A flat stomach is one of the most burning topics in the world of sports and fitness. The problem of how to remove the stomach is usually worried by all those involved and even those who are not inclined to gain weight. But in fact, a taut belly is not only the key to a beautiful figure. In this article we will explain why it is really important to take care of the condition of the abdominal muscles and how to do it.
Center of our body
The word “stomach” was not in vain in ancient times an analogue of the word “life”. After all, it is there that vital organs and plexuses of nerves are concentrated. The condition of our abdomen in many respects affects our attitude: the tighter the belly, the better we feel - and this is not a matter of generally accepted standards of beauty, but of a sense of tone in the body.
In English, abdominal muscles are commonly called core muscles, which can be translated as “core muscles”, “key muscles”, “core muscles” - agree, the meaning is similar to a pair of “stomach-life”. In Russian, the phrase “core muscles” migrated, meaning not only the press, but also all the muscles in the pelvic region.
A tucked-up stomach is a hallmark of a healthy body. He does not have to be completely flat - a natural layer of fat is allowed, especially on the female body. Strong abdominal muscles take on part of the load to maintain the body and thereby facilitate the fate of the back muscles. Often, problems with the lower back arise precisely because the press is weakened and the back muscles have to do double work.
Also, the absence of a bulging abdomen means that the human digestive system works like a clock. Feedback is also observed - it is worth pumping up the stomach, as many digestive problems go away.
How to remove a stomach in a week?
We always want the process of losing weight to happen faster than going on weight gain. But if you want to remove the stomach and sides at home without harm to the body, tune in to the fact that weight loss will occur approximately the same time with the period of accumulation of extra pounds. Initially, set yourself the goal of losing weight once and for all, without returning to your previous lifestyle and former unsportsmanlike form.
On the other hand, even in a week you can achieve already visible (and most importantly - tangible from the inside) results. To do this, several prerequisites must be met.
- Do not eat at night. In the dark, digestive system activity is minimal, and all the food that we eat before bedtime is not properly digested immediately, but lies dead weight until morning. As a result, we wake up with a rounded tummy. Having abandoned this habit, you can both remove the stomach in a short time, and establish a dream - because for the body there is always stress to fall asleep with a full stomach.
- Continuously move, especially if you have sedentary work. If you have the opportunity to go earlier to one stop - use it. Ignore the elevator, once again take out the trash, do the cleaning in the house, in the end, your body will now benefit from it.
- Perform a simple breathing exercise - pulling up the abdominal wall as you exhale. It must be done on an empty stomach, at least three to four hours after eating.
- Normalize bowel function. Sorry for excessive frankness, but sometimes a round belly is not so much excess fat as “waste” that stagnates in our body. But this does not mean that a laxative can instantly solve the problem of how to remove the stomach. On the contrary, after the action of the laxative is over, the body will further slow down the intestines. It is necessary to approach the solution of this problem in a natural way, adding more fiber to the menu and excluding flour and sweet from it. Also do not forget about enough water.
- Do exercises - both aimed directly at the abdominal muscles (raising legs, swinging the press), and complex, the correct technique of which requires a strong center (bar, push-ups, squats). Many good exercises do not require going to the gym and allow you to remove your stomach and sides at home.
- A good addition to all other actions will be a massage of the abdomen. It can be like a flicking of the abdomen with fists immediately after waking up - this will help “wake up” the intestines, and massage under the shower with a brush or washcloth - in order to activate blood circulation and tighten the skin.
If you can remove the stomach at home in a short time, then your next task is to consolidate the result. Indeed, often, having achieved the desired weight and shape, we instantly fly off the diet and stop working, because of which the lost kilograms return again. Regularity and stability are important in maintaining good shape - a healthy lifestyle should become a habit, and sports should become your constant companion. An important role is played by the emotional state - often overweight is a stressful reaction of your body, an attempt to protect yourself from the outside world. To remove the belly at home for women, more dependent on feelings and sensations than men, you need to take care not only to implement direct recommendations to achieve a thin waist, but also to figure out what they will be distracted from the diet. The more interesting your leisure time is, the less you will think about extra pounds and counting calories, and your body will produce enough hormones of joy endorphins to replace them with chocolate or fried potatoes.
The principle of tightened abdomen
Everyone was faced with a comic situation when, before the first exit to the beach, we pull our stomach in front of the mirror and promise ourselves that this is the only way we will walk, naturally forgetting about it as soon as we move away from the mirror. In fact, it would be worth all the time to remember this promise and constantly monitor, and in what position my stomach is now.
