Complex for rectus abdominis muscle
Exercise 1
Starting position: lying, arms upstairs straight.
Fulfillment: simultaneous bending of the legs and body, keeping the angle of 90 degrees in the legs.
Exercise 2
Starting position: hands along the body.
Fulfillment: alternate change of straight legs, exhale for each movement.
Exercise 3
Starting position: straight legs at 90 degrees, feet on yourself, arms up.
Fulfillment: with a short movement of the body we reach the feet.
Exercise 4 “Twisting”
Starting position: lying on the back, straight position of the body, straight legs.
Fulfillment: simultaneous raising of the right leg and left hand to twist, after which it is necessary to change the position of the left leg and right hand to twist.
Complex for oblique abdominal muscles
Exercise 1
Starting position: lie on your side, leaning on the right elbow, left leg in front of the right.
Fulfillment: slowly we tear off the body and basin from the floor, in a position parallel to the floor.
Exercise 2
Starting position: bend the left leg, the left hand rests on the floor, lying on the right hand.
Fulfillment: we pull the case for a direct hand up.
Stretching for proper muscle distribution so that the stomach is flatter
Exercise 1
Starting position: kneeling, legs as wide as the pelvic bones.
Fulfillment: straight arms up. The right hand slowly descends to the right heel.
We fix at this point for 10 seconds and change the hand, then we lower two hands.
Be sure the chin is pressed to the chest when both hands are down.
Exercise 2
Starting position: sitting on the buttocks. Direct position of the body, arms to the sides.
The right leg is straight, allotted to the maximum amplitude to the side. The left leg is bent.
Fulfillment: changing the position, the right hand drops forward, we tilt the body to the straight leg, trying to reach the toes of the foot. Change position, lock for 10 seconds.
The number of accomplishments of all exercises is 10-15 times.
Thank you for helping Miltronic fitness club to organize training and shooting,
Olga Sukhareva - master of sports in rhythmic gymnastics and trainer of the miltronic fitness club,
Photographer Alexander Emauz.
There are many different ways make the belly flat and beautiful. The most important thing is to carry out exercises and stick to a diet.
Exercises
You need to train 2-3 times a week, exercise 15-30 times in 3 sets. In the process, do not forget to monitor your breathing: inhale with your nose, and exhale with your mouth.
- Twisting. Lie on the floor. Bend your legs at the knees, put your hands behind your head, with your elbows apart. On inspiration, tear off the body from the floor, while bending to the knees. On exhalation, return to the starting position.
- Diagonal twisting. I. p. - the same. Throw your right leg on your left knee. On inspiration, raise your head and shoulder blades, reach with your left elbow to your right bent leg. On exhalation, return to the starting position. Change the leg, on the right knee throw the left leg. When lifting, stretch with the right elbow to the left knee.
Daily invisible gymnastics
It can be done everywhere (for a walk with the baby, in the park, at work), without hesitating that someone will notice
- While breathing in, relax the press, while exhaling - strain. Breathing should not go astray.
- Massage the stomach at the waist level from the left side to the right and vice versa.
- Massage your stomach in a circular motion clockwise.
- Retract the abdomen and hold it in this position for as long as possible.
- Constantly monitor your posture. As soon as you straighten your shoulders and stretch your neck, your stomach will shrink by itself.
Nutrition
When developing a diet for a flat stomach, be guided by such tricks:
- Drink at least 8 glasses of water per day.
- Refuse sugary drinks.
- For dinner, eat yogurt or an apple.
- The interval between meals should be 3-4 hours.
- Sweets replaced with dried fruits.
How to get rid of sticking barrels in 14 days, see VIDEO:
Slim stomach - important element a beautiful figure. After gaining weight, childbirth and simply with age, this part of the woman’s body changes, but it is never too late to regain its former attractiveness.
Tightening your stomach is not easy, but you can do it in just one month if you wish. There is no need to exhaust yourself with strict diets and hunger. The main thing is to approach the problem comprehensively: eat right and perform exercises.
