Many people dream of a beautiful, toned belly, as excess body fat in the abdominal area lowers self-esteem and forces them to hide figure flaws with clothing. It is quite possible to get rid of the belly without exercise equipment, gyms and personal trainers, you just have to make an effort and the result will not be long in coming.
Instructions
Step 1
Start with nutrition. A saggy belly most often accompanies overweight people. If you are one of them, in no case go on rigid diets. They give short-term results and severe stress to the body. Make it a rule to eat less sweet, starchy and fatty foods, and you will be surprised how quickly the weight will start to return to normal.
Eating problems can also cause belly growth in fairly slender people. Therefore, watch what you eat - by cutting down on excess fats and carbohydrates, you will achieve great results.
Step 2
Be proactive. Exercise helps you burn excess fat all over your body and, of course, your belly. Walk more, run, swim. Make your heart beat faster and your body will pay you back with weight loss and better shape.
Step 3
Exercise your abs. In addition to the above methods of dealing with the abdomen, it is necessary to increase the load on the muscles of the abdominal press. By making them work, you will burn fat and subsequently enjoy a beautiful belly without unnecessary folds.
The main thing in working with the press is regularity. It is not at all necessary to pump the abs to a pulp every day. 4-5 days a week for half an hour in each of them is quite enough to notice the results in a month.
Step 4
Raise your torso from a prone position to a sitting position. Lie on the floor, put your hands behind your head (if difficult, fold them over your chest), tighten your abs and use it to lift your body to a sitting position. At the same time, try not to overextend your neck and back - all the load goes to the press.
Step 5
Raise your upper body from a prone position. The starting position is the same. Straining your abs, lift your torso off the floor by 20-30 cm, freeze for a couple of seconds and come back. These two exercises are aimed at developing the upper press.
Step 6
After three exercises, the abdominal muscles will begin to shake and burn a little - this means that they have started to work. Do not overexert them. Lying on the floor, stretch your arms up, and pull your legs down behind your toes, bend your back in the lower back. This will stretch the muscles by relaxing them.
Step 7
Sit with your elbows on your hands, placing them behind, raise your knees, pulling them up to your chin.
Step 8
Go to bottom press. Raise your legs from the same position, lifting them from the floor by 30-40 cm, holding them in the air.
Step 9
Return to the prone position again, place your hands behind your head or on your chest, at the same time begin to lift your upper body and legs off the floor.
Step 10
Return to lying position. Now tear off the same parts of the body, but at the same time bring your right hand behind the left side, extending the left leg and bending the right at the knee. Change your arm and leg. This exercise is effective for the oblique muscles of the abdomen, which will appeal to women, since they are responsible for the waist.
Step 11
Start all exercises with 10 repetitions, eventually bring to 25-30. Do not rush and do not overload yourself, listen to your body and follow only its indications.
