How to remove quotes when the lower abdomen protrudes

Lower abdominal protrusion can be improved by adjusting dietary structure, strengthening core training, improving posture, controlling stress hormones, optimizing sleep quality, and other methods. Fat accumulation, muscle relaxation, excessive visceral fat, hormonal imbalance, and poor posture are common causes.

1. Adjust dietary structure

Reduce refined carbohydrates and added sugar intake, replace white rice and flour with whole grains, and increase the proportion of high-quality protein and dietary fiber. Consume sufficient dark vegetables and low sugar fruits daily, and avoid high salt processed foods. The main cooking method is steaming and stewing, controlling the amount of cooking oil, and avoiding sugary drinks and alcohol. Probiotics can be supplemented appropriately to regulate the balance of gut microbiota.

2. Strengthen core training

Perform 3-5 activation exercises per week for the transverse abdominis muscle, rectus abdominis muscle, and pelvic floor muscle, such as plank support, dead insect stance, hip bridge, and other static contraction movements. Combined with aerobic exercise to enhance overall metabolism, intermittent exercises such as brisk walking, swimming, and skipping rope can effectively reduce visceral fat. Avoid muscle compensation caused by simple sit ups.

3. Improving body posture

Long term sitting can easily lead to pelvic tilt and lower abdominal protrusion, and it is necessary to adjust the center of gravity through wall standing training. Maintain a neutral position of the spine while sitting, use lumbar support, and get up and move every hour. Tighten the core muscles when standing to avoid the wrong posture of collapsing and hunching, which can increase abdominal pressure.

4. Control of stress hormones

Chronic stress can promote an increase in cortisol, leading to central obesity. Self regulating nerves can be regulated through mindfulness meditation and deep breathing exercises, ensuring 7 hours of deep sleep every day. Reduce caffeine intake, avoid vigorous exercise in the afternoon that affects melatonin secretion, and establish a regular biological clock rhythm.

5. Optimize sleep quality

Lack of sleep can reduce leptin secretion and increase ghrelin levels. Keep the bedroom dark and quiet, and stay away from electronic devices one hour before bedtime. supplementing magnesium or glycine appropriately can improve sleep depth and avoid eating at night that affects growth hormone secretion. A fixed sleep schedule helps regulate metabolic rhythms. Reducing belly fat requires multidimensional collaborative intervention, and excessive dieting or local weight loss in the short term is not scientific. It is recommended to record dietary and exercise data to monitor progress, and women should pay attention to the impact of their physiological cycle on metabolism. If accompanied by symptoms such as bloating and constipation, it is necessary to investigate food intolerance or intestinal health issues. Establishing sustainable healthy habits is more important than rapid weight loss, and a slow decrease in body fat percentage is more conducive to maintaining effectiveness.