A flat stomach is beautiful. It is not ashamed to show it in the gym or on the beach, it does not form an ugly roller over the belt of skinny jeans. Strong abdominal muscles not only attract the attention of the opposite sex, they provide reliable protection for the internal organs, help to breathe correctly and support the lower back. In a word, there are many reasons to put your belly in order.
Instructions
Step 1
Don't try to lose weight as quickly as possible. A strict diet is always a lot of stress, and your body reacts to any stress in the same way - it begins to create energy reserves in the form of fat deposits. In order for the process of losing fat cells to begin, it is enough to reduce calorie intake by 10-15%.
Step 2
Skip a hearty dinner. The muscles are relaxed during sleep, and a full stomach stretches the abdominal wall and negates all diets. The last meal should be about two hours before bedtime. The best choice is a small portion of lean protein with vegetables and a glass of kefir. Porridge and pasta are best eaten in the morning so that the slow carbohydrates they contain will allow you to live peacefully until lunchtime.
Step 3
The best way to quickly get all the abdominal muscles in order is hanging leg raises on the bar. When performing this exercise, both the rectus abdominis muscles and the lower press are actively working, and the oblique muscles perform additional work as stabilizers. If this exercise is difficult for you, because you cannot keep your body hanging for a long time, use the wrist straps.
Step 4
For an untrained abs, begin bent-leg raises, and then, pulling your hips up to your chest, straighten your bent legs. Return to the starting position by performing the movements in reverse order. Do leg raises on the bar. Working on the wall bars provides additional support for the back and reduces the load.
Step 5
Lie face up on a gym mat. Bend your legs and spread them slightly. Place your heels firmly on the floor. Stretch your arms forward between your knees, lift your shoulders off the mat and pull your body behind your hands. Look in front of you and do not rest your chin against your chest. Do three sets of 12-15 reps.
Step 6
Lie on your right side on a gym mat. Bring your legs together and straighten. Place your feet one on top of the other. Raise the upper body slightly, resting on the forearm of your right hand. Raise both legs up without bending your knees or spreading your feet. Perform 15-20 lifts and roll onto the other side to work the obliques on the left side.
Step 7
It is difficult to get rid of fat in any particular place. It usually only disappears from the whole body as a whole. To do this, add aerobic exercise to your diet. Running at an average pace is the best exercise for burning fat stores. Run 40-50 minutes three times a week. After all, the process of lipid destruction starts half an hour after the start of training.
Step 8
Don't expect quick success. The abdominal muscles are slow and do not lend themselves to rapid pumping. From an increase in loads, the press will not become embossed quickly. Ideal workloads are regular work at an average pace. Don't take breaks from your diet and exercise. In the abdomen, fat returns first.