Please note that a tightened abdomen does not mean constant tension of the abdominal muscles. Try to slightly pull the navel to the spine and feel how your body is instantly structured. What matters is not strength, but accuracy. You can deal with this inconspicuous tightening of the abdomen while your consciousness is still idle - while you are traveling in a transport, you go up the escalator and stand in line. Gradually, a slight tone of the abdominal muscles will become a permanent habit. Of course, only due to the constant pulling of the navel inward, you will not be able to remove your stomach and sides, in a war overweight all means are good, and you should not refuse any of them.
Track your posture as well - the straighter your back, the tighter your abs will look. And for women, this is another great way to “increase" the size of the breast. The easiest way to start tracking your posture is to stand against the wall for several minutes, leaning against your heels, lower back, shoulder blades and back of the head. Then try to move away from the wall and walk around the room for a few minutes in this way. With the top of your head stretch up and pull your stomach under the ribs. To enhance the effect, you can put a book on your head. And outside the house, in any free minute, remember about your posture and about the muscles of the press, instantly rebuilding your body in a more perfect shape.
Movement is the key to a good figure
The fallacy is the idea that a flat stomach can be achieved by swinging the press. In order to reduce the overall level of fat in the body, you will have to start moving more - walking, climbing stairs, dancing, running. Just swinging the press, of course, will make your muscles stronger, but it will not create a reason to accelerate metabolism. Moreover, no matter what you do, the press will always be involved as the central muscles in the body. Any motor activity will help both remove fat from the abdomen and drive it away from the rest of the body.
Swimming can be a good option - this is a very soft and gentle load, but nevertheless involves most of the muscles in the body. In order to stay on the water, you will inevitably have to connect a press, which will allow you to both lose weight and remove your stomach, and constantly keep your abdominal muscles in good shape.
Another sport where a strong press is indispensable is mountaineering. Try to pull yourself up, using only the strength of the hands - after several attempts, you will still realize that it is much more convenient to do this due to the strength of the core muscles.
For the appearance of a feeling of one’s own center, any balance exercises are suitable: stands on one leg, exercise “swallow”, “tree”. In any case, you will have to either turn on the muscles of the core, or fall.
Proper nutrition
To put your figure in order, you need to take care of a balanced menu and eliminate digestive problems, if any. The diet is more dependent on the body's reaction to certain foods, but in any case, you will have to exclude sweet, flour, fatty, fried, smoked, and semi-finished products. Forget about mayonnaise, ketchup and other sauces of unknown origin. Add more vegetables and fruits to the daily menu, replace the white loaf with whole-grain flour bread, sugar with honey and dried fruits, sausage with a good piece of fillet. Good products can cost more, but it's worth it - you care about your health. Think not only about how to lose weight in a week and clean your stomach, but about building a rational diet for life.
Eat small meals. Small portions of food are not only the guarantee of its good digestion, but also a banal guarantee that the stomach will look flat. And try not to bother with the dump and the feeling of redundancy at all - the size of your abdomen will adapt to the size of your appetites. Before you, however, is the inverse problem - to reduce the distended stomach, which will help exercises to tighten the abdomen.
If you follow a diet, do exercises, and the weight still doesn’t want to go away - consult your doctor, there may be some kind of malfunction in the hormonal background.
Creating a Waist: Exercise
To remove the stomach, you need not only to diet, you will have to sweat a little and exercise. However, you need to be able to swing the press correctly. In particular, it is worth taking care of the absence of excess tension in the lower back, neck and shoulder girdle - these departments are already suffering for almost all of them.
Usually we swing the press while lying on our stomach and uncontrollably lifting the upper part of the body or legs. These exercises really help both to remove the stomach at home, and to develop the strength of the legs, but the lower back should be pressed to the floor. Pay attention also to how the area of the shoulders and neck behaves - there should be no sensation of contraction. On the contrary, take your head out of your shoulders and pull your shoulders apart. The shoulder blades always pull down the back.
Observing the described conditions when performing the exercises, you will notice that the body now does not rise all over, but only to a level just below the shoulder blades. Without lifting your lower back from the floor, you will also not be able to raise your legs from floor to vertical - you will have to slightly modify the exercise: try not to lower your legs to the end, but keep them at a small distance from the floor - you will immediately feel how much more efficient the press is being worked out.
In order to better fix the lower back on the floor, you can bend your knees. From this starting position, you can do the following exercises:
- body raises;
- breeding and flattening of the legs - this exercise allows you to both remove the stomach and work on the inside of the thighs.
