set of extra pounds. And the man, by inertia, continues to eat in the same portions or even larger.
4. Low testosterone levels , which just controls the deposition of fat, leads to a slowdown in the overall metabolism, and the fat that appears contributes to a further decrease in testosterone. Many find themselves in this vicious circle.
5. Sitting. Not a sedentary lifestyle, namely sitting position body. In this position, the muscle of the abdominal wall relaxes and ceases to resist the pressure of the organs. When we stand, this muscle is tense, so it does not stretch. Even if you move a little, but at the same time sit a little, the stomach is unlikely to appear. Eternally sitting people almost always have a stomach.
6. Beer. But not only as the drink itself, containing female hormones and changing the overall hormonal background of the body, but also the amount in which it is consumed. 2-3 liters per evening strongly stretch the stomach, and it will begin to press on the abdominal wall and other organs from the inside. From this, even a toned muscle will lose its shape. Gluttony does the same. Even without taking into account calories and consumed fat. A large amount of food simply stretches the stomach.

Effects of body fat on male health

Not only does a beer belly look not aesthetically pleasing, it is also extremely unhealthy. The fat accumulated in the abdominal cavity turns into a factory for the processing of testosterone into the female hormone estrogen, which is responsible for the development of female sexual characteristics. When estrogen in a man's body rises, fat deposition is redistributed to female type: Breasts enlarge, fat folds appear at the waist and legs get fat.

Starting the fight with a beer belly, do not break all your habits in one day, otherwise the body will still resist, and the weight will return. Gradual changes will be more effective. Also, do not set yourself prohibitive goals, such as "Lose weight by 30 kilos in a month." You won't do it anyway. Here are 5-10 kilos, provided that competent physical activity is connected 3-5 times a week, this is a more real figure.

Introducing critical measures (harsh unreasonable diets, fasting) will only increase the risk that you will go astray on the path to your goal. The principle of gradualness is the main one in any weight loss. It would be even better to formulate the goal not in kilograms, but in centimeters. Losing 5-8 cm in the waist in a month is a real and fairly specific goal. Put it on - and calmly go to it.

Where to begin

With a drinking regimen. It not only saturates the body with the moisture it needs, but also removes excess calories where, in principle, they should not be. Remember what you drank during the last week? What fluids were dominant? Was it coffee or tea with sugar, or soda, or store juices, or all the same insidious beer? All this gives extra, cluttering the body, calories and leads to dehydration.

Moreover. Only water can quench your thirst. Drinking ten cups of coffee or liters of soda, we try to get rid of thirst, but these liquids cannot do this, so we drink them over and over again. Only clean water gives the body all the necessary liquid, everything else is indulgence in our wrong habits, the load on the body's systems and material costs. Ideally, we should only drink water at all - about 2 liters per day.

The next step should be the normalization of the diet and nutritional correction. The following foods should be minimized:

• fast food and convenience foods (hot dogs, sandwiches, pizza, dumplings, pancakes);
• confectionery (buns, cookies, white bread, chocolate, sweets);
• fatty meat products;
• sugar and its substitutes;
• chemical industry products (crackers, chips, salted nuts, etc.).

It is better to abandon the above altogether. In this case, you need to start using:

• fresh fruits and vegetables;
• cereal porridge;
• seafood;
• greens;
• berries.

The diet is also important. Messy snacks on the run and dry food contribute to the accumulation of food in the gastrointestinal tract. The diet will have to be subordinated to the basic rules that contribute to weight loss:

• You need to eat fractionally, that is, eat a smaller amount of food, but in several meals. It is better to eat the daily volume in 5 times than in 3. More about this.
• For the speedy assimilation of food, approximately equal intervals between meals are needed - the body gets used to them and assimilates food better.
• Forget about eating at night. In the evening, the metabolism slows down significantly, so everything eaten after 19:00 is sent to the fat depot, in this case, to the beer belly. In the evening, unsweetened fruits, vegetables, salads, cottage cheese, fish and lean meats are allowed without side dishes and bread.
• Weight begins to decline only when the body spends more calories than it consumes. This is accomplished in two ways: dietary adjustments, which reduce the intake of empty calories, and vigorous physical activity, which increases calorie expenditure.

