Every woman dreams of having an aesthetically beautiful, slim figure. Nowadays, there are many ways to tighten your stomach and sides in a month.
These methods are divided into two groups: non-surgical methods of tummy tuck; operational ways of figure correction;
How to tighten the stomach without surgery at home due to the diet?
In order to tone the abdominal muscles and remove subcutaneous fat, it is better to follow the following points in a comprehensive manner:
Well-established eating regimen: why do we get fat?
The structural and functional part of fat - lipocytes, within the normal range, are distributed throughout the body, but sometimes concentrated in problem areas. Their definition is based on the genetic predisposition of the architecture of the body - the female figure is formed according to the type of "apple" or "pear".
A common reason for the formation of fat "reserves" is unspent energy consumed in the form of food.
"Vacuum in the abdomen" is considered one of the most effective exercises for increasing the tone of the internal transverse abdominal muscles and giving it a flat shape.
Thanks to this exercise, in just three weeks, you can significantly strengthen the internal muscles of the abdomen, which will lead to a decrease in waist volume and an improvement in both the shape of the press, which will become flatter, and the figure in general.
"Vacuum in the stomach" - the right technique
Exercise "vacuum in the stomach" must be performed both lying down and standing or leaning forward. Given that this is primarily a strengthening exercise, it should be performed as often as possible, or at least 5 times a week.
You should get used to the fact that the transverse abdominal muscles should be constantly tense - in just a few weeks they will enter into tone, and you will no longer have to make efforts to control it.
1. Starting position - lying on your back, arms along the body, legs bent at the knees are on the floor, muscles are relaxed. Exhale slowly, gradually emptying the lungs of air without straining any muscles of the body.
2. Having freed the lungs from the air, begin to strain the abdominal muscles, trying to pull it in as much as possible. Breathing is stopped. At the bottom point, fix the position of the abdomen for 10-15 seconds, then take a small breath, continuing to draw in the stomach.
3. After taking a small breath, do not rush to relax the stomach - tighten the abdominal muscles and freeze for another 10-15 seconds, then pull the stomach in again, while maintaining tension in the abdominal muscles. If you find it difficult to hold your breath, take small breaths.
4. Exhale, relax your stomach, take a few free breaths, then again empty your lungs of air, and pull your stomach in as much as possible. While drawing in, try to tighten the abdominal muscles, and then push the stomach up without inhaling. published
Many girls dream of a toned flat stomach, but they think that achieving such a result will take a lot of time and will require great effort. But it's not! In order to quickly tighten your stomach, you do not need to spend all your free time. To begin with, you should follow a few rules every day.
Daily rules for a slim belly
- Do exercises every day.
- Eat properly.
Proper nutrition is an integral part of losing weight. But a beginner should know a few rules in order to quickly lose weight and reduce the stomach.
- It is best to divide the entire daily diet into 5 meals and eat at the same time, with the last meal should be 2-3 hours before bedtime.
- For health, well-being and harmony, proteins, fats, carbohydrates are needed. Approximate balance - 75 g of proteins; 60 g fat; 250 g of carbohydrates; 30 g fiber.
- Thoroughly chewed food is easier to digest, moreover, in this case, a person eats much more slowly and the brain receives a satiety signal in time, which eliminates the risk of overeating.
- Drink water more often. Two liters of clean drinking water a day will help speed up metabolism, remove toxins in time and avoid fluid retention, that is, edema.
A balanced diet is an essential part of effective weight loss.
It is very important to get enough proteins, fats and carbohydrates into the body. The average person per day should consume: 75 g of proteins; 60 g fat; 250 g of carbohydrates; 30 g fiber. The daily calculation of calories is also of great importance.
There are several formulas for calculating calories consumed, but the methodology of the World Health Organization is considered generally accepted. It takes into account the age and gender of the person:
- for women from 18 to 30 years (0.062 × weight in kg + 2.036) × 240 × CFA;
- for women from 31 to 60 years (0.034 × weight in kg + 3.538) × 240 × CFA;
- for women over 60 (0.038 × weight in kg + 2.755) × 240 × CFA;
- for men aged 18 to 30 years (0.063 × body weight in kg + 2.896) × 240 × CFA;
- for men from 31 to 60 years (0.484 × body weight in kg + 3.653) × 240 × CFA;
- for men over 60 (0.491 × body weight in kg + 2.459) × 240 × CFA.
