How to flatten your belly

Many people want to make their tummy flat, but only one training this is almost impossible to achieve. There are some secrets to help you achieve your goal. After all, the accumulation of fat begins precisely in this area, but they prefer to burn fat deposits on the abdomen last. Therefore, you need to make a lot of effort to see the beautiful outlines of a toned press.

Diet for a flat stomach

You don't have to stick to an overly strict diet to see results. It is enough to exclude the well-known "harmful products" from the diet. Unfortunately, this is not always easy to do, but if your dream is a flat tummy, you still have to make some sacrifices. In addition, fast carbohydrates cannot saturate the body for a long time, like proteins. Make up your diet so that most complex carbohydrates you ate in the morning. You need a lot of energy at the beginning of the day, and they will provide you with it, you can take fruits and vegetables for a snack. But at lunchtime and in the evening, treat yourself to boiled poultry or fish with vegetables. Try to serve the dish beautifully, then the feeling of limited nutrition may not be noticed.

Exercises for a flat stomach

To workout brought results, you need to do the exercises correctly. Here are general guidelines for classes:

• while doing the exercises, monitor the position of your back, it should not bend, because only in this position will you force the press to work;
• try to load the abdominal muscles as much as possible, while isolating all the others, i.e. loosen your back and legs if possible;
• do as many repetitions of each exercise as possible, because your goal is to lose weight, not gain mass;
• do the exercises smoothly, feeling how each cell is working, doing jerky lifts you can get injured, and not the expected result, and the load on the area being worked out is significantly reduced.

During occupations you should feel a slight burning sensation in the abdominal area, this indicates that you are on the right track.

Remember to stretch the worked muscles immediately after each exercise. This will give them a beautiful elongated shape.

If you have not been in fitness for a long time, try doing exercises in one approach 25 times, gradually increase the number of repetitions and approaches. Performing each exercise for the last time, try to hold at the top point for a while.

Now, here are some exercises to help you tighten your abs:

• lying on your side, lean on the elbow of one hand, raise the other over your head, raising your straight legs, stretch them to your hand, which, lowering it, pull it to your feet;
• standing in the side bar, raise your free hand above your head, twisting it up as deep as possible under you;
• lying on your back, press it to the floor so that the deflection is not visible, then the abdominal muscles will receive more stress and the back will not be injured, raise your legs 30 degrees and draw numbers with them;
• lying on your back, raise your straight legs at an angle of 45 degrees, lower them to the right and left, without lifting your lower back from the floor;
• sitting on the floor, legs slightly bent, take the body back as far as possible, and turn the body to the right and left.

How to quickly lose weight in the stomach

Oddly enough, the most common cause of belly fat accumulation is stress. Indeed, at the moment of manifestation of nervousness, the production of cortisol increases, which subsequently prevents the removal of fat from the body. Therefore, all your efforts can be nullified if, in the process of losing weight, you will be nervous. If you can't calm down, take herbs that have a calming effect on your own.

Our grandmothers also noticed that some fees help to fight extra centimeters in the waist without harm to health. Here are some recipes for these decoctions:

• Combine 1 spoonful of hops, 2 tablespoons of a three-leaf watch, 2 tablespoons of mint, 1 spoonful of valerian and pour 2 cups of boiling water over. Wrap the composition with a warm towel and leave for 30-40 minutes. Drink 0.5 cups in the morning after waking up and in the evening before bed.
• Combine 1 scoop of valerian with 1 scoop of chamomile and 2 scoops of cumin. Steam one spoon of the mixture and take it as described above.
• Combine valerian and hawthorn tincture in equal proportions. Then dilute 30 drops of the resulting composition in clean water and take every evening.

Oddly enough, but the biggest role in achieving this goal is played by proper nutrition... It is important to eat as often as possible, but in small portions. During the day, you must eat at least six times, and the last meal should be no later than 3.5 hours before bedtime.

Now about products:

• give preference to raw vegetables: bell peppers, cucumbers, salad, herbs;
• include legumes on the menu;
• gnaw seeds, just not fried;
• replace fatty meats with fish and poultry, eat them only boiled;
• exclude sweet and flour dishes, instant foods, carbonated drinks, alcohol from the diet;
• cook porridge in water;
• more than four eggs cannot be consumed during the week;
• do not forget about citrus fruits, they must be present in the diet;
• water should accompany you throughout the entire process, drink it at least two liters per day;
• and, of course, fermented milk products should replenish your menu.

Just losing weight in the abdomen is not enough, you need to make a beautiful relief. Sports training will help you with this. We gave the list of exercises earlier. The main thing is to train regularly, and at least five times a week. Laziness is a bad helper in losing weight. Choose the sport that you like best, arrange for jogging in the fresh air several times a week. It is not necessary to run fast and for a long time, start with small distances and low speed, the body should get used to the loads.

After class, take a contrast shower, you can do a massage, or at least a rubdown.

And most importantly, remember, a beautiful figure is not only femininity and grace, but also health. Extra pounds and centimeters greatly add age. This is a powerful enough argument to take care of your body.