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A flat stomach is the dream of any person, regardless of gender and age. But sometimes it happens that neither physical activity nor diet help in the fight for a good abs, and even in very slim people you can notice a bulging tummy.
Our expert: osteopath, cranioposturologist.
Why does the stomach bulge?
1. You don't eat properly. The matter may not be in the quantity, but rather in the composition of the products. Often a bulging stomach is a direct consequence of an unbalanced diet. The menu must include raw vegetables, fruits, complex carbohydrates, proteins and fats of animal origin. But sometimes it happens that, by including sports and a balanced diet in your life, you manage to put your whole body in order, except for your stomach. Then we can assume that the belly that bulges out is not just fat deposits.
2. The stomach protrudes because the internal organs are lowered. This is the most common reason. The internal organs are lowered due to a previous injury to the coccyx, lifting heavy objects, weakening of the ligaments that suspend the intestines. Of course, such a condition can be complicated by excess weight and discrepancy of rectus abdominis muscles. But diastasis is far from a necessary condition for a bulging belly. Stretching of the white line of the abdomen always occurs during pregnancy, especially when the woman was carrying a large fetus (or there was a multiple pregnancy), as well as if polyhydramnios was observed. People with weak connective tissue and those suffering from endocrine diseases are also at risk.
Normally, the distance between the rectus abdominis muscles is up to 2 centimeters. When this distance reaches 6-8 centimeters, doctors offer to solve the problem surgically. It makes sense to perform an operation, because a strong discrepancy of the muscles can provoke the development of hernias in the future. If the diastasis is small and caused by pregnancy and childbirth, do not panic - this is a natural process.
It is much more important to focus on organ prolapse associated with a coccygeal injury. When a person falls on the coccyx, his body stops abruptly, and the internal organs continue to move downwards by inertia. The ligaments that support them are stretched, the intestine is displaced from its place. Prolapse of internal organs can be easily diagnosed by assessing the abdomen - in the lower part, above the bosom, it will protrude, even if there are trained muscles. There are also other obvious symptoms — for example, heaviness in the stomach after eating, accelerated urination, heaviness in the legs, a tendency to swelling of the legs, sometimes a sign of defecation is infertility.
Exercises for a flat stomach
If we talk about sports when the internal organs are lowered, training the abdominal muscles in the traditional way, when a person raises the body with his hands behind his head, is not effective and, on the contrary, can even cause the opposite effect, because with such loads, intra-abdominal pressure increases.
The first thing to do is to contact a specialist to return the internal organs to their original position. At home, you can perform exercises for lifting internal organs, as well as a set of breathing exercises based on pulling in the abdomen.
Exercise for lifting internal organs
Choose a flat surface and lie on your back with your legs bent at the knees. Start breathing with your stomach. Then exhale as much air as you can and pull your stomach in as much as possible to create an empty space under your ribs. Hold your breath and begin to pull your stomach from the womb to the navel with your fingers. When the hands reach the navel, slowly remove them, stop retracting the stomach so that it returns to the starting position, and slowly inhale.
Importantly! Do not breathe during the whole time of pulling up the stomach with your hands. When performing the exercise, the chest should not participate in breathing, make sure that it always remains motionless. At first, the sensations from the exercise will be very unpleasant, then, when the organs take their places, the discomfort will pass. Do the exercise every day before going to bed 2-3 times. Before going to bed, because gravity does not act on the body in a horizontal position and the ligaments that suspend the internal organs have the opportunity to tighten up better. Be sure to do this exercise if you've been lifting weights.
Sit on the bed or on the floor and lean against a wall. Place one hand on the solar plexus and the other under the ribs. When exhaling, push the navel to the spine as much as possible, hold in this position and then relax. It is better to perform such an exercise at least 100 times in one set. On average, it takes 2-3 minutes. Doing several approaches every day, after a few weeks you will notice that the abdominal wall has become more toned.
Side bar. Lie on the floor on your side. Connect the legs. Rest your forearm on the floor, shoulder perpendicular to the floor. Rest on the side with the other hand. Rise so that the whole body forms a straight line. Hold the position for 30 seconds, straining the muscles of the abdomen and buttocks. Do the exercise for the other side.