CFA is the coefficient of physical activity, where 1 is low, 1.3 is medium, and 1.5 is high. At the same time, to reduce weight, WHO recommends reducing the real calorie content of the diet by 500 kcal per month until it becomes 500–300 kcal below the daily requirement.
Example: a 33-year-old woman weighing 55 kg with average physical activity needs (0.0342 × 55 + 3.5377) × 240 × 1.3 = about 1690 kcal per day.
How to tighten your stomach
During the week
It seems impossible to lose belly fat in as short a time as a week. But if you work hard and work on yourself, then the first results will be visible in a week.
Exercises to help remove excess fat from the abdomen:
- Exhale, take a deep breath with your belly, and exhale slowly again, completely freeing your lungs from the air.
- Pull the stomach to the spine and slightly up, as if pressing it under the ribs. Freeze for 5-10 seconds.
- Exhale, relax the stomach, take 2-3 normal breaths and exhale and repeat the vacuum 5 more times.
Hula hoop exercises.
Spinning the hula hoop is one of the best solutions that can be offered when it comes to how to reduce the stomach and sides at home. Just 10 minutes a day of hula hoop classes, and soon you will notice a good result and a tightening of the abdomen.
Hula hoop - one of the ways to tighten the abdomen
Side plank with twist.
The side plank with twists is an effective way to fight excess fat. The plank is generally considered one of the most effective exercises that works the whole body. You need to stand in a side plank, resting on your elbow. Align the whole body and twist the body down. You need to do 20 twists, then a break of 5 minutes and another 20 twists.
Bike.
An ordinary "bike" from the school curriculum is considered universal and one of the most effective exercises. It is only important to observe the technique of execution. The legs should not be completely lowered to the ground, the body should also be raised. Keep your hands behind your head. You need to do this exercise 20 times.
Performing these exercises and adhering to the rules of proper nutrition, a good result will be visible in a week.
Per month
A month is already a more significant period for which it is quite possible to achieve the desired result. The first thing to do is watch your diet. Also, don't forget to exercise.
You should alternate exercises for power loading and for the work of the cardiovascular system. To get rid of fat and lose weight, you need to perform cardio exercises every day for 30-60 minutes. They should speed up the heart rate and breathing, but not be too intense.
Cardiovascular exercises stimulate your heart rate and are great for burning fat around your internal organs.
Many people choose to exercise at the same time on a schedule, such as jogging around the area every morning. But variety helps make cardio more interesting. Even an activity like gardening or cleaning the house can become exercise if you pick up the pace. You can keep a training diary.
Tummy Tuck Exercises at Home
- Compression-decompression. Lie on your back, stretch your arms and legs up. Then you need to tighten your abdominal muscles and try to touch your toes with straight hands. Tilt both arms and one leg down so that they are parallel to the floor and body. Then change legs and repeat the exercise.
- Stretched knees and tight abs. Sit on the floor and bend your knees. Hold a dumbbell in each hand at shoulder level. Lean back a little, stretch your arms up above your head and stretch your legs. Hold this position for a few seconds, then return to the starting position and repeat a few more times.
- Simple squats and lunges are a good option.
Note! A variety of these toning exercises will ensure the work of all muscles, but it is worth remembering that cardio exercises should be a priority.
It is also very effective to do gymnastics daily. This will bring you closer to the goal of a flat and toned stomach.
Exercise rules
Rules to follow when doing exercises:
- Practice regularly. Perform exercises to reduce the abdomen 4-5 times a week.
- Do the exercises correctly. Do not forget about breathing: every effort (for example, lifting the body) should be done on the exhale. Relaxation and return to the starting position occur on inspiration.
- Don't strain your neck. During the movements, make sure that the entire collar area is relaxed. If everything is done correctly, then after completing half of the required repetitions, a strong burning sensation will be felt in the abdominal muscles. At the same time, the shoulders, neck and back should not hurt.