Sports and weight loss

Physical education has always been and will be an excellent aid for losing weight. However, you should not immediately rush from one extreme to the other and, with a ridiculous protruding belly, try to repeat youth records on simulators. They lose weight not only when they emanate seven sweats. Calories are burned whenever the body receives additional stress. Start with a few simple yet effective steps:

• think over a complex for yourself easy exercises 15-30 minutes that you could do at home;
• supplement the exercises with cardio load (jumping rope or just with dumbbells, swimming, cycling, over long distances and over rough terrain - you can always find something);
• minimize car use and public transport replacing them with walking;
• be sure to perform a set of exercises for the press;
• and while sitting, you need to constantly draw in the stomach, holding it retracted, as much as possible (this will help to tighten the stretched abdominal wall).

All measures taken together will normalize the position of the muscles and help to get

Many women think about this, and sometimes share advice - right and wrong. Sometimes many young women who do not have large reserves of fat, and even thin-boned women, have a stomach sticking out. Hence, it is not only a matter of overweight... And what is it? The shape of the abdomen depends on the thickness of the fat layer and the condition of the muscles of the abdominal wall. Fat is deposited both in the abdominal muscles and in the abdominal cavity. Its condition can be considered the norm in which the abdominal wall protrudes slightly and the abdomen is flat. Weakness in this muscle group results in a bulging or sagging abdomen. The muscles of the abdominal wall and pelvic floor play an important role in the normal position of the abdominal organs. Their development and position affect the course of pregnancy and especially childbirth. Weakness of the abdominal muscles can lead to prolapse of internal organs, as well as disruption of the motor function of the stomach and intestines. What are the reasons contributing to the weakening of these muscles?

First of all, muscles are weakened if they are not trained. Schoolgirls and students who sit hunched over for many hours every day have a weakened rectus abdominis muscle. The same thing happens when you are standing and walking with incorrect posture (lowered chest). To prevent the muscle from sagging when you stand, lift your ribcage, tighten the abdominal wall, and the abdomen flattens. The abdominal muscles are also strongly stretched during pregnancy.

Strengthen your abdominal muscles consistently with exercise. Only the fulfillment of these conditions will give a positive effect. The abdominal wall consists of a number of muscles - straight, transverse and oblique. The rectus abdominis muscle is one of the most strong muscles abdominal, powerful flexor of the spine. There are two main types of exercises to strengthen this muscle:

1. Raising the legs and pelvis with a fixed chest while sitting and lying on your back;
2. Raising the torso with a motionless pelvis in the supine position.

Both of these methods have their own specifics. In the first method, the muscle works mainly in the isometric mode (the isometric mode is characterized by the fact that the rectus muscle strains, but almost does not shorten, since the places of its attachment do not come close). In this case, the greatest tension is observed in the lower part of the rectus abdominis muscle, where the abdomen usually protrudes, so this exercise must be performed by every woman.

In the second method, the abdominal muscle works more dynamically, and the greatest load falls on it upper part... There is a third, mixed type of muscle strengthening, in which it works in both isometric and dynamic modes. For example, such an exercise: from a supine position, sit down and at the same time raise straight legs, and then lie down again.

To strengthen your abdominal muscles, it is important to do both the first, second, and mixed exercises. An important task is performed by the transverse abdominal muscle. It encircles the abdominal cavity, perpendicular to the rectus muscle. Its function is to bring the lower ribs closer together, which facilitates exhalation. Thus, the muscle is strengthened when the abdominal wall is pulled in. When training your abdominal muscles, do not exercise with great tension, as this can lead to their discrepancy and the formation of a hernia. Do not repeat light exercises over and over. This is ineffective.

