Many people would like to have a thin waist and good abs. But to fulfill their desires, they are hindered by the widespread belief that training takes a lot of time and effort. And that is why this dream has been postponed for so long, at the risk of never coming true. And some, on the contrary, boldly rush to their goal, begin to train hard, feel fatigue and muscle pain, lose their desire and are quickly disappointed as a result. Apparently, there are secrets here too. So how do you flatten your belly?
Instructions
Step 1
The secrets of a flat belly don't really just come from exercises that can be found anywhere. The first thing to do to get rid of your annoying plump tummy is to motivate yourself! That is, undress, stand in front of a mirror, critically examine yourself and say: what would you like to change. But that's half the battle. Get out of the closet your favorite trousers or a skirt that you could wear freely before, but now, because of the round belly, you can only dream of it. This will be an incentive! And also select a photo of an ideal figure in a glossy magazine or on the Internet and hang it in a prominent place. Now there is a goal to move towards.
Step 2
To get a flat stomach, balance your diet at the same time as starting your daily exercise routine to get rid of excess fat on it. To do this, eat more vegetables and grains. They are great for stimulating digestion. Eat foods rich in enzymes: pineapples, papaya, fennel, grapes, as well as tomatoes and strawberries. They take care of the slimness of the figure by strengthening the connective tissue of the muscles. Drink green tea to break down fat after meals. 2-4 times a month arrange for yourself fasting days, on which you drink only yogurt (2l) and still mineral water (1.5l).
Step 3
Now know that you need to devote to your press at least 4-5 days a week, 3-5 minutes a day. You will notice the first result in a month, and in three months you will already become the owner of a strong press. For training, no special equipment is required, except for your own body. Exercises for a flat stomach with the aim of being most effective should be structured as follows. Exercise your lower abdominals for one day. Exercise your oblique abdominal muscles on the second day. On the third day, tense only the upper abdomen. This system will not allow exercise to become boring.
Step 4
Before you start exercising, keep in mind that your body will fight back at first. Expect untrained abdominal muscles to ache. This is normal as it means the muscles are developing. Gradually, with the training, the pain will go away. The main thing is not to overdo it and not overtrain. To do this, take into account all the factors: do not exercise after eating, strenuous physical work, with a lack of sleep, with malnutrition or after nervous shocks and past illnesses.
Step 5
Before starting each set of exercises, warm up your muscles - walk, run, twist your hips, dance or take a warm bath for 15 minutes. Perform each of 4-6 exercises 15-20 times. Take a break between exercises - 1 min. When the body gets used to such a load, increase the number of repetitions of exercises up to 2-3 times, and reduce the pauses between them to 15 seconds. After each set of gymnastics on the abdominal press, do exercises to stretch these muscles - bends forward and to the sides. This will ensure a beautiful flat belly.
