To get rid of fatty deposits on the stomach, to find harmony - such goals are set by many women and men. Obviously, this cannot be achieved without physical exertion. However, not all people have the time and desire to visit the gym. How to make a stomach flat at home? The answer to this question is contained in the article.
Where to begin
How to make a stomach flat at home? It’s best to start working on yourself with self-massage. It can be done while lying or standing. The duration of the procedure should be at least five minutes. The use of a cream whose action is aimed at combating cellulite is welcomed, such a tool has a warming effect.
How to make a stomach flat at home? Perfectly proven pinching massage. With its help, you can not only reduce volumes, but also improve blood circulation. How to make it?
- You need to lie on your back, relax as much as possible and apply oil to your skin.
- The palm must be made several movements around the navel clockwise. Such a start will help warm the skin.
- Next, continue to move clockwise. Movements gradually become pinching, rather than stroking, the intensity of the impact increases slowly and carefully.
- Reddened skin is a sign that it is time to end the massage. The final stage is rubbing the problem area with a towel.
Warm up
How to make a stomach flat at home? Obviously, this cannot be achieved without exercise. Training must begin with a warm-up. This will stretch and warm up the muscles, reduce the likelihood of injury.
Warm up should be given at least five minutes. Tilts, turns of the body, swinging arms and legs - all this can be part of it.
Exercise No. 1. Simple Twisting
This exercise is extremely useful for those who dream of a flat stomach. To do this, you need to lie on your back, pull your legs up, remove your hands behind your head. Next, slightly press the tension, tighten the ribs towards the hips. Then it is necessary to slowly tear off the shoulders from the floor, tighten the abdominal muscles and briefly linger in this position. After that, you should return to the starting position.
What mistakes are made during this exercise? You can not lower the chin, pull your elbows forward, strain your buttocks. Inhale is done below, exhale during twisting. It is necessary to do two approaches 10 times. During a short break between them, you need to relax, stretch, restore breathing.
Exercise number 2. Lifting legs
How to make the stomach flat with exercise? Raising your legs will help you achieve this goal. It is necessary to lie on your back and spread your arms to the sides. Next, raise your legs so that the knees are at the level of the pelvis, and the ankles are parallel to the floor.
Then you need to strain the press, slowly tear off the buttocks from the floor, while maintaining the angle of inclination of the legs. In this position, you need to linger briefly, and then slowly return to the starting position. During the exercise, the back should remain pressed to the floor. Inhale is done below, exhale - when rising.
The exercise must be repeated 10 times. This is followed by a short pause, during which you need to lower your legs, stretch and relax. Then you need to make another 10 lifts.
Exercise number 3. Twisting and lifting legs
Performing this exercise allows you to pay attention to the upper and lower abdominal muscles. In fact, it combines the first two. You should lie on your back, raise your legs, put your hands behind your head. The knees are at the level of the pelvis, the ankles are parallel to the floor.
Next, you need to strain the press, tear off the shoulders and buttocks from the floor. Chest and knees should follow towards each other. The exercise is repeated 10 times, then you need to lower your legs, relax and stretch. Next, 10 more lifts should be performed. It is important that the breath remains uniform.
Exercise No. 4. Side Twisting
How to make a beautiful flat stomach at home? Lateral twisting will allow you to work out the oblique muscles of the abdomen. To perform the exercise you need to lie on your back, put your hands behind your head. The hips are divorced, the feet are on the floor shoulder width apart.
Next, you should alternately perform twisting, changing sides. The shoulder extends to the opposite knee, while the elbow should be at shoulder level. To maintain balance, the second elbow should remain on the floor. During the exercise, it is important not to tear the pelvis off the floor. After 10 repetitions, you can make a short pause, followed by another 10 twists.
Exercise No. 5. Twisting with a lunge
How to quickly make your stomach flat? Coping with this task will also help twisting with a lunge. It is necessary to lie on your back, put your hands behind your head, and part your elbows. Feet should be pulled to the pelvis.
Then the shoulders slowly come off the floor, the abdominal muscles tighten. One knee needs to be pulled to the chest, then the leg is fully extended. For one leg, 10 repetitions should be done, after which it is necessary to perform a similar exercise for the other. During a pause, you need to relax, pull the press. Next, 10 more twists with a lunge on each leg should be performed.
How to make your stomach flat at home: 5 more effective exercises
What else should be included in the training program? The best exercises for a flat stomach at home are discussed below.
- “Bicycle” will help remove excess from the sides. To perform this exercise, you need to lie on your back, raise your legs, bring your heels closer to the pelvis. Hands are behind the head, elbows are apart. The shoulders slowly come off the floor, the abdominal muscles tighten. One leg gently straightens at an angle of 45 degrees to the floor. The opposite shoulder extends to the knee of the bent leg. Further, without a pause, a similar action is performed on the other hand. It is necessary to achieve a simulation of cycling, all movements should be slow.