- Make the body harmonious. Do not get hung up on performing the same movements. In fact, there are many effective exercises to remove the stomach. The beauty of the body lies in its proportionality.
- Work on other muscle groups as well. If there is a desire to combine pumping the press with another training, then you can choose the lower back and back.
- Increase the load gradually. You can start with 15 repetitions of each exercise. When this number of repetitions will be given easily, you need to add 1 more set after a minute break. In the future, you can increase the number of repetitions.
For a sustainable result, classes should be regular.
Tips from experienced nutritionists on tightening the abdomen
Expert nutritionists have some tips to help you tighten your belly and burn fat.
- Gradually change your diet. Exclude simple carbohydrates from the diet (sweets, white bread, flour products, instant cereals, potatoes), eat food 3 times a day, in no case without skipping breakfast. You can cook your favorite cereals on the water in the morning (buckwheat, wheat, oatmeal and others).
- During the week, 3-4 times should be consumed sea fish, daily introduced into the diet of lean meats (turkey, chicken, rabbit, veal).
- Fermented milk products should be included in the diet, dark chocolate with more than 72% cocoa content, dried fruits are allowed from sweets.
- During the day, you need to consume 400-600 g of unsweetened fruits and vegetables.
It is not difficult to remove and tighten the tummy at home. To do this, you should switch to proper nutrition, exercise and the result will not be long in coming. Proper exercise is the way to an elastic, slender and toned stomach.
Reading time: 28 min
Question is one of the most relevant among those who think about their physical form. This problem area worries both men and women, and this is not always associated with excess weight.
The article discusses the basic rules on how to remove the stomach and what methods are considered the most effective in the fight against the stomach. Also offered ready-made set of exercises for the abdomen, which will help to remove the fat layer and strengthen the abdominal muscles.
How to remove the stomach: basic rules
Despite the fact that the Internet is replete with a variety of tips on how to quickly lose belly fat, getting rid of any problem areas on the body essentially boils down to two basic requirements:
- Decreased total body fat percentage
- Strengthening the relevant muscles
In order to reduce the overall percentage of body fat, you need to eat in a calorie deficit (eat fewer calories than your body can use) to begin the process of breakdown of adipose tissue. You can create a calorie deficit with proper nutrition, increased exercise, high daily activity, or all of the above. Without reducing body fat, you will not get rid of the belly.
The second factor that will help you to remove the stomach is performing exercises to strengthen the muscular corset or in other words, the muscles of the cortex (muscles of the abdomen and back). Core exercises won't help you burn fat, but they will help tone your muscles, improve your posture, tighten your abs, and ultimately transform your stomach. But this only works in combination with an overall reduction in body fat percentage.
How to make the body burn belly fat?
You can't force your body to burn belly fat. It is a mistake to think that by pumping the press, you remove the stomach.. Not! With the help of abdominal exercises, you strengthen the abdominal muscles, and the fat layer decreases throughout the body with a calorie deficit: on the face, on the arms, on the stomach, on the legs. Regardless of what exercises you do (or do not do), the whole body loses weight (if there is a calorie deficit!), and training you only work out the muscles. It is impossible to force the body to get rid of fat in the abdomen, there is no local fat burning.
At the same time, you can intensively train the muscle corset, and arms and legs will lose weight faster. You will try to remove the stomach, and the volumes will go away from all parts of the body, except for the stomach itself. This is normal and natural! Usually the problem area loses weight last. How quickly you can remove the stomach depends largely on your body type, physiology and lifestyle.. Some men and women, even with a low percentage of body fat, have a small amount of fat in the lower abdomen.
What to do if you can not remove the stomach?
What to do if you have lost weight, your body has changed, but your stomach still does not go away? Or what to do if you are already in great shape, but you still have a small tummy? There are frequent cases when it is not possible to remove the stomach even with a low percentage of body fat. Hands, hips, buttocks are in perfect condition, but a small stomach does not want to leave. In this case, you can continue to lose weight and eventually achieve a flat stomach, but not the fact that this will improve the overall quality of the body. Along with fat, you will also lose muscle mass throughout the body, which will eventually lead to excessive thinness, and not a beautiful figure.
