What should I do if my stomach is sagging and loose

Abdominal sagging and relaxation can be improved through core muscle training, aerobic exercise to reduce fat, dietary adjustments, skin care, and medical beauty interventions. The main reasons include rectus abdominis separation, subcutaneous fat accumulation, decreased skin elasticity, aging, and poor postpartum recovery.

1. Core muscle group training:

Low intensity repair training is required for rectus abdominis muscle separation, such as plank support and dead worm movements, to avoid aggravating separation caused by abdominal rolling movements. 15-20 minutes a day can enhance the strength of the transverse abdominal muscle and gradually close the separation gap. Postpartum women are advised to start training after being evaluated by a doctor.

2. Aerobic exercise for weight loss:

Engage in 150 minutes of low-intensity aerobic exercise per week, such as brisk walking, swimming, or cycling, combined with intermittent high-intensity training to accelerate visceral fat consumption. When the body fat percentage drops below 15% for males and 22% for females, abdominal distension will significantly improve.

3. Dietary structure adjustment:

Reduce daily intake of 300-500 calories, increase the proportion of high-quality protein to 30%, and supplement with vitamin C and collagen peptides. Adopting a Mediterranean dietary pattern, replacing refined carbohydrates with whole grains, and controlling fructose intake to reduce liver fat deposition.

4. Skin care enhancement:

Daily massage combined with body lotion containing centella asiatica improves skin microcirculation. Alternating hot and cold water flushing of the abdomen can stimulate collagen regeneration, and using radiofrequency home beauty devices 2-3 times a week can improve skin firmness.

5. Medical cosmetic intervention:

For severe skin laxity, non-invasive radiofrequency skin tightening or focused ultrasound treatment can be considered. Surgical repair is required for rectus abdominis muscle separation exceeding 3 fingers in width. Liposuction surgery is only suitable for those with stubborn subcutaneous fat accumulation and good skin elasticity. Improving abdominal relaxation requires comprehensive intervention lasting 3-6 months. It is recommended to measure waist circumference and skin fold thickness monthly to evaluate the effect. Add foods rich in omega-3 fatty acids such as salmon and chia seeds to your diet, and wear a compression band during exercise to provide muscle support. Postpartum women should pay special attention to supplementing iron and vitamin B to avoid rapid dieting that can hinder skin repair. Lack of sleep can increase cortisol levels and exacerbate abdominal fat accumulation, ensuring 7 hours of high-quality sleep is crucial. If accompanied by abnormal blood sugar or hypothyroidism, medical treatment should be carried out simultaneously.