A beautiful, flat stomach with embossed abdominal muscles is the dream of any girl, and even a man. Such body shapes give sexuality and grace. Many people are wondering if it is realistic to get a flat stomach in 5 minutes. The answer to this question can be found in a complex of conditions that contribute to a decrease in volume in the waist.
The basic rules for creating a flat stomach in the shortest possible time
Conditions for slimness of the abdomen:
- proper balanced nutrition;
- systematic physical activity;
- moving lifestyle.
Achieving the desired result is possible only with the integrated fulfillment of all of the above conditions. A correctly selected set of exercises for the work of muscle groups of the abdomen and a well-designed diet will make the muscles work more efficiently and accelerate metabolic processes in the body.
How to eat to clean your stomach
The rules of dietary nutrition for weight loss in the abdomen are the formation of a carbohydrate-free diet and the use of foods high in protein and fiber. The rules of eating will tell you how to eat in order to clean your stomach. The conditions for a proper diet for a flat stomach are quite simple and favorably affect the general condition of the body.
The list of products that must be eliminated or at least limited in use:
- junk food: fast food, chips;
- smoked products;
- sauces and mayonnaises;
- fatty foods;
- flour products;
- sweets;
- alcoholic drinks;
- carbonated drinks;
- salt.
All these products contain a large number of calories or carry out the process of fluid retention in the body. This leads to an uneven distribution of fat under the skin, which, in turn, contributes to the formation of a flabby abdomen and cellulite in the waist.
To speed up the process of losing weight, it is recommended to monitor the amount of water consumed. The daily dose of pure water is at least 2 liters. Nutritionists advise to include flaxseed oil and oat bran in the diet, which help to speed up metabolism and remove toxins and toxins from the body.
Strict adherence to nutritional rules will speed up the process of forming the belly of your dreams.
A set of exercises to create a flat and beautiful belly
Everyone wants to get a sexy, flat stomach in 5 minutes of the training process, and especially girls. Having the right knowledge in the field of anatomy of the muscle tissue of the abdomen will help to correctly draw up a workout plan. Indeed, the effectiveness of exercises will be achieved only in the case of a comprehensive study of all muscle groups of the abdominal cavity.
The structure of the muscle bundles of the abdomen:
- rectus abdominis muscle (abs);
- external oblique muscles;
- internal oblique muscles.
With this information, you will gain the opportunity to reduce the time to achieve results and choose the most effective exercises for burning fat on the stomach. Regularity in the training process - and a flat stomach for 5 minutes a day, you are guaranteed.
A set of exercises for the work of the rectus abdominis muscles.
1. "Fold". Starting position - lying on your back. Then simultaneously raise the legs and body, touching the palms of the toes at the midpoint of contact. We perform 3 sets of 20 times.
2. Starting position - lying on your back with your legs straight up, forming a 90 degree angle between the body and legs. Raising the body up, we try to touch the socks with the palms of our hands. We do 4 sets of 15 times.
3. Hanging on the horizontal bar, raise your legs to the crossbar. 5 sets of 20 reps.
Exercises to engage the external oblique muscles.
1. Sitting position, slightly tilting the body back, alternately twist the body. In this case, the hand touches the opposite knee. 4 sets of 15 times.
4. While on your back with a raised torso and legs bent at the knee joints, do an exercise in which you need to touch the heels of the legs with your hands. 5 repetitions of 20 times.
5. Holding the bars with your hands, raise the legs and take them in different directions. 3 sets of 25 repetitions.
A series of exercises on the internal oblique muscles.
1. The body is on its side, and at the same time the legs and torso rise up. Perform alternately on each side 3 sets of 20 lifts.
2. Metbol ball. Sitting on the floor, alternately transfer the ball from left to right. 3 sets of 25 times.
3. Being on the gluteal muscles, twist the body. In this case, the legs bend in one direction, and the body in the other. 4 sets of 15 repetitions.
With the help of such simple exercises, you will have a thin waist, a flat stomach. Exercises for losing belly for men are no different from pumping women. Men when performing physical activity just need to increase the number of sets and reps. Properly selected exercises, their correct and regular performance will allow you to make a flat stomach in 5 minutes.
Compliance with nutritional rules and systematic physical activity will allow you to tighten your abdominal muscles and reduce the volume in the waist. A low-calorie diet in combination with exercises will reduce the amount of subcutaneous fat and give the abdominal muscles a greater relief. A flat, beautiful and sexy belly will delight you and those around you.
Reviews of professionals
How many people, so many opinions. Professional trainers claim that with the correct implementation of the technique of all exercises to achieve a beautiful, sculpted abdomen is possible in the shortest possible time.
Nutritionists insist that it is unrealistic to achieve significant results and get a flat stomach in a week. Reviews in this are very diverse. But one thing is known, and this is the most important thing. A proper, balanced diet after a while will allow you to get a flat stomach in five minutes of daily physical activity.
Be healthy and beautiful!