Always look at your overall body composition when adjusting your diet and training. Usually the problem area (and everyone has their own) very difficult to perfect. It takes time. Yes, regular exercise and proper nutrition will improve your body, but better is not always perfect. You should not get hung up on a small stomach and excessively torture yourself with diets if you are already in good shape. Keep exercising and eating with, continue to work on improving your figure. Gradually, step by step, you will bring yourself into great shape.
The program will consist of four circles:
- First round: cardio exercises
- Second round:
- Third round: cardio exercises
- Fourth round: core strengthening exercises
Perform the exercises for the specified number of repetitions. Rest 10-20 seconds between exercises as needed. If you are an advanced practitioner, you can repeat each round twice. If you are a beginner, then reduce the number of repetitions, the number of exercises or the number of circles. Before training, be sure to do, and after training - a hitch.
You can do this workout on a timer:
- Beginners: 30 seconds work / 15 seconds rest
- Average level: 40 seconds work / 20 seconds rest
- Advanced: 50 seconds work / 10 seconds rest
Round 1: Fat Burning Cardio Exercises
Stand up straight, arms bent at the elbows as if running. Start running in place, lifting your knees high. The hips should rise to about parallel with the floor or slightly higher. Do not lean back and do not lift your head up so as not to create a load on the spinal region. Land softly without putting pressure on your knees. The arms move in sync with the legs. If you want to make this exercise easier, don't raise your knees too high.
How much to do:
Lower into a sumo squat: legs wide apart, thighs parallel to the floor, toes turned out, back straight, pelvis pulled back. Lower your arms so that your palms touch the floor. Gently jump out of the squat, fully straightening and bringing your legs together. Hands remain free along the body. Without staying longer than a second in the top position, jump back into the sumo squat. If you want to make this exercise easier, don't go into a deep sumo squat (the thighs may not reach parallel to the floor).
How much to do: 25-30 times
Take a plank position on your hands - as if you were preparing to do push-ups. Begin to alternately pull your knees to your chest, quickly rearranging them one after another. Imagine that you are running in a horizontal position. Tighten your abdominal muscles. If you want to make this exercise easier, then slowly bring your knees to your chest without running. During horizontal running, the entire muscle core is perfectly involved, so be sure to include this exercise in your training plan if you want to reduce the stomach.
How much to do: 20-25 times (each side)
Get down into a semi-squat. The right leg is the supporting leg, take the left leg diagonally back, its foot does not touch the floor. The right hand is also laid back, the left hand touches the floor. With a slight hop to the side, shift your body weight onto your left foot, touching the floor with your right hand. In this exercise, in addition to the stomach, you also actively include the muscles of the buttocks and thighs, so you can not only remove the stomach, but tighten the whole body. If you want to make this exercise easier, then step from one foot to the other without jumping. You can also touch the floor with your back foot, this will facilitate the execution.
How much to do:
Round two: core strengthening exercises
Lie on your back, cross your palms behind your head. Bend your knees and lift them up so that your shins are parallel to the floor. Press the lower back to the floor, there should be no gap between the floor and the back. Tighten your stomach and lift your shoulders and shoulder blades off the floor. Hold the top position for a second and lower yourself to the floor. Do not strain your neck and do not pull it forward, elbows look to the side throughout the exercise. If you want to make this exercise easier, then lower your legs to the floor.
How much to do: 20-25 times
The elbow plank is one of the most effective static core exercises that will help you flatten your stomach and strengthen your spine. Pay attention to the correct position during the plank: the body forms a straight line, the pelvis does not rise up and does not fall to the floor, the gaze is directed forward, the elbows are under the shoulders, the stomach is tense, there is no deflection in the lower back. You can put straight forearms in front of you or put your palms together.
How much to do: 30-60 seconds (if there is no stopwatch, you can count up to 30-60)
Lie down on the floor again and put your hands behind your head. Lift your shoulders off the floor, cross your legs at the knees and lift them off the floor. Twist diagonally so that the right elbow touches the left knee, while the right leg is fully extended. Then bring your right knee up to your left elbow, twisting in the opposite direction. Feel how the oblique muscles of the press work. The higher the legs are raised above the floor, the easier it is to perform the exercise.
