Flat stomach: nutrition, gymnastics, breathing, expert advice

A flat stomach and narrow waist are at the top of many women's wish lists (you've probably envied your friend's toned tummy at least once). From this article you will learn how to quickly make your stomach flat, which methods are the most effective and how to maintain the achieved result.

Remember that we are all different and some get the desired shape faster than others, and some even spend months. Genetics, age, lifestyle and diet all affect the appearance of your belly. You are beautiful even if you don't have perfect abs!

The female body is designed in such a way that fat can accumulate around the hips, buttocks and abdomen to protect the reproductive organs and the baby during pregnancy. Therefore, many women have a rounded lower abdomen, and this is wonderful.

Genetics also plays an important role in matters of excess weight. So, if you have an apple figure, you have more fat cells in the abdominal area, which makes it difficult to lose weight. Much depends on age, which also slows down metabolism. The older you get, the more difficult it will be to maintain a flat tummy.

And while we can't change genetics or age, we can change our lifestyle and diet. If you follow a healthy diet and exercise for a smaller waist, you can reduce body fat and possibly achieve perfect abs in a relatively short time.

The secret to a flat stomach

You should strive not just to lose weight, but to lose excess weight and gain muscle mass. Setting a “flat stomach” as your goal is not an option because: a) it’s not that easy; b) a flat stomach does not always mean health. Experts say that “Beautiful abs are created in the kitchen” and they are absolutely right. You can train hard and build muscle, but if your diet is filled with refined carbohydrates and sugar instead of healthy whole foods, the results of your hard work won't be seen. Remember, you can't compensate for poor nutrition with exercise.

You should feel good - both mentally and physically.

Here are some myths about perfect abs:

Myth #1: Doing 1,000 sit-ups will help make your belly smaller.

Reality: No amount of lifting will give you a flat stomach, it will help strengthen your core muscles.

Myth #2: Growing abdominal muscles will reduce belly fat.

Reality: By working out you get stronger and your muscles do grow, but this does not lead to fat loss.

Myth No. 3: A flat stomach depends only on fitness.

Reality: Nutrition accounts for 80% of all results.

Myth #4: Anyone can have a flat stomach.

Reality: Many factors affect your appearance, such as genetics, proper nutrition and the amount of stress.

Keep in mind that we are all different. The main goal is to make the most of and work on what you have. Love yourself, try to be kinder, and prioritize your overall health and well-being.

Psychological help in the fight for a flat stomach

Many people who dream of a flat stomach and a toned figure face obstacles on the way to achieving their cherished desire. If it is difficult to adhere to a dietary diet and you have to force yourself to do exercises, it means that you lack motivation, willpower, and self-confidence. A psychotherapist will help you tune in to victory. A professional nutritionist will individually select a menu and tell you how to make your stomach flat without harm to your health or psychological discomfort.

What determines the appearance of a belly

Anterior pelvic tilt

Anterior pelvic tilt is a misalignment of the pelvis and hips in which the pelvis tilts forward and the buttocks and abdomen protrude. An anterior pelvic tilt affects posture, balance and mobility by essentially pushing the stomach forward and making it appear larger than it actually is. You can exercise a lot and eat a healthy diet, but if you have this problem, your hopes for a flat stomach will be in vain. In most cases, this problem can be resolved over time, as the cause lies in weakness of the gluteal muscles, hamstrings, spinal muscle spasms, problems with the hip flexors, and quadriceps muscles. Strengthening exercises and stretching will help you correct your anterior pelvic tilt. Here are some exercises:

• Warm-up
• Lunges (3 sets of 30 seconds per leg)
• Quadriceps stretch (3 sets of 30 seconds per leg)
• Exercise “Cat-cow” (3 sets of 10 repetitions)
• Bridge (3 sets of 10 reps)
• Plank (3 sets of 10-30 seconds)

Menstrual cycle

Another factor that may prevent you from achieving a flat stomach may be your menstrual cycle. Many women experience bloating and fluid retention during menstruation, which can result in weight gain of up to 3 kg. Even the slimmest and most toned girls can look a little swollen in the days before their period begins. As your cycle begins, you may notice a decrease in volume around your waist.