1. Diet for a flat stomach
If you dream of a beautiful stomach, you will have to adjust your eating behavior. You can’t starve yourself and eat low-carb diets.. They allow you to quickly lose weight, but you have to pay for it with folds of excess skin, bruises under the eyes, an earthy complexion, and poor health.
The main principles of a diet for a flat stomach - a healthy and nutritious diet plus a feeling of fullness. When choosing a diet, you should adhere to the following recommendations:
- Fractional nutrition. You need to eat in small portions at intervals of 3-4 hours.
- Refusal of harmful drinks. Sweet carbonated water and alcohol are prohibited.
- Refusal of sweets. Sugar-containing foods can be replaced with dried fruits.
- Light dinner. In the evening, limit yourself to natural yogurt or a fresh apple.
- Drinking mode. The daily dose of water is from 1.5 liters.
With this diet, the body will not experience stress, but will receive the necessary nutrition. Your metabolism will accelerate and fats will break down faster. As a result, you will achieve a lasting effect: after returning to the usual diet, kilograms will not return.
2. Exercises for a beautiful press
Due to proper nutrition, fatty deposits are broken down. However, the abdomen will not look fit if the muscles remain weak. Therefore, it is important to combine diet with exercise. They will help strengthen the press and speed up metabolism. As a result, where fat used to be, muscle mass will appear.
You need to train about three times a week, performing each exercise in 3 sets of 15-30 times. During training, watch your breath: inhale through the nose, exhale through the mouth.
The following exercises are effective:
- Twisting. They are performed from a prone position. Legs are bent at the knees, hands are put behind the head, elbows are spread apart. Taking a breath, tear the body off the floor and reach for your knees. Exhaling, lie down on your back again.
- Diagonal twisting. The starting position is the same. Lay your right foot on your left knee. Taking a breath, tear your head and shoulder blades off the floor, trying to reach your right elbow with your left elbow. As you exhale, lie on your back again. Change your leg and repeat the exercise.
3. “Invisible” gymnastics for every day
The following set of exercises can be performed at work, on a walk, in a cafe and any other public place. Others will not even notice that you are training.
Do “invisible” gymnastics every day at a convenient time, and soon you will notice how your stomach has changed:
- Relax your abs while breathing in and exhale while breathing out.
- Massage your stomach in a clockwise circle.
- Retract the stomach, trying to keep it in this position longer.
- Keep your back straight. When you are hunched, your stomach seems bigger.
Adhering to dietary recommendations and performing exercises for the press, you will tighten your stomach in just 1 month. At the same time, digestive problems will disappear, the complexion will improve, the blue circles under the eyes will disappear. Confidence in yourself and your appearance will return to you.
How to restore a stomach after childbirth
The abdomen is the most problematic area of \u200b\u200bour body. It stores the largest amount of fat, not only subcutaneous, but also visceral, which is located between the organs. It’s very difficult to drive him away.
If you decide to just swing the press, the stomach will be even more voluminous due to the grown muscles, but the fat will not go anywhere. Therefore, if you want to get a flat stomach, you will have to work hard at home.
Fat in the abdominal cavity behaves differently than fat in another part of the body. Our abdominal cavity is richly supplied with blood, has many receptors that perceive cortisol, stress hormone. During the day, cortisol levels rise or fall, but if you experience daily stress, cortisol levels remain high.
It turns out that with constant stress and a high level of cortisol, most fat is deposited in the abdominal cavity, since there are many receptors that respond to cortisol.
A flat stomach at home is real
But do not believe the claims that there are super exercises that will work wonders for three weeks and remove the voluminous stomach. There are no miracles in life, if you want to have a flat stomach, you need to work hard.
As a result, we still come to the conclusion that you need to follow a diet in combination with various physical exercises. This is the only way that a gradual burning of fat on the stomach will occur, and the new one will not have time to be postponed, and thus creating a flat stomach becomes a reality.