I quote physical exercises dynamic and static nature, set out according to the principle - from easy to more complex. Having mastered the simple ones, perform the more complex ones. Repeat each exercise at least 16-20 times.

Exercises to strengthen the abdominal muscles

1 I. p. - lying on your back, put your hands on the back of your head. Bend your legs, pull your knees to your chest, then straighten your legs up and slowly return to and. NS.

2 I. p. - too. Raise your legs slightly. Spread them apart and cross them. Raise your head slightly. Return to and. NS.

3 I. p. - too. Raise and lower your straight legs slowly.

4 I. p. - too. Bend your knees and imitate the movement of a cyclist.

5 I. p. - too. Lift one leg; lowering it, raise the other, vertically at an angle of 90 °.

6 I. p. - too. Secure your feet, place your hands on the back of your head. Sit down, then lie down slowly. To complicate the exercise, the arms can be raised up.

7 I. p. - too. Raising straight legs, sit down, slowly lowering them, return to and. n. Exercises will be even more effective if done with objects (inflatable or medicine ball, dumbbells), which are held by the legs when lifting them or by hands when lifting the body.

8 I. p. - too. Bending your legs, sit down, then slowly return to and. NS.

9 I. p. - sitting on a chair, holding a ball. Fasten your legs, raise your hands. Lean back, touch the ball to the floor and sit down again.

10 I. p. - kneeling, hands down. Lean back slowly without bending your legs in hip joints, and go back to and. NS.

11 I. p. - lying on a bench, set obliquely, head up, hold it up with your hands. Raise your straight legs as high as possible.

12 I. p. - lying on your back, raise both legs low. The partner pushes them down, and you try to keep them up.

13 Hanging on a gymnastic wall or bar. Bend your legs slowly, pull your knees to your chest, return to and. NS.

14 While hanging, slowly raise and lower your straight legs.

15 Hanging legs raised. Perform circular movements with them.

The last 3 exercises are easier to do in fast pace and with slightly bent legs.

Train transverse muscle the abdomen is better, performing exercises in a prone position or standing on all fours. On the count of 1 - pull in the stomach, 2-7 - hold, 8 - relax. Repeat this exercise as often as possible.

It is necessary to strengthen not only the abdominal muscles, but also the back, otherwise strengthening only one muscle group can cause poor posture. It is advisable to train these muscle groups daily, including exercises in morning and health exercises.

"The belly sticks out like that of a pregnant woman, what to do" is a very frequent question from those who are losing weight, you cannot even imagine how much! You can talk as much as you like about the fact that women need belly fat to protect internal organs, love for him will not add to anyone anyway.

Many women, girls, men and boys suffer from this problem. And what is most annoying is that many people, even in the absence of fat reserves, the stomach sticks out!

In fact, the problem is not only overweight. Bone Wide will tell you what are the causes of a bulging, distended abdomen and what to do about it?

Types of belly: reasons why it bulges and what to do about it

There are several reasons for changing your appearance: some have a stomach because of the anal "because someone eats too much", while others are to blame for a disease or even ... age! So here's how to deal with 10 types of belly:

Original: organ imbalance

If you really do not have a fat layer in this area of ​​the body, but the stomach really sticks out, then this may be from a lack of this very fat on the internal organs. This type of fat is called (although there are a couple of popular names - deep, abdominal, internal, central).

We think you have guessed that these body fat accumulate around the vital organs of the abdominal cavity. They should be in the body of every person, because in this case, fat performs an important function, it protects organs from possible external damage, warms them, and in fact is a spare source of nutrition that will be used in case of emergency.

The mere fact of the presence of small amounts of fat in a given place does not carry unconditional harm. This type of fatty deposits becomes dangerous when there is an excess or lack of it in the body!

