Our task is to get a flat tummy. But to solve this problem we will be helped not only by physical activity, but also by observance of proper nutrition. First of all, women who smoke refuse it and from alcohol. With their use, it is almost impossible to remove the stomach.
Let's move on to physical exertion, which will help to lose weight and remove the stomach and get a thin waist.
The first physical load is aerobics. She should be practiced several times a day, about 3-4 times for 30 minutes. And every day increase the exercise time by 5 minutes.
Any exercise for a flat stomach should be done on exhalation. Care must be taken to watch the lower back. If there are pains in certain exercises, it is better to replace them with other, more sparing. If the next day the pain will continue, then you have serious problems with the lower back and should consult a doctor. For pains, it is forbidden to exercise, as it can worsen the condition.
When choosing exercises do not repeat, do every day different. Since the body will get used to one load and reduce the effectiveness of the exercise. To workout were effective, change the tactics of exercises. Pay attention to the upper, lower areas of the press and the lateral muscles. Try not to train the oblique abdominal muscles, as they can visually make the waist wider. If you start training for the first time, then start gradually, because you can stretch your muscles and lower back.
Effective workouts include squats, twists of the upper press, reverse twists for the bottom of the press, twisting on the ball, pulling up the knees, side ascents.
Twisting is done lying on the back, legs bent at the knees and hands behind the head. In this position, we lift the shoulders and chest, while straining the muscles of the press, and return to its original position. This exercise is done about 20 lifts in 2 approaches.
You can also exercise dumbbells. Lying on his back, stretching his hands behind his head with dumbbells, straining his abdominal muscles, then we take our hands out from behind the head forward, so that they act on the press. It is done 20 times in 2 approaches.
An effective exercise is also lifting the legs and holding them for 20-50 seconds. Each time, try to increase the height of raising the legs from the floor.
Let's move on to proper nutrition. First of all, your diet should contain grain products (buckwheat, rice, etc.), fermented milk (kefir, milk), low-fat foods, and try to consume fruits (apple, pears, citrus and others).
Effective diets are buckwheat, rice, kefir. Many diets cleanse the body of toxins. Try to often use water, for example, teas, and especially green tea, which is useful. Exclude from the diet soda drinks, purchased juices.
If you can not do without snacks, then try to eat small portions and preferably useful products. Use proteins, they contain in vegetables, in the egg, in fish, in meat of fish.