The diet is designed to cause a calorie deficit. If you spend about 2000 calories per day, then you need to eat about 1700 calories in food. As a result, the missing organism will begin to take from what has been left in reserve.
Of course, you will have to exclude sweets and flours: white bread, pastries, buns, cakes, sweets. But if you have nowhere without sweets, eat some dark chocolate. It’s better to eat fruits, but do not forget that they also have a lot of calories and they need to be eaten separately from the main meal.
Bananas are delicious, sweet, but very high in calories. And grapes contain a lot of sugars, but these are sugars that are perfectly absorbed by the body and are a source of energy. During the diet you can afford honey, but without fanaticism.
Everything fatty, spicy, salty, alcohol is also excluded. These products do not bring benefits, but there is a lot of harm from them. And alcohol and salt also retain fluid in the body. Try to drink more water, herbal tea so that toxins and wastes are washed out of the body.
Take meals at the same time, eat in small portions five times a day. The body will get used to a certain routine, and will produce gastric juice in advance. Food will begin to be digested immediately upon entry into the stomach. And frequent snacks will not let you feel hungry.
Before going to bed should not be full. The last time you need to eat four hours before bedtime. It is better to eat something light at night: a glass of kefir, boiled vegetables, vegetable salad, low-fat cottage cheese.
Getting started with the exercises
It is advisable to connect aerobic loads: swimming, running, cycling, brisk walking. This will allow you to burn excess fat faster.
And now we’ll finally go directly to those activities that will help make the stomach flat. The first thought that arose is exercises for the press. But only such exercises are not enough, it is advisable to also pump up the back muscles so that they can support the muscle corset that holds the internal organs. That is why it is necessary to combine exercises for the back and abs, then the result will be maximum.
Most effective exercises for a flat stomach at home.
Level: The eternal question of many women is how to make their stomach flat. Who did not dream about a thin waist and a flat tummy with cubes of abs. At the same time, so as not to be difficult and not for long. A kind of magic wand, so that with one stroke and there is no problem. If the pills for weight loss have already been tried and have not brought the desired result, and from the "miracle cocktails" it is slightly nauseating, it's time to talk about how you can actually make a flat stomach.
It would seem that we do not eat much, all day in motion and do not allow ourselves too much ... And it seems that the weight in general is normal, but the fat fold on the stomach spoils the whole picture. Even if hidden by dragging clothes, it still affects the nerves. So what's the deal?
Causes of fat on the stomach
In order to fight something, you need to first find out the reason for the appearance of this.
- The protruding belly is not necessarily fatty deposits. It happens that due to weak abdominal muscles, the internal organs "lower", as the flabby muscles are no longer able to maintain them in the right position. In this version, the action plan is obvious - regular physical activity will help make the stomach flat in literally a month.
- Not proper nutrition usually entails weight gain and a correspondingly thick belly. Moreover, not proper nutrition, this is not only a cake eaten at night. When we are hungry all day or even worse for a week eating like a sick canary, the body gets stressed. And as soon as you allow yourself to eat something (even if it is something very useful), the body will begin to turn it into fat deposits, in case it is starved again.
- The other extreme is overeating. You can not eat up to the dump, and then wonder where the weight comes from.
- The cause of the appearance of fat on the abdomen may be the incorrect functioning of the endocrine system. As a result, metabolism and, consequently, extra pounds are disrupted. With this problem, fat is most often deposited on the abdomen and hips. Not nice of course, but not a sentence. After a visit to an endocrinologist who will prescribe adequate treatment, you can make a flat stomach at home.
- Sedentary lifestyle. Our body processes the resulting food into energy that must be consumed. What is not expended is put aside in the “reserve” and you can forget about a flat tummy.
