How to make a flat tummy: a set of exercises, reviews

Absolutely every girl dreamed or wants to have a slim figure, and in particular - a flat tummy. But not many, of course, manage to do this. Someone because of their laziness and carelessness, someone for lack of the opportunity to attend the gym, and someone arranges their physique. So how to force yourself and your body to be an example to follow, and a flat tummy is the object of public attention. All this will be discussed in the article.

With a proper distribution of physical activity, you can get rid of belly fat in 5-12 weeks. To increase the effectiveness of training, you need to combine them with proper nutrition.

In any sport there are limitations, so before you perform any physical activity, you should make an appointment with a doctor and consult.

Few people will be able to perform exercises for a flat tummy already in optimal physical condition. Therefore, do not rush into the quarry by making 25 approaches 50 times, this will not help you. You just overwork the muscles of the press and there will be no benefit from it, on the contrary, there is a chance to pull or tear them. If your body has already been trained, passed this kind of test, then you can start with intensive training from the very first day. But, do not forget about the obligatory warm-up before each workout. For warm-up exercises, they are very suitable: stretching, jumping, tilting and turning. Stretching is also performed after training, so that the muscle fibers are more torn, and they are strengthened faster.

Rules and technique

Should be considered:

• The back should never try to keep straight! It must be a little stoop, without deflection in the lower back.
• The number of exercises will be great, since the priority is not to gain muscle mass, but to burn fat.
• Remember this rule forever. Stretching after each approach must be done!
• When performing loads, only the abdominal muscles should work. If you feel your spinal muscles tighten or hurt, then you are doing the exercise incorrectly.
• Remember - the press, this is the same muscle as the biceps, triceps, etc. If you pump it every 5 minutes, the relief will not increase, and the fat will not decrease.

So, let's start our training program. Exercises for those who are more experienced, do three approaches, up to 15 repetitions in each. For those less prepared, 3-5 exercises with one approach.

We remove the stomach in 2 weeks

1. Strengthen the muscles of the upper and lower press. Sit down on the floor, with your palms pressed against it so that they lie all the time, looking inside down. Bend the legs in the knee joints. On inspiration, they lifted their knees to the body and folded, as if in a booklet. As you exhale, lower the body, and straighten the lower body.
2. We strengthen the top press. Lie on your back with your knees bent, hands behind your head. Do not bend your knees much toward you, calculate approximately an angle of 60 degrees. On exhalation, we raise the body to the legs, while the elbows should “look” in different directions, and the feet should be firmly on the floor. Exhale and return to the starting position.
3. Download the upper and lower press at the same time. Lying on the floor, lift your legs up, and then bend them at the knee joints - this will be your position at the maximum point. Hands cannot be helped; hands lie along the body with palms down. As you exhale, lower your legs, but without touching the feet of the floor.
4. We train oblique. Imagine that you are lying on your side and watching TV. So, take a similar position, just bend your arm at the elbow joint. Now, straining the muscles of the press, we raise the upper thigh, and behind it the lower thigh, to the maximum point up and lower.
5. We develop the upper abs and oblique muscles. The principle of the exercise is similar to the previous one. That is, now your starting position is the maximum point from the past. Starting from this stand, raise your non-supporting arm up and twist, turning it as far as possible. Together with the hand, the head stretches in one direction. Lie down on the other side and do the same.
6. Upper and lower press in a compartment with oblique. Lie on your back, put your hands under the back of your head, and raise your legs in bent knees up. On exhalation, we pull one leg back, and to the one that remains, we stretch with the opposite elbow.
7. Strengthen oblique and upper abdominal muscles. We lie down and hide our hands behind our heads. Raise the lower body under 90 degrees. On exhalation, we lift the body first to one side of the thigh, then to the other.
8. And again the oblique muscles of the press. Stretching out the hand closest to the floor, we lay down on our side. The palm of the hand is strictly looking down, and it is perpendicular to the body. When ready, lift your upper and lower body as if you were going to fold into a book.
9. We train all the muscles of the press. The starting position is similar to that in the previous exercise. Now, on exhalation, we raise the body and legs at the same time to the chest.
10. Strap. Focus on arms bent at the elbows. Keep your body straight, like a stretched string. Put your socks on the floor and stand until the body begins to tremble with tension. Do not forget to breathe during this type of physical activity.

Performing these exercises for a month, you will see that the result is on the face. Instead of overgrown with fat folds, you will see manifestations of a flat tummy. As you can see, there is nothing complicated in the classes described above. The advantage of these exercises is that a flat tummy at home can be done by anyone, and you do not need to have special equipment, buy a subscription to a fitness center or hire a special trainer. You can do all these exercises in any place, wherever you are. For convenience, you can start a notebook or set an alarm on your phone so that he will warn you that it is time to start doing exercises for a beautiful flat tummy.