- Wiggle socks provides a significant load on the press. You need to lie on your back, raise your legs, stretch your ankles parallel to the floor and bring your knees together at the level of the pelvis. Hands remain behind the head. The abdominal muscles are tensed, the shoulders are torn off the floor. With the toe of one leg you need to touch the floor, then it returns to its original position. A similar action is performed by the other leg. Shoulders should not be lowered down, it is also forbidden to tear your back off the floor.
- How to make a stomach flat in a week? Circular rotations allow you to perfectly work out the entire press. You need to lie on your back, put your hands behind your head, put your feet on the floor. The press is slightly tensed, the ribs are pulled towards the hips. Next, you should complete a full circle of rotation of the housing in one direction 5 times. Then you need to 5 times to make a full circle in the other direction. The pelvis should not be torn off the floor.
- A bend with bent knees pumps the muscles of the back and abs at the same time. To perform the exercise should kneel, lower your elbows to the floor. A soft towel can be placed under them for convenience. Feet must be put on toes. Next, you should tighten the muscles, slowly tear the knees off the floor, and briefly linger in this position.
- How to make a stomach flat in a week? The best gymnastics for a strong abs is lifting a leg from a supporting position. It is necessary to lie on your stomach, put your elbows on the floor and lean on them. Feet should be put on toes. The body slowly rises, stretches into a string. A folded towel placed under your elbows will provide comfort. Then you need to raise one straight leg, fix it briefly at the height of the thigh, return to its original position. A similar action is performed with the second leg. The body should remain straight, you can not bend in the back.
You must complete 10 repetitions of each exercise. After a short pause, another approach is recommended.
Hitch
Training should be completed correctly. After doing the exercises, you need to pay attention to stretching the muscles of the back, abdomen, legs. Bending and sipping should be devoted at least 5 minutes.
About proper nutrition
Obviously, exercises alone will not help you get closer to your goal. How to make the stomach flat? Proper nutrition will help to cope with this task. The diet should include a lot of vegetables in red and green. Products that contain starch should be discarded. You should also refrain from smoked, fried, fatty foods. Fiber, which is found in vegetables, will help get rid of fat deposits.
Dietary bird and fish meat, brown rice - all this should be included in the diet. Caution should be taken when adding fruit to the menu. They contain too much glucose, which can interfere with the loss of fat in the abdomen.
The output of toxins and toxins directly depends on how much water a person drinks. Anyone who dreams of a flat stomach should drink two to three liters daily. Otherwise, one should not hope for timely cleansing of the body. The lack of water leads to the fact that fats are deposited in the abdominal cavity, other parts of the body. With weak work of the excretory system, you can pay attention to diuretic herbal extracts.
Spa treatments
A flat stomach in a week is a goal, the achievement of which involves a whole range of measures. A person seeking to get rid of fat accumulations can do gymnastics, monitor nutrition. However, he should not forget about the condition of the skin, which is also important. Home spa treatments can help tighten skin on your stomach.
How to get rid of fat at the waist? The necessary effect is provided by wraps with algae. Such procedures make the skin supple, remove excess fluid from the tissues. Before wrapping, peeling should be done, for example, using sea salt. This will help to achieve better results.
Massage with essential oils of grapefruit, lemon is another sure step to a flat stomach. This tool is suitable only for those who are not afraid of allergic reactions.
Useful Tips
Ways to help make your stomach flat are discussed above. What else is important to consider.
- Proper breathing. It is almost as important as physical activity and dietary restrictions. Many people do not pay attention to how they breathe and make a big mistake. You need to breathe not only with your chest, but also with your stomach. This strengthens the muscles of the press, provides a kind of massage of the abdominal organs.
- Correct posture. People who manage to keep their backs steady look more slender. If a person slouches, his stomach "falls out" forward. Royal posture as a whole makes a person more attractive and graceful.
- Rejection of bad habits. It's no secret that drinking alcohol provokes appetite, which is not easy to control. This significantly interferes with the fight against extra pounds. Therefore, alcohol must be abandoned at least for the time it takes to get fit.
- How to make a flat stomach? Basic rules include the ability to relax. Nervous tension leads to the accumulation of fat in the abdominal cavity, as a person quickly jumps the level of the hormone cortisol, known as the "stress hormone". Physical and moral rest from work, good sleep, avoiding stressful situations - all this is necessary for someone who wants to lose weight.
Health care
Fat in the waist area is not always associated with malnutrition and a sedentary lifestyle. The reason may also be in health problems that a person does not know about. If diet and training do not provide the desired result, you must visit a gastroenterologist. Ideally, you should do this before you start the fight against extra pounds.