Protruding lower abdomen in women: main reasons
Let’s not touch on the topic of excess weight now: if your BMI is significantly higher than normal, a slightly “sticking out” lower abdomen may be a completely natural consequence of this. If you are generally slim, but your lower abdomen still bulges noticeably forward, you may need to undergo a comprehensive examination.
In general, women are more likely to accumulate fat tissue in the abdominal area. This is due to evolution. “In men, fat is usually evenly distributed throughout the body, while in women it accumulates zonally,” explains Vladimir Kuzelin, Candidate of Medical Sciences, sports medicine doctor at the MEDSI Clinic in Izhevsk. “Plus, there are differences in the structure of adipose tissue. In men, adipose tissue is denser, in women it is looser. In men, the connective tissue that surrounds the adipose tissue is denser; it simply prevents the adipose tissue from “bulging” through the skin. But in women, connective tissue does not have such advantages; it immediately leads to the appearance of cellulite.”
“The fat layer in women forms in this area faster than in men. The subcutaneous fat layer is designed by nature as a shock absorber to potentially protect the pelvic organs and fetus from external influences. It is also a kind of reservoir of the hormone estrogen, which is responsible for reproductive function,” adds Olga Shuppo, scientific director of the Grand Clinic network of immunorehabilitation and preventive medicine clinics.
This parameter is set by nature. “More precisely, the female hormone estrogen, which triggers the process of weight gain in women. This is due to the reproductive function of a woman, fat in the lower abdomen acts as protection for the fetus,” adds Leonid Zasedatelev, a specialist in rehabilitation and posture correction.
Here are the main reasons why women may have a protruding lower abdomen.
Postural disorders
"Protrusion" of the abdomen forward can be caused by hyperlordosis. “The spine has natural curves (kyphosis and lordosis), which are formed in connection with upright posture; they are necessary for shock absorption,” explains Vladimir Kuzelin. — In the lumbar spine, the forward bend is called lordosis. Normally, its size ranges from 3 to 5 cm; if the bend is more than 5 cm, hyperlordosis occurs. At the same time, our back muscles spasm, but our abdominal muscles stretch. Plus, hyperlordosis bulges forward, puts pressure on the internal organs, and they put pressure on the inner wall, which also leads to protrusion of the lower abdomen.”
Hyperlordosis can be congenital or acquired - for example, due to an abnormal gait pattern.
You can find out whether you have hyperlordosis yourself. “To do this, you need to stand against the wall and press your back, shoulders, feet and head tightly against it,” notes Maria Belyaeva, nutritionist, health-coach. — Pay attention to the distance between the lower back and the back. If your palm passes smoothly through this area, you most likely have hyperlordosis.”
Poor posture can be corrected by physical exercise and massage practices, which we will discuss below.
Prolapse of internal organs
As they descend, the abdominal organs shift from their place, causing the lower abdomen to visually protrude forward. “This can be caused by weakness of the abdominal muscles, pelvic floor and ligaments,” explains Vladimir Kuzelin.
Weak pelvic floor muscles can also lead to a protruding lower abdomen. “The pelvic floor muscles support the internal organs and are involved in maintaining intra-abdominal pressure; their weakening means prolapse of the internal organs,” says Leonid Zasedatelev.
Diastasis
This is what is called the divergence of the rectus abdominis muscles. “In this case, they are not on the same level, not parallel to each other, but diverge. This leads to the formation of a round belly,” says Vladimir Kuzelin.
Gastroenterological diseases
These include chronic constipation and gas formation. “In this case, the stomach will look like a balloon. Usually it looks normal in the morning, but throughout the day it “puffs up”, especially after eating. The most interesting thing is that the scales do not display this. Frequent gas formation can be the cause of bacterial growth syndrome, or hidden intolerance to foods, for example, those containing gluten or lakotz,” adds Maria Belyaeva.
Endocrinological disorders
We are talking about hormonal imbalances. “In menopausal women, the production of progesterone and estrogen decreases, which manifests itself in the form of deposition of excess fat in the abdominal area,” says Vladimir Kuzelin. - You can also highlight polycystic ovary syndrome, which leads to local deposition of fat in the abdominal area. The absence of thyroid hormones at the proper level leads to a decrease in lipolysis, impaired lipid breakdown and, unfortunately, immediately contributes to the accumulation of fat.”
Thus, thyroid problems can lead to bulging of the lower abdomen.
Lifestyle
Lack of sleep and prolonged periods of stress provoke the production of cortisol. “It causes the body’s resistance to another hormone, insulin, which is responsible for transferring carbohydrates and blood sugar to the “depot” - the liver. Because of this, sugar from the blood passes into fat mass and leads to abdominal, abdominal obesity,” adds Vladimir Kuzelin.
Gynecological disorders
A large ovarian cyst or uterine fibroids can lead to protrusion of the lower abdomen.
Oncological diseases
Unfortunately, a bulging lower abdomen can be a symptom of a dangerous disease. “A protrusion of the abdominal cavity can be caused by intestinal cancer,” warns Vladimir Kuzelin.