How to achieve a flat stomach
Gym - the way to dream
The first option that comes to mind is a visit to the gym. A professional trainer can easily find the right exercise program for you that will make a flat stomach for a month. And even control the execution. Qualitatively, quickly, expensively. A good coach is expensive, but from bad what is good. True, you will need to revise your schedule and set aside time for hiking in the gym. Another inconvenience, most likely to have to do in the group. Not everyone loves witnesses in such a case.
How to make a flat stomach at home
In the presence of a certain determination, you can work out the abdominal muscles without leaving them at home. It is enough to know a few simple rules.
- Training should last at least forty minutes.
- Running is the best assistant in burning fat.
- The water regime during training is especially important.
Strength exercises will not remove fat from the abdomen. Muscles will grow under a layer of fat, which means the stomach will visually increase.
Exercises for the abdominal muscles
Before any training cardio load is necessary. The body begins to burn fat only 20 minutes after the start of the workout.
If the position is incorrect during the exercise, you can not only not get the expected result, but also seriously injure the spine.
Diet for a flat stomach and sides
In order to remove fat in the abdomen and make the muscles bump, athletes use a non-carbohydrate diet. This diet is also called "drying." Of course, in this case, the body breaks down and uses its own fat reserve, the water balance in the tissues is not disturbed.
With such a diet, you can freely eat only certain foods:
- Egg white;
- Boiled squid meat;
- Steamed or baked chicken breast. Only meat without skin and fat;
- Cottage cheese;
- Boiled fish.
With this diet, fats are completely excluded from the diet. At the same time, athletes are constantly under the supervision of doctors who completely monitor the condition of the body. Do not conduct such experiments at home. Excess protein can cause severe poisoning. And without medical supervision they will have very serious consequences.
People suffering from diabetes mellitus, diseases of the kidneys, liver, cardiovascular system, such a diet is strictly contraindicated.
Diet for a flat stomach at home, to make a flat stomach at home, does not have to be rigid. Better not to gesture at all. Do not forget that any strict restriction in food is always stress for the body. The kilograms lost during the diet will return very quickly, taking with them a couple of three “friends”.
Mono diets without medical supervision can cause poisoning, kidney problems, and liver disease.
Nutrition for a flat stomach
Proper nutrition will provide you with a thin waist and without causing any inconvenience. It’s enough to adjust your diet a little. Accustomed to eating properly, you will never have to torment yourself with diets again. Proper nutrition is not a way to lose weight, not a temporary diet, it is a way of life.
Basic nutrition rules:
- Fractional nutrition. You need to eat often and little by little.
- Water mode. Daily rate water for an adult is 1.5-2 liters.
- Breakfast is required. For breakfast, porridge is best.
- Avoid fatty foods. Smoked meats and sweets, it is better to completely exclude from the diet.
- Add vegetables to the diet. Not before meals, not after meals, but instead of food.
- Light dinner. Do not abuse heavy meals in the afternoon.
- Nonfat fermented milk products are your best friends.
High-calorie dishes can be eaten only in the morning, so that the body has time to use up the calories received.
Getting used to these tricky rules is not so difficult, but the stomach and sides will "leave" pretty quickly.
How to quickly make your stomach flat: aids
If you combine proper nutrition with regular physical activityYou can make a flat stomach and a thin waist in just one month. This is not a tricky way that will not cause much inconvenience and will not cause any harm to the body.
In order to get the result even faster, you can add wraps for the abdomen. Ground coffee with sea salt is perfect for this purpose.
- pour coffee with hot water and let it brew for 5-7 minutes;
- drain excess fluid;
- mix coffee grounds with sea salt;
- apply the mixture to previously cleaned skin;
- wrap on top with cling film and warm cloth;
- keep 30-40 minutes;
- rinse off with warm water.
Coffee wrapping is done once a week. Such procedures improve blood circulation, tighten the skin and relieve cellulite.
It also helps to bring the stomach back to normal.
If you approach the problem comprehensively, the results will not be long in coming. The main thing is to be able to persuade yourself not to quit classes and then you will be able to proudly look in the mirror to say: "I have made myself perfect."