How much to do:
Lie on your stomach with your arms extended forward over your head. Raise your right arm and left leg at the same time as high as possible, lifting your chest and thigh off the floor. Feel the tension in your abs and lumbar muscles. Return to the starting position and lift your left arm and right leg up in the same way. This exercise will not only help you to reduce the stomach, but also improve your posture and get rid of lower back pain.
How much to do: 10-15 times (each side)
Get into a side plank position. To do this, lie on your side with support on your forearm, your legs are on top of each other, your stomach is pulled up, your hand is on your side. Raise the pelvis up, leaning on the forearm and foot of the lower leg. Stretch your hips up, keep a stable position. This is a side plank pose that helps to flatten the stomach and tighten the waist area. If you are a beginner, stay in a static side plank position for 30-45 seconds. More experienced practitioners should perform the side plank in dynamics with the pelvis up and down. When lowering the body down, only lightly touch the floor, do not relax the muscles. Don't forget to do the exercise on both sides.
How much to do: 10-15 times (each side)
6. Russian twist
Sit on the mat, bend your knees. Tilt your back slightly back so that there is an angle of about 45 degrees between your back and the mat. Place your hands together next to your chest with your palms. Lift your feet off the floor. A right angle is formed between the body and the hips. In this position, begin to turn the body to the sides, engaging the abdominal muscles and trying to touch the floor with your elbows. To make this abdominal exercise easier, lower your feet to the floor.
How much to do: 15-20 times (each side)
Get into a plank position on your elbows as described above. Start turning your body to the side so that your hips touch the floor. Do not roll over on your side, the core muscles should remain tense. Perform the exercise alternately on both sides. This exercise will help you to remove the stomach, work out the oblique muscles and the side area.
How much to do: 10-15 times (each side)
Round Three: Fat Burning Cardio Exercises
Lower yourself into a semi-squat, your back is tilted, your knees do not go ahead of your toes. The arms are bent at the elbows and brought together. Begin to spread your legs wide in a jump, gently lowering yourself onto your toes. Keep your elbows out to the sides at the same time as your legs to actively engage your upper body and burn more calories. If you want to simplify the exercise, then put your hands on your belt.
How much to do: 30-35 times
Burpees are one of the best exercises to flatten your stomach and get rid of problem areas. To do this, take a plank position on your hands. In a jump, pull your knees to your chest and straighten up, jumping up sharply with your arms up. Without stopping in the top position, lean towards the floor and place your palms on the floor. Then jump into plank, fully straightening your body. If you want to make this abdominal exercise easier, don't jump out in place when you straighten up.
How much to do: 10-15 times
This is a simple but effective exercise for losing weight in the abdomen, thighs and buttocks. Stand up straight, bend your arms at the elbow as for running. Start to spread your legs in a jump so that the front leg is bent at the knee, and the back leg is straightened and laid back. The heel of the back foot does not touch the floor. If you want to make the exercise easier, then put your hands on your belt and do not spread your legs too far apart - jump gently on your toes without bending your front leg at the knee.
How much to do: 20-25 times (each side)
Take a plank position on your hands: the back is straight, the stomach is tense, the pelvis does not sag, the palms are under the shoulders, there should be no deflection in the lower back. Start jumping, spreading your legs wide apart. The back remains straight, do not pull the pelvis too high up. Land softly with your knees slightly springy. If you want to simplify this exercise, then alternately take your legs to the side. Be sure to include this static-dynamic exercise in your workout if you want to tone your stomach.
How much to do: 25-30 times
You can repeat this circuit with cardio exercises twice if your endurance permits.
Fourth Circle: Core Strengthening Exercises
Lie on your back with your back firmly pressed to the floor. The shoulders are off the ground, the neck is free, the gaze is directed forward. Arms extended along the body, straight legs raised above the ground. Alternately raise the arms and legs of the same name up and down with a small amplitude. Move in sync, do not take your lower back off the floor. For a simplified exercise, place your hands under your buttocks and move only your legs.
