One, another glass of wine and you can not squeeze into pants or your favorite dress any more. When you drink, food can not be controlled, especially beer. It contains many female hormones - phytoestrogens, which are stored in fat, and not consumed. In this case, the volume of the abdomen increases dramatically, if a month ago it was not, then today it already is. And in order to make the belly flat you need to apply will be a lot of effort.
Another rule of "slim tummy" is the rejection of cigarettes. Do not believe that smoking in smokers contributes to harmony, not at all, smokers put more fat on their stomachs than those who do not suffer from tobacco dependence.
Consuming a lot of fiber affects your weight loss. The fibers of such food fill the human stomach, and the feeling of hunger does not excruciate it any more. Products with high fiber content do not cause constipation, as a result of which there is no bloating. To do this, you need to eat 30 or 40 grams of vegetables, fruits, cereals and your stomach will find the desired shape and will thank for it.
During the day, you need to consume a large amount of water, which not only does not harm the general condition of the body, but will also help with swelling. This rule is very important for women in the premenstrual period. Without water, the metabolism in the body is slowed down. To accelerate the diet, it is enhanced by melt water, which actively cleanses the lymph and promotes fat burning. Water is very easy to prepare, for this, a liter of water is frozen in a plastic container, in a freezer, the next day it is thawed and drunk during the day for 2 or 3 gulps.
You need to take care of the correct posture. The stoop suggests a hollow thorax, rounded shoulders and bulging belly. And it happens because the load on the spine is uneven and the abdominal muscles do not experience a constant tone, as it happens in people with a correct posture. Another stoop arises from the weakening of the bone structure. If you are 50 years old, support your bones and spine with a daily intake of 1200 mg of calcium with food or food supplements. If you are young, then your daily calcium intake should be 1000 mg. Thus, you will protect yourself from bone disease - osteoporosis.
But even if you fulfill all these conditions, you will not achieve a "flat belly" unless you perform physical exercises. While the stomach is covered with a layer of fat, its beautiful form has only to dream. And if you have extra weight, it's time to do weight loss, diet, shaping and aerobics will do for this.
In any place and at any time, you can do one exercise that will make your stomach less flabby and round. Imagine that you have a magnet inside, and it draws the stomach to the spine. As far as it is possible to retract the stomach and in this condition, hold it for as long as you can. Then relax and repeat again. When you think about it, just pull in your stomach every time you think about it. Soon you will get used to this exercise, and you will perform it quite often. In the meantime, it will serve you well for your figure.
Load the abdominal muscles. Do classic exercises daily for the press, and let them become a rule for you, such as lying on your back, lifting your torso, lifting your legs, and doing exercises on oblique abdominal muscles. This will quickly fulfill the dream of a flat tummy tucked up and slender figure.
Every woman wants to have a flat stomach, and in a short time. Consider the recommendations of specialists. To get a flat stomach, you need to correctly combine physical exercises, special massage, diet and even the posture you need to be able to hold.
Diet for flat tummy
It is practically impossible without a special diet to make the abdomen flat. If you want to make a flat stomach, then you need to use such diets for the stomach, where you need to eat often and in small portions. Do not forget that you need protein, in a diet for a flat stomach you need the smallest 2 times a week, so that for lunch there is a piece of fish with vegetables, 1 time white chicken meat, and 2 egg whites and orange will be a good dinner for you.
What else can I do for a diet?
Nutritionists recommend nuts and seeds that contain vegetable protein and healthy oils. But many of them can not be used, they are a strong load for the kidneys. In the diet for a flat stomach, you need to add 50 grams of product per day.
Another way to make the abdomen flat, it will help get rid of stretch marks. Take ½ teaspoon of olive oil and add 5 drops of vitamin E, apply this compound to the skin of the stomach and do an active massage. A good help for those who want to make a flat stomach, will become exercises for a flat stomach. And in combination with a diet, you can get a beautiful flat stomach.
Exercises for a flat stomach
These exercises are necessary, like air and water. Without them, there will be no result. This is a serious work, because exercises for a flat stomach, carry a heavy load, and to make the large and strong abdominal muscles work, you need to sweat well.
Effective exercises to strengthen the abdominal muscles, to get a flat stomach
We lay on the back on the mat, hands straighten and slowly raise them up, tear off the vertebra from the floor behind the vertebra. When the shoulder blades are torn off the floor, we exhale, then we return to the starting position by a roll. Let's start with four repetitions, gradually increase them up to 6 times. Lying on your back, stretch your hands in front of you with your hands down. Let's breathe in and lift your chin, so that you can see the navel.
We will rise on all fours, elbows are under shoulders, palms are collected in the lock. The back should be straight. Straighten the right leg and put it on the toe, not moving the hip. Straighten the left leg and put it next to the right foot. We will linger in this position for 20 seconds. We will perform 2 repetitions. We lay on the back, we keep the palms on the back of the head, we spread our elbows to the sides. Raise the legs up so that the legs are parallel to the floor. Do not change the position of the legs, tear off the shoulders, neck, head from the floor. Let's start with 8 or 10 repetitions, increase to 16 or 20 times.
We lay on the back, palms on the back of the head, legs bend at the knees, so that the feet move to the buttocks. Straining the muscles of the press, we lower the lower back to the floor. Do not change the position of the legs, we cut the muscles of the press so that the coccyx a few centimeters away from the floor. Let's start with 8 or 10 repetitions, increase to 16 or 20 times.
We lay on one side and we will rest on our elbows. Slowly raise your legs, as high as possible. Hold for a few seconds in this position, then return to the starting position. Repeat the exercise 10 times for each leg.
Lie down, lay hands on his head. Lift our legs, bend our knees at an angle of 90 degrees, and at the same time we try to pull the left knee to the right elbow in the spread. Now let's do the other side. We will repeat 20 times.
Let's get on all fours. Sharply we will take away a leg back that it was on one line with a backbone. Stop holding "ironing". We repeat on each side 10 times.
We lay on the back, hands along the trunk, palms touch the floor. Stretched legs in the knees raise to a height of 30 centimeters, 2 times with your feet against each other. Then slowly lower your legs. Repeat exercise 6 or 8 times.
We will go down on our knees, we will spread our legs a little, the toes touch each other, we put our palms on the hips. We will reject the trunk back, the back remains straight, the chin is raised. Exercise again 6 or 8 times.
Lying on the back, hands along the trunk. Knees bend. Raise the shoulder girdle, move the left leg through the right leg. Let's return to the starting position. Then repeat 8 or 12 times.
Lying on the back, hands along the trunk. Raise the legs, bent at the knees and hips. Then take the starting position. Repeat 10 or 15 times.
Lying on your back, hands, on the back of your head, bend your knees. We lift the shoulder girdle and legs at the same time. We repeat turns to the left and to the right, we touch the elbow of the opposite knee. Repeat 10 or 15 times.
We lay on our backs, we straighten our shoulders, we will take our hands away from the body, we will lean against the floor with our hands. And now we make the movement with our feet, as if we are swimming with a breaststroke, we pull our legs to the stomach, we spread our knees, the heels together. The movements are slow. Then sharply lower the legs down to the floor, and quickly connect them together. Exercises are performed 6 or 10 times.
Flat stomach and body cleansing
For a flat stomach, a good effect is obtained by cleansing the body, namely, purification of the liver and intestines. Many are amazed, as in a short time the volume of the stomach goes away. But this procedure is best done under the supervision of a doctor.
Now we know how to make a flat tummy in a short time. With the help of diet, exercise and cleansing the intestines and liver, you can make a flat tummy.