Many girls on the planet are familiar with the problem of extra centimeters in the waist and hips, which we have to deal with using various methods. One succeeds quickly, while others have to work in gyms and resort to strict diets. Want to become the owner of the most beautiful belly? Then this article is for you!
Beautiful flat stomach at home
In fact, you should be realistic and not be afraid to get on the scales to find out your weight. It is important to realize that extra centimeters not only look unaesthetic, but can also form due to a malfunction of the hormonal system. Therefore, getting rid of body fat should be not only on the stomach, but also in other problematic places.
Important Nuances
goal
Before you take care of yourself, it’s important to understand why this is done. If the goal is clear, it’s much easier to move towards it. Someone wants to fit into their favorite dress and jeans, while others need to find an elastic beautiful body by the summer. Everyone has their own goal, you need to strive for it and try.
Reward or motivation
In order for training and efforts to bring positive emotions, it is important not to push yourself into the framework, but to motivate with small rewards. For example, at the end of the week, for a good job, you can afford your favorite cake or a trip to an interesting film. By choosing a reward, it’s much easier to motivate yourself, to strive to achieve what you want.
Measure must be in everything
Trying to put the body in order, you can not exhaust yourself with hunger and strict diets, long workouts. Otherwise, instead of the desired effect, serious malfunctions in the body can be obtained. It is important to increase the load gradually.
Diet
To make a beautiful belly at home, girls should reconsider their diet. This does not mean that only vegetables should be consumed. One of the main rules is fractional servings at least 6 times a day. Thus, hunger attacks can be avoided, which lead to overeating and, accordingly, an increase in the volume of the stomach.
It is important to exclude carbonated drinks and alcohol. It is worth remembering that alcohol inherently slows down the process of burning fat. Soda provokes gas formation in the digestive tract, slowing down metabolic processes.
Fruits and vegetables
The diet should contain fruits that are recommended to eat as a snack or half an hour before eating. In the evening it is better to refuse them.
Vegetables can be the basis of the menu in any quantity.
About squirrels
The basis of the diet should be low-fat cottage cheese, meat, chicken eggs and fish. It is better to steam the meat or bake in the oven. It is better to refuse fried food, as well as confectionery.
Cereals
Porridge can be the perfect breakfast or dinner. Buckwheat, rice, barley, millet and oatmeal should be preferred. You can fill them with olive oil.
Diet for quick results.
If the summer was taken by surprise and you need to quickly put your stomach in order, you can turn to the express diet, which will achieve the result in just 5 days. But it is important to address such a strict diet in an exceptional case.
For breakfast:
- Regardless of the day, you can afford a glass of low fat yogurt and one orange.
- A glass of low-fat cottage cheese with an apple is also suitable.
- On another day, you can afford oatmeal with dried apricots or other dried fruits.
- Alternatively, hard-boiled chicken egg with bread. On the last day of the diet, you can eat a slice (40 g) of hard cheese and bread.
For a snack:
- A couple of apples, an orange or a banana, 150 g of fresh berries, one bell pepper.
Lunch and dinner (choose one of the items):
- Seasonal vegetable soup with egg.
- Boiled slice of low-fat fish (about 200 g), baked vegetables.
- Vegetable soup with a serving of cheese (cheese no more than 50 g).
- Baked chicken breast (200 g) and vegetable salad, which can be seasoned with lemon juice or olive oil.
- Boiled lean meat 100 g and the same amount of beans.
- A couple of baked potatoes in the oven with vegetable salad.
- Seafood - about 200 g.
- Boiled lean chicken with cucumber and two tomatoes.
- Cucumber, hard-boiled chicken egg and 200 g beans.
We should not forget about the drinking regimen.
Massage
In the fight for a flat stomach, you can turn to massage, which perfectly copes with extra centimeters. After the session, there is an acceleration of blood circulation and lymph flow, contributing to the acceleration of metabolic processes in cells. You can do it yourself or consult a specialist.
Effective Wraps and Masks
How to make a beautiful belly? In parallel with exercises and massage, it is important to take care of your skin properly. There are special masks and wraps to accelerate metabolic processes and the breakdown of fat cells.
- On mustard. To prepare such a mask, you should use honey and mustard powder in a ratio of 1: 2. These components allow you to achieve an amazing effect. After grinding the ingredients to a mushy state, the mass is rubbed into the skin of the abdomen and wrapped with cling film. To achieve the optimal effect, you need to take a horizontal position and cover your stomach with a woolen scarf.
- On the cream. You should use 150 ml of cream, a tablespoon of yeast and twice as much honey. The components are mixed and essential oils added. Use oil carefully. Just add a few drops. The resulting mass is rubbed into the abdomen, wrapped with cling film and held for a quarter of an hour.
Exercises for a Beautiful Belly
Using the following exercises, you can remove extra centimeters from the waist and have a beautiful belly. Photos in a swimsuit will not go unnoticed by the stronger sex. If you want to work for a couple of weeks, you can see excellent results.
- Strap. Need to take emphasis, lying on bent elbows. In this case, the body should be parallel to the floor, not sag. In this position, the muscles of the whole body and, in particular, the abdomen will be tensed. Begin with at least 20 seconds. Every day, the duration of the exercise needs to be increased.
To the press:
- In the supine position, arms are spread apart, legs are bent. It is necessary to raise legs alternately, bending and unbending them. In this case, the abdominal muscles tighten. Start with 15 times in two sets.
- Exercise effectively strengthens muscles. From a supine position, legs bent at the knees, feet on the floor. Experts recommend not to tear the lower back off the floor, otherwise the load will fall on this area. It is necessary to raise the body until the chest touches the knees. At the same time, you need to exhale on the rise. Proper breathing will allow you to perform the exercise with maximum efficiency. Do at least 15 times in two approaches.
- From a supine position, leg elevation by 90 °. Lower your legs; they should not touch the floor. The loin should also lie on a horizontal surface. Perform 20 times in a couple of approaches.
Dumbbell Exercises
Dumbbells are required (3 kg each). Dumbbells are held on outstretched arms, legs shoulder-width apart. Now make lunges. The muscles of the press are strained. Performing exercise, dumbbells are held on outstretched arms.
To make it easier to perform exercises, you can turn on rhythmic music. Good mood and surge of energy provided.
To obtain the desired result, it is important to use several methods in parallel. It is especially important to do exercises regularly, not paying attention to bad weather or lack of mood. You also need to adhere to the rules of a healthy diet and use only natural products as snacks.