Breathing exercises

Above have been described physical activity for burning fat. There are also aerobic exercises for weight loss. They are no less effective.

Belly breathing

Lie on your back and fold your arms to the lower abdomen. Exhale very deeply through the nose all the air from your lungs. Then we inhale very deeply and slowly, feeling the diaphragm lower and give your lungs more free space. When you breathe in this way, your stomach is significantly rounded. Thus, the abdominal muscles are tensed. Breathe out the air gently and feel the diaphragm rise back and the stomach drawn into the body.

To benefit from this exercise, follow these guidelines:

• Breathe very smoothly, without jerking.
• Turn off chest breathing; if it moves during your exercise, it is not performed correctly.
• At the very beginning, you need to feel the diaphragm, so do not breathe deep air. After you have learned to feel it, you can proceed to deeper breaths.
• Morning should begin with this gymnastics, immediately after waking up. In the evening 2 hours before bedtime. Start small, for example, with one minute and increase the duration every day.

Exercises of this kind, improve metabolism, and contribute to the normalization of the cardiovascular system. And in the press area, fat deposits are reduced in large quantities. To achieve the effect, it is enough to perform breathing exercises in conjunction with physical activity.

Breath of harmony

Visual photo of a flat tummy:

Initially master the skills and technique of the exercise described above. As soon as you bring your breath to automatism, you can proceed with this.

Take a sitting position on the floor or on a chair. You need to sit straight, keeping your head straight. Put your hands to the top with your palms on your knees.

Inhale deeply as soon as you can through the nose, feel how the stomach is filled with air and rounded. Then exhale and pull the stomach into you. At the same time, lower the chin down and press it firmly against the body. You should exhale several times slower than you inhaled. Exercise is welcome to do in the morning and on an empty stomach. Also start with one minute and add a few seconds daily. Do not perform the exercise for more than 5 minutes.

Breathing exercises

It consists of 4 steps to help you make your tummy flat like a model.

1. The first step is to exhale all the air, relax the abdominal muscles and sharply, very quickly inhale a large amount of air with your nose.
2. The next step, hold your breath, tighten your stomach to the maximum, and raise your stomach as high as possible. Hold for 10 seconds in this position.
3. Then lean forward and straighten, thereby standing up with the letter “G”. Tighten your buttocks and linger in this position for 10 seconds.
4. With the last step, exhale the air as if a head wind was blowing in your face. At this very moment, relax the upper body, and make the gluteal and abdominal muscles tensed until all the air comes out.

It is enough to combine these three exercises together, as 15 minutes of classes per day for a month will answer your question: "How to make a flat tummy?"

And in conclusion, let's talk about a drug for weight loss, which will help speed up the process.

"Flat tummy." Complex morning and evening

The drug was created for people with excess body weight as a stimulant during exercise. That is, when you play sports, thanks to it you will lose weight many times more than you lost before. Indeed, the quality justifies all reviews of the "Flat tummy."

Pharmacology

When using this drug, it has a very tonic effect on the human body, supplying the body with substances that are lacking in the daily diet. Accelerates metabolic processes, thereby contributing to the rapid burning of calories. Also, when using this complex, immunity is strengthened and the work of the cardiovascular system is stabilized. Improves the functioning of internal organs, cleansing the body of harmful toxins and toxins. Raises a tone and gives vitality.

Dosage

As for the dosage. That adults need to drink one tablet a day, with meals. The tablet is self-soluble, so you only need to put it in a glass filled with water and wait until it dissolves.

Contraindications

It is not recommended for children under 18 years of age, persons with increased irritability, pregnant women, as well as people who have problems with blood pressure.

Reviews

Reviews for the complex morning and evening "Flat tummy", mostly positive. There are few people who leave negative comments about the product.

This article talked about how to make your tummy flat. Of course, training alone is not enough to turn the fat into a “stone” muscle. It is necessary to observe a dietary diet. Eat more fruits and vegetables. Preference is given to low-fat foods, as well as steamed food.

Before you begin, be sure to check with a nutritionist and a physiotherapist. Find out in more detail how much physical activity you can give you per day, and how to eat properly to lose extra pounds.

And the most important thing. Do not be afraid to seem athletic, even if you have a huge supply of extra pounds. For many you will be an example. Do not be lazy and force yourself to do what you can do. Use every free minute with benefit for business, body and soul.