How much to do: 20-25 times (each side)
Get into a plank position on your elbows as described above. Pull the knee to the elbow of the same name, trying not to lower the pelvis to the floor and not lifting the buttocks high up. Feel how the abs and obliques work well in this exercise. Perform the exercise alternately on both legs.
How much to do: 10-15 times (each side)
Lie on your back again, put your hands behind your head and lift your shoulders off the floor. Raise your straight legs above the floor (about 40-50 cm). Leaving your upper body in a stable position, lift your straight legs up to a right angle with the floor. The loin remains pressed to the floor. Feel the tension in the muscles of your lower abdomen. You can bend your knees slightly or put your hands under your buttocks if it is difficult for you to do the exercise at first.
How much to do: 15-20 times
4. Superman
Lie on your stomach with your arms extended forward. Tighten the stomach, pull the navel to the spine. Start lifting your arms and legs at the same time, lifting your chest and hips off the floor. Arms and legs are straightened and stretched as high as possible. The support of the body is transferred to the stomach. Feel a pleasant tension in your lower back. Superman is one of the best exercises for correcting posture and a strong muscle corset.
How much to do: 15-20 times
6. Side bends lying down
Lie on your back, lower back pressed to the floor. Bend your knees and lift your shoulders off the floor. Start twisting in the body, trying to reach the foot of the same name with your fingertips - as if you are tilting to the side. Perform this simple abdominal exercise alternately to the right and to the left.
How much to do: 15-20 times (each side)
7. Side Plank Curl
Get into a side plank position on your forearm as described above. Raise your free left hand above your head. Perform the crunch by bringing your left arm to your left knee. This exercise combines static and dynamic load, which is very useful for those who want to reduce the stomach. Beginners can lift their leg up and put their hand on their waist or stretch vertically up - this will make it easier to balance. Don't forget to do the exercise on both sides.
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Before thinking about exercises that will help to correct the figure, it is worth, first of all, to change your attitude to food.
Without proper nutrition, all cardio loads, as well as special strength exercises aimed at reducing excess body fat, will be ineffective.
You can easily tighten your stomach at home quickly, exercises and strength training must be performed daily in order to maintain the achieved result.
It is important to change your diet
To remove extra pounds in the abdomen, first of all, you should adjust your dietLet's figure out what will contribute to the growth of adipose tissue, and what, on the contrary, will help in the fight for the perfect figure.
Should be abandoned:
- Sahara. As you know, sugar contributes to the formation of adipose tissue, as well as skin aging, which makes it the number one enemy for female beauty. An excellent sugar substitute is stevia powder. It is not only a safe analogue of sugar, but also reduces its level in the blood and normalizes metabolism.
- Salt. Salt retains water and can also cause bloating. Swap regular potassium salt for iodized salt and try to use it in small amounts.
Must be included in the menu:
- Sufficient clean water. Every day you need to drink about two liters. Insufficient amount of it in the body is the cause of congestion, constipation, headaches.
- Fiber. It contributes to normal intestinal motility. It is not necessary to buy it ready-made, just eat a lot of fruits and vegetables .
By adhering to these simple rules, you can tighten your stomach at home quickly, the exercises will only strengthen the muscles, while maintaining the achieved result.
The most effective way to lose weight:
We tighten the stomach at home with physical exercises
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When the diet is adjusted, you can go directly to work on the muscles. To do this, it is not at all necessary to exhaust yourself with physical exercises for professional athletes. Moreover, the built-up muscles that are under a layer of fat will further increase it in volume.
Easy to tighten the stomach at home quickly, exercises should be done regularly , as well as run daily in the morning for about twenty minutes .
So, Approximate set of physical activities:
- "Bike" . Lying on your back, hold your hands behind your head, be sure to raise the latter. Legs are bent. With effort we stretch one leg, trying to stretch the sock as straight as possible, lie down in the starting position, immediately stretch the other, as if we were pedaling. During the exercise, we keep our head and shoulders above the floor, slowly stretch our legs, after a minute we must rest. We repeat the exercise two times.