Stress

In addition to hormones (which fill the body during the menstrual cycle), important hormones such as cortisol and melatonin also play an important role in abdominal weight gain. When you are under stress—whether the result of life circumstances, a low-calorie diet, or strenuous exercise—the body also experiences stress and increases the release of cortisol. Being anxious for a long time can interfere with the proper functioning of your metabolism and make it difficult to burn fat. Sometimes overtraining and undereating can even hinder attempts to lose fat, as cortisol can cause fat to be deposited in the fatty tissue around the abdominal area.

Lack of sleep

If you eat a balanced diet, exercise regularly and avoid stressful situations but are still wondering how to get rid of belly fat, think about how much sleep you get. Getting good sleep will help increase your chances of getting a flat stomach. Research has shown that the less sleep you get, the less your fat cells respond to the hormone insulin. So if you want to see changes in your waistline, sleep a few more hours.

Nutrition problems

Ever had the thought after dinner that your belly was sticking out as if you were pregnant? Your belly will get bigger anyway if you've eaten a lot, no matter whether you ate healthy or not. This is a sign that your stomach is working.

It is also important to note that sometimes bloating can be a reaction to certain foods (chips, pretzels, popcorn) and water retention in the body, which makes the stomach appear larger.

Avoid the following foods to feel better and more confident:

• High sodium foods: High amounts of sodium retain water in the body, which stretches the muscles and causes the stomach to become enlarged. To avoid this problem, drink plenty of water.
• Dairy products: Some people are lactose intolerant (a type of sugar made up of galactose and glucose) and don't even know it. Remember that lactose in milk, yogurt or cheese can cause bloating.
• Carbonated water: Gases contained in drinks can accumulate in the stomach, leading to bloating and gas.
• Sugar-free products: Sometimes sugar-free products are several times healthier than sweet ones, but not when it comes to gut health. Sugar-free products often contain polyhydric alcohols, which cause stomach upset and, you guessed it, bloating.
• Allergies or sensitivities: Some people may be sensitive to foods such as fish, shellfish, nuts, soy, wheat and eggs, which can cause inflammation and digestive problems.
• High fiber foods (beans, lentils, vegetables): Fiber is very good for the gut, but the body needs to get used to it, and this will take some time. Increase your fiber intake gradually, eat vegetables and drink plenty of water.
• Bacteria: Frequent use of antibiotics and excess consumption of processed foods and sweets can lead to problems with unhealthy bacteria in the gut. The result is bloating and frequent visits to the toilet. Add prebiotics (fresh garlic, onions, leeks, asparagus, wheat bran) and probiotics (unsweetened yogurt, kimchi, sauerkraut, miso) to your meals to feed your body with beneficial bacteria for gut health.

Flat stomach in 5 days. Fat burning drink. Flat stomach in 5 days!

Losing excess weight is quite a difficult task. Especially if you have accumulated enough extra pounds. Losing fat is never an easy task; it always requires effort and is not always successful.

However, failures in this matter should not deprive you of good spirits and intentions to achieve perfection, especially since the recipe that we offer you is a unique drink that has an amazing and correct effect on metabolism and speeds up metabolism so that it becomes much easier for us to remove remove fat from problem areas and make your stomach flatter.

This drink contains all the ingredients to stimulate fat burning and detoxify the body. In addition, it restores and normalizes the acid-base balance, improves the functioning of the digestive system and prevents fermentation and gas formation during the digestion process. All this will help you get a flat stomach.

Ingredients: + 2.5 liters of water, + 1 lemon, + 2 oranges, + 1 lime, + 3 tablespoons of apple cider vinegar, + 3 teaspoons of finely grated ginger.