So the presence visceral fat in a quantity of 10-15% of the total body fat is considered the norm. Checking this parameter is simple: measure your waist! For women, 88-89 cm is considered the norm, 94-101 cm for men.Calculation of body mass index can also indicate possible problems, at which a mark of 25 is considered the norm.

If you have a lack of this type of fat, then the organs are displaced from this and a "belly" appears. If you have suspicions of this type of "bloated abdomen", be sure to go to the gastroenterologist and the surgeon - they will tell you exactly what the problem is!

By the way, there is such a situation: due to the presence of visceral fat, even despite the presence of the press, the stomach still looks inflated, albeit with the press. This can be personal.

Lazy: weak muscles

This reason becomes especially relevant after childbirth, but it happens often in nulliparous women and men. Our belly is a kind of warehouse where the most important internal organs are stored. In order to keep it all, we have muscle corset consisting of the muscles of the core and abs.

If they become weak, everything inside sinks downward due to the force of gravity. Therefore, the problem of a "big" belly is also relevant for people of age, because muscles lose their tone.

But more smiles: undeveloped muscles are the easiest problem on our list! It's easy enough to get rid of this - there is only one recipe: workout... Start with the simplest thing: pull in and relax your stomach - this will train you to pull it in. Then move on to more difficult exercises —

Age

Due to the fact that age changes the female hormonal background, it is likely that a tummy will appear. The fact is that with age, the amount of estrogen, which is produced mainly by the ovaries, decreases. At the beginning of menopause, estrogen is less, and testosterone is secreted in the same amount. Weight grows rapidly, fat is deposited in the male pattern.

However, even the time can be controlled: in the climacteric period, estrogen and progesterone substitutes are taken, in combination or separately. They are available in the form of tablets, vaginal pills and suppositories, gel, ointment, patches or subcutaneous implants. Phytoestrogens, dietary supplements, homeopathic remedies are an alternative.

Read more about this in the articles and

Diet: excessive PP

Quasimodo: Incorrect posture

Incredible common reason"Belly". Let it not fat folds but of course not many people like this kind of wealth. To check the correct posture, you need to lean your back against the wall while closing your feet, shoulders, and head. Pay attention to how many centimeters are left between the waist and the wall.

If the palm passes, then there are problems with posture and this will cause the formation of a hanging abdomen. And if you bend in the lower back, so that it touches the wall (while pulling in the stomach and picking up the buttocks), then we get a position in which you need to walk CONSTANTLY if you want to get rid of this trouble. After all, not only attractiveness is at stake, but also the health of your spine.

What to do: go to the doctor, let him prescribe exercise therapy, an ordinary TRAINER WILL NOT HELP!

Female: problems in gynecology

Unfortunately, benign and malignant neoplasms of the uterus and ovaries, endometriosis, fibrosis, etc. often become a purely female, but very dangerous cause of abdominal growth. In this case, it is the lower abdomen that is inflated. This bloating is usually accompanied by menstrual irregularities, the appearance of "unplanned" bleeding, frequent urination and constant sensation indigestion.

Also, one of the reasons for the appearance of this type of belly is an increased level of estrogen, because hormonal imbalances appear due to diseases.

Nervous: cortisol

The reason for this type of belly 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 use physical activity, this extra energy has nowhere to go, so it goes into fat.

And by the way, this is a fact proven by scientists: women with signs of depression are more likely to suffer from excess belly fat. The reason for this is malnutrition and disturbed sleep patterns. An experiment was carried out, as subjects were selected and sorted by lifestyle ( physical activity, food, etc.) a thousand people. They were followed for 5 years.

And they found that people who sleep less than 5 hours, as well as those who like to sleep more than 8 hours a day, often pay for it with their appearance - they are prone to weight gain!

How to deal with it: Master relaxation and stress management techniques, such as deep breathing and meditation, and eating slow carbohydrates, eat slowly.

Hormonal: hormone imbalance

It is a pity, but we cannot give such an order to our hormones. An imbalance can happen unexpectedly. There are many reasons for such failures, sometimes they can only be calculated after long examinations. But the consequence is immediately obvious - severe obesity and other serious health problems.