- Lateral twist. We lie down on our back, bend our legs slightly and spread apart, while holding our hands above the floor behind our heads. We begin to alternately twist the body, stretch with one shoulder to the opposite knee, the elbow should remain at shoulder level. The other elbow and pelvis are firmly pressed to the floor. We go down and stretch to the opposite knee with the other shoulder. Without stopping, we do 10 twists. We are resting. We repeat the exercise again.
Side crunches - Twisting and lunging. Starting position on the back, we pull the feet to the pelvis, we hold our hands behind the head. We strain the press and slowly tear off the shoulders from the floor, bring one knee to the chest, then straighten this leg raised. Relax. We do ten such cycles on one leg, then on the other. It makes sense to repeat the approaches after a short rest.
- Circular rotations. We lie down on our back, we put our hands behind our heads, our legs are on the floor in a bent position. We strain the muscles of the press, raising the shoulders, but do not try not to tear the pelvis off the floor. We make rotational movements with the body, as far as the body allows. Five circles are recommended in one direction, then the same number in the other. After a short rest, repeat the exercise.
- deflections. This exercise will help tighten your stomach at home quickly and effortlessly. Kneeling, elbows and socks rest on the floor. Straining the muscles of the back and the press, raise the knees above the floor by a few centimeters. Keep your back as straight as possible. We hang in this position for a few seconds, then relax. We repeat, slowly, 10 times.
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A set of effective exercises for a beautiful belly
An attractive, toned belly will not leave anyone unattended: the guys will admire, and the girlfriends will quietly envy. To achieve a certain result, of course, it will take a lot of effort, but the result is worth it.
As you know, it is the regularity and correctness of the exercises that is the key to success. At the same time, it is very important to choose from the many existing exercises those that, however, will bring such a desired result and help tighten your stomach at home quickly.
And to find out right now, attached), follow the link provided.
The exercises are not difficult, but require your attention and perseverance.
Downloading the press
Naturally, the first and necessary element of training is the press:
- In order for the effect to be better, it is necessary lie down on the floor, put your feet on a chair or same on the bed, it is better to keep your hands behind your head .
- Then it is necessary lower your legs, bend at the knees and, in turn, stretch your right hand to your left leg, and your left foot to your right .
You need to do these exercises multiple approaches, wherein increase the number of times every day.
- After a few minutes of respite, it is necessary lie on your back, straighten your legs , a put your hands up .
- Necessary simultaneously raise your arms and legs, linger in this position for a few seconds (approximately 7-10).
Very useful bike
Exercise "Bicycle" - very effective to make a flat stomach The next exercise to quickly tighten your stomach at home is the Bicycle exercise.
The starting position is the same, bend your legs at the knees and raise (the so-called table top).
Spin your legs like on a bicycle for up to a minute , then rest for a few seconds.
Start with three trips.
Find out right now:
The plank is a simple but effective exercise.
A good exercise for the whole body is the plank. But it may be different.
To get started you need stay in a regular plank for a minute , then raise your right leg and stand for up to a minute , a then left . You can also take turns on each hand.
In order for the whole abdomen to be pumped up, one must not forget about the lateral muscles. For them, the side bar is effective. Need lie on your side , then get up, resting your body on your elbow . Necessary, to keep the body straight, did not arch forward or backward (hold out for up to a minute), then change sides .
This exercise is quite difficult for beginners, but it's worth it.
New Ways
The most useful exercise for the abdominal muscles
The final exercise for a tummy tuck at home will quickly show results, but for many it is the most difficult. Need lie on your back, straighten your legs completely and slowly raise them in this position as high as possible , then also slowly lower, but do not put on the ground, linger for a few seconds so that all the muscles of the body are well tensed, and then repeat again. You need to do 80% of your strength on multiple approaches.
To relax the body after of this complex, you need to sit on your knees, then press your body to the floor, a stretch your arms out in front of you. Stay like this for a few minutes. You need to do the exercise every day, and after 2 weeks the result will be obvious.
Be diligent and persistent. Only the strong come victories and good luck!