You haven't dropped overweight and sadly look at your figure in the mirror? Dont be upset. It’s not always just a matter of body fat, sometimes a simple bloating spoils the picture. This is a consequence of the accumulation of gases due to the breakdown of food in the stomach. And to solve this problem, there are a few simple tricks that will allow you to look slimmer in just one day!

Drink warm water with lemon

This drink is fantastic for boosting your metabolism and kickstarting your digestive system when you wake up.

Lemon juice is also a great energy boost, so try replacing it with your morning coffee.

Go one day without dairy and gluten

Just a few years ago, not everyone knew what gluten is. Today, special diets low in this substance are becoming more and more popular.

You can have a long theoretical debate about whether they are harmful or useful, but the danger for a certain circle of people suffering from its intolerance is obvious. Moreover, very often a person does not even suspect the reasons for his poor health and bloating after eating certain foods. Try a special diet and you may see results the same evening.

Replace your regular snack with pineapple

Bromelain, a special enzyme found in pineapple, can aid digestion by breaking down proteins in the stomach. Therefore, it can be used to improve digestion, especially with problems with the secretion of digestive enzymes from the pancreas.

So try to change the usual sandwich for a dish with exotic fruits.

Control your salt intake

The sad truth is that we have absolutely no idea how much salt we actually consume. Daily rate of this substance is only 5 g, but, as a rule, it is exceeded by all several times. Largely due to eating foods that contain large amounts of salt.

Excessive salt intake leads to water retention in the body, a large amount of which is "stored" in adipose tissue.

Eat slower

You may not have noticed it, but fast food consumption can lead to involuntary entry of air into the digestive tract and, as a result, to bloating.

Therefore, eat calmly and chew your food thoroughly. This will help you get rid of hunger faster and avoid overeating.

Stop chewing gum

Chewing gum can not only freshen your breath, but also create additional opportunity to get air into your stomach.

Many chewing gums also contain sugar alcohol, which is another factor responsible for bloating.

Stay away from carbonated drinks

Carbonated drinks are the main cause of bloating due to the gases they contain. Therefore, as soon as you refuse to consume them, you will immediately see a positive effect on your waist.

Drink more water

We constantly write about the need to consume more fluid, because it is really very beneficial for the body.

Water will also help get rid of the stomach, as it helps to normalize metabolism and remove toxins.

Eat more fiber

Increasing fiber intake helps to get rid of bloating because plant fibers keep the digestive system working properly.

If your digestive system is functioning at full capacity, then you will avoid many problems, including constipation.

Control Portion Sizes

If you regularly suffer from bloating after eating, the cause may be too big size servings.

Try to reduce the amount of food and see what happens.

Avoid alcohol

Causes digestive problems, expressed in the release of gastric juice with a low content of certain enzymes. Which, in turn, can lead to bloating.

Therefore, if you want to get rid of extra centimeters at the waist, you need to stay away from alcohol.

Drink mint tea

With the approach of summer holidays and the beginning of the swimming season, unwanted centimeters in the waist, hips and tummy become a real problem for many girls. After all, it's not a secret for anyone that a beautiful and toned elastic belly attracts the attention of the opposite sex and causes envy in other women.

How to make a flat stomach and fitness trainers and nutritionists know to achieve the desired result in a few months. Fat will not disappear at our request from certain areas of the body. Therefore, to make the figure perfect, you need to work hard and exercise regularly. You can visually reduce the stomach and make it flat with the help of properly selected clothes. A wide-cut blouse or high-waisted dress can cover a plump waist and a bulging tummy. Hide not perfect figure capable of corrective underwear, which adds harmony to the silhouette. Get beautiful shapes and you can get a flat toned tummy only through systematic fitness or gymnastics, balanced diet and adherence to sleep and rest. In this article, we will look at the most popular and affordable ways to create a flat stomach.

You need to take care of yourself, try to avoid stress, relax more in the fresh air and eat only healthy food. It will help to make the stomach flat, cleansing the body of toxic substances and giving up bad habits (alcohol, cigarettes).

