What is a pendulous abdomen and how can you deal with it?

What is a sagging belly? It's that persistent bulge in your abdomen, a frustrating reminder that diet and exercise aren't always enough.

You look in the mirror and the image it reflects back makes you feel insecure.

But don't give up, there are solutions to combat a sagging belly and regain your self-confidence.

How is a pendulous abdomen formed?

The pendulous abdomen is characterized by being centered over the pelvis, generally due to weakness and lack of firmness of the abdominal muscles.

It does not happen overnight and is the result of a combination of factors:

• Hormonal changes : As you age, especially during perimenopause and menopause, estrogen levels decrease. This hormone used to keep your skin and muscles firmer. Without it, your skin can become looser and fat tends to accumulate in the abdominal area.
• Obesity: This is common in obese people, whose skin and subcutaneous tissues become flaccid after rapid or significant weight loss.
• Loss of muscle mass : Starting around age 30, women begin to naturally lose muscle mass. Less muscle means that the metabolism slows down, making it easier for abdominal fat to accumulate.
• Previous pregnancies : If you've had children, your abdomen has endured a lot of stretching, and although the body is resilient, sometimes the skin and muscles don't return to their original place completely.
• Abdominal surgery: Surgical procedures such as gastric bypass or tumor removal can weaken the muscles and skin of the abdomen.

How can you improve the appearance of a sagging abdomen?

There is no magic wand to make a sagging belly disappear, but there are effective strategies to reduce flaccidity and help you improve its appearance.

1. Movement and strengthening : Including exercises that strengthen your core muscles can make a big difference. Think pilates or yoga, which strengthen your muscles and improve your posture, helping your abdomen look more toned.
2. Balanced diet: It's not about starving yourself, but about eating smart. Foods rich in fiber, lean proteins, and healthy fats can help you manage your weight and reduce belly fat. Avoid refined sugars and ultra-processed foods that only contribute to fat accumulation.
3. Hydration and skin care : Keeping your skin hydrated inside and out is essential. Drinking enough water and using moisturizing creams or oils can improve skin elasticity.
4. Stress management : Cortisol, the stress hormone, is directly linked to belly fat accumulation. Relaxation techniques, such as meditation, yoga, or simply going for a walk or hanging out with friends, can reduce your cortisol levels and, consequently, help with a sagging belly.

Trust the process and be patient and kind to yourself!

Important: This content is for educational purposes only and should not be used as medical advice. If you have any health conditions, please consult your doctor.

Sources:

• Pannus abdominalis (apron belly): causes and how to reduce it
• Romm, Aviva. "Hormone Intelligence." 2021. Pages. 123-130.
• Sims, Stacy T. "Next Level." 2022. Pages. 98-105.
• Briden, Lara. "Hormone Repair Manual". 2021. Pp. 67-72.