Do not forget about the bar - do not let it seem to you that this exercise is designed to affect only the hands. The correct technique for performing the strap, without sagging in the lower back, allows you to turn on the whole body at once, and especially the press. Keep your stomach taut and your tailbone toward your heels. Do not wring your neck - the head is a continuation of the spine and stretches the top of the head forward. If it’s hard, for starters you can stand on your forearms, with your palms forward. To complicate the task, try to tear one leg off the floor and stretch it back.
How to lose weight and remove your stomach using the strap as quickly as possible? The solution is to do it every day, gradually increasing the standing time. If it’s hard for you to hold on and your back begins to ache, do the bar in a few sets.
Miracle exercise “Vacuum in the stomach”
You can work out the deep layers of the abdominal muscles with an exercise called Vacuum. It came from the eastern healing techniques and in yoga practice is called “Uddiyana Bandha”. Its implementation consists in pulling the abdominal wall to the back, and the diaphragm - under the ribs for holding the breath after a complete exhalation.
To begin with, you will have to learn how to activate the stomach during breathing - most people breathe using only the chest (the so-called intercostal breathing). Try to consciously inflate the stomach on each breath, and on each exhale, pull it inward as much as possible, squeezing all the air out of it to the last drop. This exercise should be performed on an empty stomach, best of all in the morning after waking up, otherwise unpleasant sensations may occur. At first, the practice may seem uncomfortable to you, but gradually you will get used to it and begin to perceive it as a massage of internal organs. The feeling of a tightened abdomen will become familiar and understandable, which will allow you to keep the abs muscles in a light tone during extra-training time.
Do not perform Uddiyana Bandha more than 10-15 times in a row, and for beginners who are just mastering the Vacuum, 1-2 times will be enough. To remove your stomach at home in a short time, you will need to perform this exercise daily.
There is a more advanced version of Uddiyana Bandha called Nauli. In it, the abdominal muscles are pulled not only inward to the back, but also to each other, forming a convex cushion on the abdomen. Then this roller is rolled from side to side, as shown in the photo below. It is advisable to start the development of Nauli after a good development of the Vacuum and under the supervision of an instructor.
Side work
Do not forget that the shape of the abdomen depends not only on the direct muscles of the press - those same treasured cubes, but also on oblique ones. It is necessary to engage in oblique muscles reasonably so as not to “lose” the waist - excessively pumped lateral muscles often negatively affect the silhouette as a whole. However, throwing side training is also impossible.
How to remove the stomach, and to form a beautiful waist will help various variations of the slopes to the sides. You can start with this exercise:
- starting position - legs wider than shoulders, arms extended to the sides;
- bend to the side of the right leg, while maintaining traction in the body and in the hands;
- gradually the left leg can smoothly move away even further, and the right leg can bend at the knee at a right angle - this way your body will bend even lower and become parallel to the floor, the whole body extends along the left side from the tips of the fingers to the heel;
- return to the starting position and repeat everything to the other side.
Side stretching can also be done while sitting. In this case, the legs can be either spread apart, or pulled up to yourself. Do not lower your lower back and maintain a feeling of a taut belly.
If your spine is healthy, then include twists with fixation in the waist exercises, they will help both remove the stomach at home and improve digestion by activating the internal organs. This exercise also favorably affects the reproductive system, facilitating critical days in women. The execution technique is as follows:
- starting position - lying on your back, left leg extended, the pelvis shifted slightly to the right;
- bend the right leg at the knee and place the foot near the left knee, with the right knee reach for the left knee;
- leave both shoulder blades and both shoulders pressed to the floor - traction should be felt in the right thigh and in the muscles of the press;
- repeat on the left foot, moving the pelvis a little to the left.
In order for the oblique muscles of the abdomen to be not only flexible, but also strong, it is good to practice the side slats - lying on your side, you lift the whole body, leaning on the side of the foot and palm. If you have weak wrists, you can rest on your entire forearm, placing it perpendicular to the body. If, on the contrary, you want to complicate the exercise, then tear off the upper leg and stretch it parallel to the floor or bend at the knee and place your foot on your hip.
Flat belly after childbirth
Any woman who has recently given birth dreams of getting back into shape as soon as possible. It is important to note that for some time after childbirth, while both the abdominal muscles and the entire body are weakened, no exercises should be done. , , . - , .
During weight loss, you should take care not only about how to quickly remove the stomach, but also about how to tighten the skin on it in a timely manner. After all, most often after losing a few pounds, stretch marks remain on the skin. In order for the skin to look as well-groomed and after losing weight, you need to take care of regular massage procedures and body wraps in advance. A light washcloth massage can be a daily part of taking a shower - treat it like brushing your teeth. Make a few rubbing circular movements clockwise, do not forget about the sides. Your hips will also be happy with massage - this is a good prevention of cellulite.