To quickly lose weight and get closer to accepted world standards will help following simple recommendations:

• Proper nutrition for a flat stomach is the basis of success, as there are foods that retain fluid in the body and cause bloating. These include fatty foods, smoked meats, pickles, alcohol, and all high-calorie foods.
• To make the stomach beautiful, flat and elastic will help effective physical exercises that help strengthen muscles abdominal cavity. With their help, you can get a beautiful and relief press, tighten the sagging tummy and strengthen all the muscles.
• "Vacuum" and other similar exercises for a flat stomach and thin waist cause contraction of the abdominal muscles, improve tone and normalize the functioning of internal organs.
• Anti-cellulite massage will help to strengthen the abdominal muscles and make it flat, which necessarily comes in combination with training and diet.

You can also make your stomach very flat and reduce your waist by following a low-calorie diet. Preference should be given only to healthy carbohydrates, which provide a constant flow of energy and do not increase blood sugar levels. These include cereals, legumes, cereals, vegetables, and wheat. It is forbidden to eat chocolate, sweets, cookies, confectionery, sweet carbonated drinks and muffins.

To make the stomach flatter, it is recommended to fill dishes with olive or vegetable oil and try to reduce the use of butter. The menu should include peanuts and almonds, seafood, fresh herbs, fruits and vegetables. To fill the lack of amino acids, vitamins and minerals in the body will help lean meat, citrus fruits, cabbage, fish, eggs and dairy products.

Important to know: The amount of carbohydrates should be in 60% of the diet, and fats - no more than 20%. It is recommended to eat fractionally in small portions 5-6 times a day. The last meal should be no later than 6 pm and consist of well-digestible foods.

At night, you can drink a glass of kefir, natural yogurt or yogurt. Also, to make the stomach taut and flat, you need to drink enough liquid per day: at least 2 liters of pure water and other liquid in the form of green tea, herbal decoction or juices.

flat stomach at home

Making a flat stomach in a week at home is almost impossible, but if you devote more time to achieving this goal, then everything will work out. To do this, it is not necessary to exhaust yourself with heavy physical exercises or visit a paid fitness club.

Please note: Depending on problem area each person can have their own individual program weight loss with a set of exercises. But there are standard workouts to work through. different muscles belly.

Upper press exercises.

For elaboration upper muscle belly needs to be taken starting position: lying on your back with legs bent at the knees shoulder-width apart. Hands are on top behind the head with elbows apart. On exhalation, it is necessary to lift the upper body, without lifting the lower back from the floor. On an inhale, return to the starting position. Do 20 repetitions.

To make homework effective, the following rules will help:

• during the exercise, you need to strain only the abdominal muscles and not put pressure on the lower back and legs;
• so that the fat in the abdomen burns faster, it is recommended to do several approaches;
• before the start of the exercises and after you need to do a good stretch;
• the back should remain slightly rounded without deflection in the lumbar region;
• a mandatory rule for a flat stomach is the regularity of exercise.

Exercise for oblique abdominal muscles.

The starting position remains the same, but when lifting the body, you need to make a U-turn and reach with your left elbow to your right knee. Then the next time in the opposite direction. 20 repetitions in different directions.

Lower press exercise.

Starting position: lying on your back with straightened legs and straight arms along the body. The palms are best placed under the buttocks to fix the lower back. As you exhale, gently raise your legs until a right angle is formed so that the abdominal muscles tense. The pelvis needs to be raised as high as possible and linger a little in this position, then return back while inhaling.

Exercise for a narrow waist and flat stomach.

The starting position is the same, only the arms are extended to the sides. Raise your legs straight vertically at an angle of 90 degrees. Alternately lower your legs to one and then to the other side, keeping them together. 10 repetitions for each side.

How to get a flat stomach in 7 days

Attention: It will not work to tighten sagging abdominal muscles and make it flat in one week, but you can make the abdominal muscles work and remove a few extra centimeters from the waist.