Preparation and use

1. Cut all citrus fruits in half and squeeze out all the juice. 2. Add water, vinegar and ginger. 3. Mix everything well. Pour into bottles. 4. Drink throughout the day. You must drink the entire prepared drink during the day. 5. Prepare and consume within 5 days. 6. Then you need to give the body a rest for 5 days, after which you can repeat the course. 7. You can repeat the course many times if the drink is well tolerated.

Attention! Do not forget that if you have problems with the digestive system or diseases of other internal organs, then before you start drinking this drink, you should definitely consult a doctor.

How exercise affects the appearance of your belly

Can exercise make your waist appear larger? The answer is yes, they can. This may seem dubious, since many people exercise just to look and feel slimmer.

When starting to exercise, an increase in the abdominal area is inevitable - the whole point is that exercise destroys muscle fibers through hypertrophy, and then enlarges and strengthens them. This is not something to be afraid of. As long as you consume the right amount of calories, your waistline will be fine.

If your goal is to lose fat, you should carefully monitor the number of calories you consume. So, if you consume more calories than you burn, the fat will remain in the upper abdominal muscles. Consider reducing your calorie intake slightly and watch your diet.

Beautiful abs can only be achieved in the kitchen.

How to get a flat stomach in 1 day. Flat stomach - diet

• The basics of diets for a flat stomach are natural and healthy foods, small meals 4-6 times a day, exclusion of harmful foods (see above), a good daily portion of protein, fiber (fibrous foods), improving digestion, and a lot of clean water. Fast diets are characterized by diuretic and bowel cleansing effects. The strictest no-carb options are not recommended for use longer than two weeks.
• Pay attention to the labels of the products you buy: we are interested in the composition (where sugar is, chemical additives), nutritional value in calories, protein, vitamins. Think about it: do you need this pack of muesli in honey with candied fruits if you have an excellent mixture of 4 grains at home for a hearty morning low-calorie porridge.
• For diseases of the gastrointestinal tract (as well as the nervous, cardiovascular system, pregnancy), ask your doctor for permission to use this or that method of nutrition).
• Counting calories and reducing the amount consumed by 200-500 units effectively promotes weight loss. There are many free applications for smartphones and PCs that greatly simplify this task. Try it, read the reviews and choose the right application; besides, many of them contain interesting recipes.
• Cheeses are either hard (such as Parmesan) or young curds. Not melted, not smoked, not braided, no more than 100 g per day. It is better to eat a pack of cottage cheese with natural yogurt.

7 Day Diet for a Flat Belly. Tips for losing weight

Meal plan

Proper nutrition plays just as important a role in losing weight as exercise. Follow this diet for 7 days and you will feel the difference. Start on the weekend so you have time to prepare.

1 day

• Breakfast: Omelet (3 egg whites, 75 g chopped pepper and a handful of spinach)
• Afternoon snack: 100 g chicken, ½ red pepper (cut into slices)
• Lunch: grilled chicken breast, lettuce, red pepper, green beans, olive oil.
• Afternoon snack: 100 g turkey breast, cucumber (cut into slices)
• Dinner: 100 g grilled chicken breast and steamed broccoli

Day 2

• Breakfast: baked chicken breast and a handful of fried cabbage
• Afternoon snack: 100 g turkey breast, ½ green pepper (cut into slices)
• Lunch: Baked haddock fillet with mixed green salad, ½ tablespoon olive oil
• Afternoon snack: 100 g turkey breast and 75 g steamed broccoli
• Dinner: Salmon steak with chopped dill and steamed green beans

Day 3

• Breakfast: 100g smoked salmon with spinach
• Afternoon snack: 100 g chicken breast, ½ yellow pepper (cut into slices)
• Lunch: grilled chicken breast, lettuce, ½ tablespoon olive oil
• Afternoon snack: 100 g turkey slices with avocado
• Dinner: Grilled lamb steak (or two cutlets), steamed broccoli and spinach