The reason for the appearance of this type of abdomen is disruption of work. thyroid gland, namely hypothyroidism... As a result, the butterfly-like iron produces little thyroxine, which controls the rate at which calories are burned. If you do not burn all the calories you consume, they start to be stored as fat throughout the body.

In such a situation, it is possible to remove an ugly belly only by restoring normal hormonal levels. On a note, hormones that require special attention: adrenaline, estrogen, thyroxine, cortisol, insulin, triiodothyronine. Our female well-being and even weight often depends on their level.

Mamochkin: the consequences of pregnancy

If you are just recently from the hospital, your belly is a "relic" of recent childbirth, this is a fixable matter. Although, of course, he upsets and scares many women. If you regularly went to the gym before pregnancy, get involved in your workouts.

If you are never an athlete, and a flat tummy, oh, how you want, then you need to make an effort. Go in for sports and after a while everything that is superfluous in the waist area will gradually burn out under the onslaught of exercise.

Inflated: commonplace bloat

This type of belly is clearly defined and protrudes forward, outwardly it looks like the top of a cake. At the same time, the skin becomes taut, it is well felt when you touch the stomach. A distended abdomen often gives the feeling of having an inflated balloon inside.

As a rule, in the morning such a belly looks normal, and during the day it inflates like a ball, especially after eating. It is noteworthy that such a tummy does not add extra pounds on the scales.

You have no idea how many people confuse fat and bloating. It is with bloating that the belly sticks out straight and really like that of a pregnant woman! If you are suffering from such a problem, read our awesome article. The stomach sticks out: bloating and gas formation - causes, treatment, how to get rid of without pills

A daily routine that will help you

1. As soon as you get up, you need to drink a glass of clean water and smile.

Hello, First of all, it is good that you have ruled out a medical pathology. Unfortunately, the description "sticking out the lower abdomen" is not enough to assess your problem, But with your height-weight index, let's assume it's not body fat. In this case, in the absence of medical pathology and a fatty "apron", I can assume that the problem is in the weakness (congenital or acquired) of the muscles of the anterior abdominal wall. If you cannot pull in the lower abdomen by force, then, apparently, the problem is medical and requires additional investigation. I give you the principles of training the abdominal muscles, taking into account your individual characteristics. First of all, the program that I propose must be preceded (if you are new to gym), 2 month program general training including endurance and strength exercises. Exercises on the press should be performed according to the principle "to failure" when you can no longer perform one more movement. Exercises should be performed with resistance (on special simulators), the number of repetitions is 12-15, it is important "to failure". 5 sets, 2-3 exercises (most likely, the gyms will have simulators for flexing the trunk from a lying and sitting position, with resistance, as well as rotating the trunk with resistance). Break between sets 1 min. For the lower abdomen - the simulator "bars", hanging on the elbows, the back rests against the back of the simulator, raise bent knees to the chest and continue the movement by raising the pelvis, trying to keep the back pressed. It is good if you can do this exercise with weights on your legs * Attention - if you have problems with the spine - exclude weights in this exercise and with great care in all others, including static! * The following exercises are static. Lying on your back, keep your legs straight at an angle of 30 degrees, in support on your elbows and toes, keep your body in a straight position. Up to 30 sec., 5 approaches. Throughout the day, try to draw in the stomach and hold it in the retracted position for 5-6 seconds. 10 times. Try to associate this exercise with something routine - for example, after entering the bathroom, so that you can do 3-4 such complexes a day. Be sure to combine ab exercises with strength exercises For others muscle groups and with aerobic exercise... Workout at home is possible - fix your legs under the bed and perform torso flexion from a prone position with a dumbbell in your hands, 12-15 times to failure, but in the gym, classes will be much more effective. All recommendations are given for a healthy person, it is advisable to undergo ergometry before starting classes in the gym. Good luck!