To do this, it is worth eliminating harmful foods from the daily diet, exercising regularly and focusing on the press. The “vacuum” exercise gives a good effect, which helps to make the stomach flat in a few months.

Flat and beautiful tummy in 14 days

It is very difficult to tighten the stomach in two weeks, as it will require a lot of physical activity. During this period, it is recommended to stop drinking alcohol, because it is able to retain fluid in the tissues. Physical activity should be greater, and the exercises themselves can be done in several repetitions. A good effect is exercised on fitball, active games, hiking and going to the sauna or bath.

How to tighten your stomach in a month

To make your tummy flat and your waist thin in 30 days, you need to focus on complex twisting with a lunge, adding other abdominal exercises to them. If there is little fat deposits in the abdominal cavity, then an attractive relief can be quickly made. If there is too much body fat, during this time it will only be possible to remove extra centimeters and start the process of losing weight, but not make it flat.

A properly composed menu will help to tighten the stomach and make it beautiful and flat, which takes into account the ratio of proteins, fats and carbohydrates in the diet:

• breakfast can start with low-fat cottage cheese with dried apricots, prunes or nuts, oatmeal boiled in water without sugar is also good;
• as a snack between main meals, it is recommended to choose an apple, berries, biscuits or dried fruits;
• at lunch, it is advisable to eat a light vegetable salad with chicken or beef fillet, steamed or in the oven (this menu can be alternated with dietary vegetable soup, lean borscht or low-fat fish with a side dish);
• for dinner, a casserole, boiled potatoes with salad, chicken eggs and beans or seafood dishes.

For those who do not want to have a relief press, but just want to lose weight in the waist and abdomen, it is recommended to pay attention to the plank exercise. With its help, it will be possible to tighten the buttocks, make beautiful back and tighten the abdominal muscles. This exercise should be done every day, starting with a few seconds, and each time increasing the time. In class at gym you should not give large weight loads, and then a waist will appear soon, and the figure will look more feminine and natural.

We all want to lose weight without putting any effort into it, or to have a beautiful and flat tummy, without any difficulty. Do you think this is impossible? No, everything is possible!

"Pump the press" in the office and store

Download in the office or in the store? Easily! And you don't need to carry a training mat with you. We swing the press with almost the power of thought: as soon as you remember this, pull in your stomach. So, while inhaling, we draw in the stomach as much as possible, count to 30, exhale. We repeat 20-30 times. If you do not forget to do this simple manipulation at least 5-7 times a day, then this will already be enough to tone your muscles and give yourself a little workout. This type of physical activity is called without movement. isometric gymnastics, explains fitness trainer Elena Titova. Muscles get worked by systematically repeating contractions and being in a contracted state for some time. Of course, this cannot be compared with a real "rocking chair", but for daily maintenance of tone, that's it.

Stop slouching

It is because of the limply lowered shoulders and back "wheel" that your tummy looks even more flabby and protruding than it actually is. But this is not only a visual effect - poor posture weakens the muscles of the back and oblique muscles of the abdomen. Stooped people always look older than their years and less athletic compared to those who walk with their heads held high. So here's another exercise for every day: every time you see a mirror, straighten your shoulders, lift your chin, stretch your neck up. Do you like yourself more? Well, of course. Just do not "deflate", but always carry your back straight and proudly. And weakened back muscles are easy to pump up using a regular office desk. Stand with your back to him, lean on the edge with your hands and slowly squat 10 times.

Make fun of calories

No matter how much you repeat, namely, about this most pleasant way to lose weight - laughter - everyone quickly forgets. It has been calculated that five minutes of laughter burns as many calories as a fifteen-minute run. With sincere, real, uncontrollable laughter, 70 muscles work, including the muscles of the diaphragm and the press. How to cheer yourself up - decide for yourself. The main thing is not to be overly serious where you can laugh heartily.