Day 4

• Breakfast: omelet (one whole egg and two whites), tomatoes, green beans
• Afternoon snack: 100 g turkey, ¼ cucumber (cut into slices)
• Lunch: baked cod fillet with lettuce, tomatoes, spinach and ½ tbsp. olive oil
• Afternoon snack: 100 g chicken breast, half fried zucchini
• Lunch: 100 g fried chicken breast, cooked with ½ tsp. oils and green vegetables

5 day

• Breakfast: 200g turkey breast, ¼ avocado and ¼ cucumber (cut into slices)
• Afternoon snack: two hard-boiled eggs, ½ red pepper (cut into slices)
• Lunch: 150 g grilled shrimp with green salad and tomatoes, ½ tbsp. olive oil
• Afternoon snack: 100 g turkey breast, almonds (5 pcs.)
• Dinner: 100 g chicken breast with steamed broccoli

Day 6

• Breakfast: Grilled haddock fillet with roasted peppers and zucchini
• Afternoon snack: 100 g chicken, one tomato (cut into slices)
• Lunch: 150 g turkey, green salad, steamed broccoli and ½ tbsp. olive oil
• Afternoon snack: 100 g chicken, pecans (5 pcs.)
• Dinner: 150 g - 200 g steak, green beans and broccoli

Day 7

• Breakfast: 3 egg omelet, grilled tomatoes and steamed spinach
• Afternoon snack: 100 g turkey, Brazil nuts (5 pcs.)
• Lunch: 150 g chicken breast with steamed asparagus and green salad
• Afternoon snack: 100 g turkey, ¼ cucumber (cut into slices)
• Dinner: Grilled skinless duck breast with sautéed oriental greens or broccoli

To make the fat burning process faster, follow these simple rules:

1) Eliminate K.R.A.O. from your diet

What is K.R.A.O.? This is a group of foods that do not benefit the body. K – caffeine, P – refined sugar, A – alcohol, O – processed foods. By giving up these foods, you will get closer to the dream of a flat stomach, because... they only prevent you from losing excess fat.

2) Encourage yourself

By suppressing the temptation to eat unhealthy foods, you reward your body. Did you know that a little encouragement won't hurt you? Treat yourself once a week to pasta with creamy sauce, chocolate fudge, or something else equally delicious. This will help you speed up your metabolism.

3) Use fish oil supplements

Fish oil found in sardines and salmon is a superfood. It contains a huge supply of Omega-3 fatty acids, which everyone needs. For those who do not want to eat natural fish oil, today there is a large selection of nutritional supplements. Be sure to include this product in your diet and it will help you burn belly fat.

4) Never skip breakfast

Each of us knows how important a healthy breakfast is; it is not called the most important meal of the day for nothing. You should have breakfast within an hour of waking up. Choose foods that will provide you with all the nutrients your body needs.

5) Try not to eat after 8 pm

“Breakfast like a king, eat like a prince, dine like a pauper.” Dinner should be light because at this time our digestive system is less active. Try not to eat after 8 pm to give your body enough time to digest food.

Flat stomach in 1 day at home. How to get a flat stomach in a week

flat stomach in a week

Today's article is dedicated to girls who want to have a beautiful flat stomach, but do not know how to achieve it, what their diet should be and what exercises they should do. So, how to get a flat stomach in a week and is it real? Let me make a reservation right away that you will be able to achieve success so quickly only with an integrated approach and full compliance with my instructions.

And, of course, if you are not too burdened with fat in this area. Otherwise, you will need 2,3 or even 6 weeks to see the first result. Well, in 7 days, the main thing you can do is get rid of as much fat as possible, which hides your beautiful abs.