Weakness of the abdominal muscles
Stretched and weak abdominal muscles can lead to protrusion. “If you pump up your abs, this is not a guarantee of a solution to the problem,” explains Maria Belyaeva. — An indicator of strong abs is cubes, but they can also be located on a bulging belly. The transverse muscle, which is located under all other muscles, is responsible for holding the abdomen. Only it can reduce the size of the abdominal cavity.”
To solve the problem in this case, Maria advises regularly performing the abdominal vacuum exercise.
“Also, in women with this feature, the interaction of myofascial chains may be disrupted - this is a stabilization system, which is a combination of certain muscles located along certain lines of mechanical tension of the connective tissue, which arises due to the influence of static and dynamic load,” says Olga Shuppo. - As a rule, the anterior myofascial chains will be shortened in this case. This leads to disruption of the biomechanics of the spinal region, causes shortening of the torso flexors, and changes the location of the pelvis. Thus, the abdominal organs are forced to hang over the inguinal fold.”
Among other factors, experts also highlight heredity, unbalanced diet, and bad habits.
Identifying the problem before prescribing treatments
To effectively remove fat from the sides or correct the “absence” of a waist, the first step is to correctly identify the problem.
There can be many reasons:
Firstly, here are the typical so-called “fat traps” (in this area they are called “flanks”). These “traps,” unfortunately, do not respond to physical activity and are corrected only by lipolysis methods.
Secondly, “sagging” of the skin may be observed - a violation of its turgo-elastic properties, the restoration of which will require toning methods.
Thirdly, here, as in any part of the human body, lymphatic stagnation is possible, to eliminate which lymphatic drainage techniques (in particular, LPG) and mesotherapy with drainage agents are used. Massage will be the most effective procedure for stagnation.
And, attention (!), another reason that many people forget about or simply don’t take into account is hypertrophy (with excessive training) or spastic conditions in the oblique abdominal muscles. The latter reason requires special manual correction of the musculofascial apparatus.
Therefore, in order to quickly remove fat from the sides and correct your figure, you need to find out the true problem. Then the doctor will be able to achieve the result you want.
How to remove excess fat from the waist and hips of a girl in the gym: basic rules
If you don’t know how to get rid of your belly and sides in the gym, then first you need to understand how the weight loss process works. The female body is designed in such a way that fat settles on the waist, buttocks, and thighs. The problem is that you won’t be able to get rid of it locally, since this process is controlled by hormones that travel throughout the body. Therefore, girls who work hard to pump up their abs are wasting their time. During sports, excess calories are removed evenly from the entire body, and from the stomach - last. The only way to lose weight in a specific area is through liposuction.
You should also not hope that you can lose weight quickly. Think of this process as a complex, multi-step metabolic adjustment that will allow the body to produce more testosterone and growth hormone, which are responsible for burning fat. To do this, it is important to choose effective exercises, as well as gradually increase the level of physical activity. Train your body to work in a new mode. Only with this approach will you notice a positive effect and rapid weight loss.
To lose weight in the stomach and sides, you need to follow these recommendations:
- diet. Starting to lose weight means switching to proper nutrition. Follow the recommended proportions of proteins, carbohydrates, fats. A nutritionist or online calculators will help you calculate your daily dose. Avoid unhealthy, high-calorie foods that contain simple carbohydrates and saturated fats;
Important! Before visiting the gym, it is recommended to consult a doctor to find out the real reasons for weight gain. After all, it is important to influence the root cause (poor nutrition, endocrine disorders, lack of certain minerals, etc.).
- visiting the gym. The second important condition is the choice of the most effective physical activity for losing weight. A woman must decide on a training method that suits her, for example, circuit training, cardio, strength training. It is also worth choosing effective exercises;
- create an effective sports complex. Complete the program with effective exercises to develop your abdominal muscles.
To achieve success, you need to follow the technique of performing fitness elements, and after mastering it, increase the load. It is important to exercise regularly and give the body time to recover. You should also give up bad habits and avoid stress. You need to prepare yourself in advance for long-term work, because losing weight in the abdomen and waist area will take more than one week. The first results will be noticeable in a month, but they will not be pronounced.
Be sure to check out: Exercises and programs for weight loss in the gym Circular training: basic rules of training for girls Effective program for men in the gym: tips for beginners The most effective complexes for working out the hips and buttocks
Main conclusions
Now you know how to remove the sides and belly in the gym for a girl. To do this, you must follow these recommendations:
- Eat right, drink plenty of water.
- Create a competent set of exercises in the gym.
- Supplement your training program with isolation and basic exercises.
- Practice regularly, follow the technique of performing the elements.
- Alternate between strength training and cardio to lose weight.
- Gradually increase the load, shorten the pause between sets.
- Every month, change the gym program to flatten your stomach, narrow your sides, tighten your muscles, and emphasize muscle definition.
- Use effective exercise equipment for weight loss.
If a woman follows these recommendations, she will be able to notice the first results after 4 weeks of regular training. The stomach will become flatter and the sides will become narrower. However, this is not a reason to relax; it is important to continue working out in the gym. If you managed to lose weight in your stomach and sides in the gym, then tell us about your experience in the comments.