Diet

Let's start with nutrition. In general, when people talk about quick diets, they often don't work in the long term. In addition, if you starve yourself, your body will begin to defend itself and slow down your metabolism. This means that instead of burning extra calories, you'll likely start storing fat. Not a very good prospect, right? So what should you do? Here are my tips:

• Eat more whole grains. Bread made from wholemeal flour and porridge.
• Include vegetables in your diet and make salads more often. Leafy and green vegetables are especially healthy. But just don’t go heavy on the potatoes.
• Instead of chips, eat some nuts. But not too much. Although they are healthy, they are high in fat and high in calories.
• Fruit is better than fruit juice.
• Replace whole milk with skim milk.
• Don't eat too quickly; chewing your food slowly helps your digestive system function more efficiently. In addition, you can enjoy the taste of your favorite dish longer.
• Chips, crackers, fatty salads with mayonnaise, sweets and other confectionery and bakery products are thrown into the trash. Also forget about alcohol.
• Eat more often, but in small portions.
• Try to feel full from food. Don't eat simply because you have a big appetite. The stomach may not be hungry yet.
• Drink at least 8 glasses of water per day. Also drink water during your workouts. Stay away from carbonated drinks. If you like juice, then it should only be freshly squeezed.

Exercises

So now let's move on to the second main question. So what exercises and workouts can you include in your daily routine?

Try cardio exercises. They are useful because they increase body temperature and improve blood circulation. Both of these factors will help you get a flat stomach in one week. You should strive to ensure that your training is long and interval. That is, they went outside, ran a certain distance, and when they were tired, they started walking. Then, when breathing was restored, I ran again. In total, 1 interval should last about 20 minutes.

The second thing I recommend you try is plyometric exercises. The point is that they require explosive power. That is, it is some combination of cardio and strength training. Some of them you can do at home, such as the following.

Jump. Stand straight, hands at your sides. Then he jumps up sharply, spreading his arms and legs to the sides so that they resemble the letter “X” in the air. And lower yourself to the ground in the starting position. Repeat as many times as you can.

Squats - lying down - push-ups. This combination is also called the burpee exercise. Starting position is standing, feet shoulder-width apart. Then squat, stand upright and do push-ups. Rise up and forcefully jump up, raising your arms (similar to the previous exercise, but in a more complex version). Repeat as much as you can.

Wheel . I think everyone knows this exercise from childhood. You should try to turn your body on your hands (photo below). Moreover, the sooner you do this, the better.

If we talk about classic exercises for a flat stomach, then I recommend you the usual abdominal crunches, as well as leg raises while sitting on a chair. Read more about them at the link above.

Also try the exercise bike. To do this, lie down on the floor, lift your legs up and start rotating them as if you were pedaling. The legs should be fully straightened. Keep your hands behind your head. Every time one of your legs comes closer to your body, try to touch your elbow.

flat stomach in a week

It is advisable to perform all exercises (except cardio) 4-5 times a week. But not every day. Muscles also need rest! But you can run at least every day.

Additional Tips

• Give your body enough sleep this week. Go to bed earlier and wake up without an alarm clock. Sleep deprivation slows down your metabolism.
• Don't eat anything 2 hours before going to bed. If you go to bed very late, almost everything is stored as fat.
• Your training should be for time, not distance or quantity. It is better to work for half an hour than to just run 1 kilometer.
• Always suck in your stomach. It shouldn't stick out. Especially after eating.

Well, in conclusion, I want to say that making your stomach flat in just one week at home is a difficult task, but it can be done. But I repeat again, this is only if you have only a small layer of fat. Otherwise it will take longer. And don't give up, your success is in your hands. Good luck!

Abs exercises for women: flat stomach in 8 weeks

It's time to work on your flat tummy!

Cardio

Perform 3-4 cardio workouts per week for 20-30 minutes. This could be walking or sprinting, swimming or cycling - the important thing to remember is to have fun with the workout. It doesn't matter what you do, as long as you burn calories. You can train in the morning, on weekends or after strength training.

Maximizing Your Meal Plan

You can't just give up food. To look fit and healthy, you must eat the right foods, not avoid them. Many women lack protein and healthy fats, which typically results in weight loss but may leave the skin feeling loose. Here are some tips to help you maximize your meal plan:

Calories

If you want to lose weight, consume about 1,800 calories per day. This will help you lose 600-900 g of excess fat in a week. If you are losing weight faster, there is a possibility of losing muscle mass. As a result, you will get a thin but flabby body. Go towards your dream gradually! If you are unable to lose weight, reduce your calorie intake to 1650 for at least 2 weeks.

Protein

A person should eat at least 100 g of protein per day. It helps you maintain, repair and build muscle tissue. Many women don't know how much protein they consume per day, so start tracking this vital macronutrient. If you find it difficult to consume 100 grams of protein per day, use dietary supplements.

Healthy fats

A minimum of 20% of all calories consumed should come from healthy fats. They are essential for proper hormone function, brain function, fat loss, and more.

Carbohydrates

Try to avoid white poison - in other words, white sugar and white flour. Choose nutritious sources of carbohydrates: oatmeal, rice, quinoa, fruits and vegetables.

Power training

Lifting weights not only increases your metabolism, but also strengthens your bones and ligaments. Compound exercises such as squats and lunges work the gluteal muscles (the largest muscle in the body). Increasing muscle mass creates more mitochondria in muscle cells, which is great for burning fat. In addition, pumped up muscles always look good.

Basic exercises

It's time to do exercises for a flat stomach. When it comes to abdominal exercises, don't rush into sit-ups. There are much more effective exercises that won't hurt your neck, such as:

Plank

Exercise “Bird and Dog”

Ball exercises

Crunches

Boat pose

Yoga and Pilates are also great for working your core muscles. Whatever form of exercise you choose, it should be interesting and challenging.

Making your tummy toned: exercises, nutrition, diets

You can achieve a flat stomach as quickly as possible only if you follow a whole set of recommendations that relate not only to the training process, but also to other components:

• establish a daily routine. Eating should be done on time, in private and fractional portions, sleep and awakening should also be done at the same time, at least approximately;
• portions should be small but individual (5-6 times a day);
• the diet should contain a lot of fiber-rich vegetables;
• the basis of the diet should be protein, which can take up to half the calorie content;
• simple carbohydrates should be reduced as much as possible;
• the amount of complex carbohydrates can also be reduced if weight loss is not fast enough;
• in the afternoon you need to eat light protein foods;
• breakfast should make up a significant portion of the calorie content, about 30% of the daily value;
• harmful fats need to be excluded, but completely removing them is prohibited;
• It is better to carry out training in the first half of the day, if possible;
• the most effective training method is the combination of aerobic and anaerobic exercise;
• the load should gradually increase;
• Your diet should include foods that help speed up metabolism, such as ginger, grapefruit, and so on.

All this works if used in combination. For example, there will be little point in training if the caloric content of the diet is excessive. Fat deposits will not decrease, so you don’t have to dream about a flat stomach.

The first thing people who are losing weight begin to do is review their diet. It is important to understand in time that specific diets, for example, kefir or others based on one product, do not work. They can bring short-term results, which will disappear after resuming a more or less usual diet. It is important to immediately build proper nutrition, avoiding fasting and unbalanced menus.

Important! Various abdominal exercises will help tighten your stomach. Despite the fact that they are often not as effective in reducing body fat, they will help in building a more correct torso shape. It is important to form a muscle corset by developing the abs and oblique abdominal muscles, which will help retain the contents of the abdominal cavity and will visually slim. The main exercises will be considered various torso lifts, crunches, leg raises, planks, and vacuum.

The most effective diet for achieving a flat stomach is considered to be high in protein. Harmful fats and carbohydrates are almost completely removed from the diet; proteins form the basis of the diet. This will help burn fat as quickly as possible, but you should not use this approach abruptly; it is better to reduce carbohydrates gradually.

Be sure to check out:

Making a slender waist and tightening the abs: exercises and tips A set of exercises for the abs and legs: a set of workouts for the muscles, buttocks, thighs Details on how to properly pump the abs to remove belly fat How to pump up the oblique abdominal muscles: basic exercises

Ab exercises

1-4 week

5-8 week

30-day fat burning program (detailed instructions and photos of exercises)

Exercise “Turn to the side” with weights

For this exercise, use dumbbells weighing 4-5 kg. If you don't have a dumbbell, you can use a water bottle for extra weight.

Technique:

• Stand straight with your feet shoulder-width apart. Take dumbbells and hold them at chest level.
• Turn left, then right. While performing the exercise, do not forget to tense your abdominal muscles and gluteal muscles for additional stress.

Standing turns

This exercise requires no additional equipment and is ideal for shaping and losing fat in the oblique muscles.

Technique:

• Stand straight with your feet shoulder-width apart. Place your hands behind your head.
• Raise your right knee as high as possible to reach your left elbow. Repeat the movement on the other side.
• Don't forget to tense your abdominal muscles.

Weighted Knee Raise

For this exercise you will need dumbbells weighing 4-5 kg. Additional weighting will be aimed at the upper and lower abdomen.

Technique:

• Stand on your right leg and move your left leg back so that your toes touch the floor.
• Raise your arms up while holding the dumbbells.
• At the same time, lower your arms and raise your left knee as high as possible.
• Do the required number of sets on your left leg, then switch sides.

After completing the training exercises described above, you can take a break of 5-7 minutes, and then proceed to a 10-minute cardio workout. You can run on a treadmill, swim, jog or cycle. For this lesson, you can use the video training below.

Video

Effective sets of exercises and sports techniques

American fitness trainer J. Michaels promises a flat stomach in 6 weeks with his own training program. The set of exercises is performed at an intense pace, which helps burn calories and accelerate fat metabolism. Many exercises for a flat stomach are done in a lying position, so you will need a gymnastics mat. To enhance the effect, Coach Michaels suggests using dumbbells weighing 1-3 kg. Several options for training:

• Exercise 1. Stand straight, feet shoulder-width apart, arms at your sides. Raise your right leg, bent at the knee, and at the same time straighten your left arm. Alternate legs and arms, make movements imitating a step, quickly.
• Exercise 2. Stand straight, feet shoulder-width apart, arms raised up. Squat from the starting position, while lowering, crossing your arms below, touching your fingers to the floor.
• Exercise 3. Starting position, as in exercise 2. Alternately raise your straight legs up, bending at the waist, lowering your arms and touching your toes with your toes.
• Exercise 4. Stand straight, feet shoulder-width apart, arms crossed above your head. Take a wide step forward with both legs alternately while performing a deep squat. Keep your body straight.
• Exercise 5. Lying on your back, raise your legs, bending your knees, while simultaneously lifting your torso and stretching your arms forward parallel to the floor.
• Exercise 6. Lying on your side, bend your legs at the knees, bend your upper arm at the elbow and place it behind your head. Raise your straightened upper leg parallel to the base of the floor. Holding it suspended, bend your leg at the knee, while simultaneously touching the elbow of your upper arm with your knee. Change position - lie on the other side.
• Exercise 7. Lying on your back, stretch your arms up, legs straight. Raise straight opposite legs and arms, touching each other. In a more complicated version, raise your torso and bend at the waist.
• Exercise 8. Stand up straight, arms raised up. Swing forward, bending at the waist and touching your toes with your toes. While holding this position, step your arms forward until the entire body is parallel to the floor. Return, walking with your hands, back. Get up. Repeat again.
• Exercise 9. Get on all fours. Straighten your arms at the elbow. From the stop, alternately pull the leg bent at the knee towards the chest.
• Exercise 10. Lying on your side, straighten your lower arm and hold your body straight on it at an angle to the floor. Stretch your upper arm up, bend your lower leg at the knee and pull it towards your stomach until your body bends at the waist.

On the subject: How to remove sides: effective methods, principles, technologies

Do the exercises of the complex 10 times. Gymnastics makes the muscles located in the abdominal area work - the abdominal muscles, rectus, transverse, oblique. The visual result after training is noticeable in this area. Jillian Michaels recommends exercising for 30 minutes every day. This is a complex complex that is not easy for beginners to master right away. Simple exercises for a flat stomach are no less effective than advanced foreign programs. Gymnastics will help tighten your abdominal muscles:

• Exercise 1. Get on all fours, resting on your palms, with your back straight. As you inhale, pull your stomach in and arch your back. Hold your breath for 10 seconds. Exhaling, return to the starting position.
• Exercise 2. Stand up straight, legs straight, heels together, arms along the body. Bend forward, touching your palms to your toes. Don't bend your legs.
• Exercise 3. Lying on your back, spread your arms to the sides, raise both straight legs up.
• Exercise 4. Twist the hoop around your waist for 20 minutes.

Repeat each exercise at least 10 times. By regularly increasing the number of approaches and increasing the pace of exercise, you will be able to make your stomach flat and prominent in a short time. Nutritionists recommend doing gymnastics in the morning before meals. What should women and men do who are desperately short of time to play sports? A set of exercises has been developed especially for them, which can be done without leaving the office, sitting at your desk:

• Exercise 1. Sitting on a chair, straighten your back without touching the back. Exhaling, raise your leg bent at the knee to your chest, hold it in the raised position for a few seconds, and lower it. Change leg.
• Exercise 2. Sitting on a chair, straighten your back and rest your hands comfortably. Raise your legs pressed to each other, bent at the knees, slowly lower them without touching the base of the floor, and raise them again.
• Exercise 3. Repeat exercise 2, simultaneously turning the torso in different directions to work the oblique muscles.
• Exercise 4. Sitting on a chair, spread your legs slightly wider than your shoulders. Extend your arms to the sides parallel to the base of the floor. Using the fingers of your left hand, without bending it, touch the foot of your right foot. At the same time, the torso turns. Return to starting position. Touch the fingers of the straightened right hand to the foot of the left leg. Continue, alternating working legs and arms.
• Exercise 5. Sitting on a stable chair with armrests, hold them tightly with your hands. Raise your body, completely lifting your hips and legs off the seat. Keep your body suspended for a few seconds, return to the starting position, and repeat again.

Salon treatments will help you get a flat stomach in a week. Seven sessions of pressotherapy, hardware and classical massage in combination with other methods of influencing abdominal fat will quickly lead to the desired result. During a course of hardware therapy, the waist circumference is reduced by 4-6 cm, without taking into account the effect of physical activity and low-calorie nutrition.

How to get a flat stomach with the Vacuum exercise

Once upon a time, everyone performed torso raises in order to reduce the volume of the abdomen. Today, a new product is conquering the fitness world: a belly vacuum.

This exercise has been in the spotlight for a long time, and is a breathing exercise that not only strengthens the deepest (transverse) abdominal muscles, but also activates them.

The exercise is quite simple: all you need to do is squeeze this muscle. If you do it right, your waist will shrink, your posture will improve, and your lower back pain will decrease.

In clinical settings, vacuum exercises are referred to as “abdominal fluttering.” This is actually not a completely new approach. Since the basis of the method is breathing, a similar technique is practiced in Pilates and yoga.

If you plan to do this exercise yourself at home, you should start with the most basic movement known as the supine vacuum.

1. Lie on your back.
2. Bend your knees.
3. As you exhale, try to pull in your stomach as much as possible.
4. Press your belly button as if you were trying to reach your spine.
5. Stay in this position for at least 15 seconds.
6. Try to maintain the position until you can hold your stomach in this position for up to 60 minutes.
7. Take small breaths when needed.
8. Repeat 3-5 times.

Some tips for the Vacuum exercise

• It is useful to do vacuum training in the morning while lying in bed.
• This exercise works great when done regularly on an empty stomach.
• Try to pull your stomach in as much as possible for the exercise to be effective.
• Over time, you can make the exercise more difficult by doing it while sitting on a ball or on a chair (to do this, use a chair without arms or backrest).
• The exercise should be performed regularly, but you should not rely on it alone. Eat only healthy foods and exercise. In just a few weeks you will see and feel the difference.