Do not eat "second freshness" foods

It has been proven that flabby and loose skin is caused by an excess of simple carbohydrates in the diet. Try to minimize the consumption of white bread, rich pastries, polished white rice, pasta. But fiber (oatmeal, prunes, apples) and proteins (lean meat - turkey, rabbit, chicken breasts, boiled beef) maintain skin tone. But, in addition to the composition of the food, the freshness of the food also affects the elasticity of the press. What confirms the study of scientists from Stockholm. Several hundred female volunteers were divided into three groups. The first ate exclusively fresh food - only from a trusted supermarket. The second group was fed the same caloric content and composition of food, which lay for several hours in the refrigerator. The diet of the third group of girls consisted of dishes that "hung" on the refrigerated shelves for several days before reaching the table.

As experts explain, this trouble is caused by the use of products in which the fermentation process has begun. Fermentation products impair the production of collagen - a substance responsible for the elasticity of tissues, including abdominal muscles. In addition, products that have been lying for a long time are digested worse and release more toxins, which also spoils the appearance of the skin. After a year of the experiment, it was even visually noticeable that almost all the participants had lost weight, but in the first and second groups the girls were very fit, but the participants in the third muscle groups became less elastic, and the stomach flabby.

Drink green tea

Green tea has long been considered a true ally of a flat stomach because it contains catechin, an antioxidant that helps burn fat, especially at the abdominal level (i.e., in the abdominal region). The fat that accumulates around the waist is different in composition from what, say, is deposited on the hips. This fat is very dense and its cells are not easy to "break". But the active substances of green tea, catechins, adjust the metabolism so that it aims at the maximum processing of fats, including abdominal ones. In addition, this drink is a mild diuretic, which means it helps to eliminate excess fluid from the body, which "dries" the tissues, and the stomach looks less loose. In addition, green tea in summer great way quench your thirst.

Throw away low waisted items

Judge for yourself how terrible the overhanging tummy looks in clothes where the waist is low. Great news: the high waist is back in fashion, which just allows you to mask figure flaws.

cheat

And if suddenly your girlfriend’s wedding is in a week, and you urgently need to fit into a dress that you bought out of great love, but a size smaller than yours, then it’s sometimes useful to resort to deceptive maneuvers and remember about corrective underwear. The stores are full of slimming shorts and belts. Even Hollywood stars do not disdain them, for example, Jennifer Lopez, Eva Longoria and Kim Kardashian admit that they often resort to such "assistants".

Why fat is deposited in the abdomen and what methods can be used to eliminate it at home. Most effective exercises from yoga, bodyflex, aerobics, dietary rules and beauty treatments.

Causes of belly fat

The appearance of skin folds in these areas is due to the use of junk food, frequent bloating, and lack of physical activity. In this case, the calories received are not consumed, transforming into body fat, which are primarily concentrated near the navel. Stress and childbirth can aggravate the situation, after which the muscles of the body weaken, and excess weight becomes more and more noticeable.

Let's take a closer look at each of the reasons:

• childbirth. During the bearing of a child, a woman will certainly get better, not only due to the weight of the baby, but also due to changes in metabolism. After the birth of the crumbs, the figure is not restored immediately, but only after the passage of several weeks. If a girl has never played sports, then her stomach may not decrease at all due to loss of skin elasticity.
• Bloating. With a similar problem, the part of the abdomen below the navel mainly sticks out. This can lead to disruption of the intestines, slow metabolism, flatulence, allergies to any food. The danger here is represented by yeast, kvass, beer, flour products, carbonated drinks, milk and its derivatives, wine.
• Stress. In a state of nervous tension, fat ceases to be transformed into energy, which leads to its deposition under the skin. The first place where it begins to localize is the area from the lower thighs to the navel. The situation worsens with the constant abuse of high-calorie foods.
• Improper nutrition. The abundance in the diet of fatty foods, flour products, sweets and everything that is rich in “simple” carbohydrates increases the calorie content of the daily menu. As a result, a person does not consume what he ate, and the remaining fats are deposited on the abdominal part.

Important! The presence of fat at the waist is most often due to several reasons at once.

How to make your stomach flat

You should start by reviewing your diet. Further, it is logical to connect physical activity - download the press, perform the “bar” exercise, do push-ups, etc. Various wraps allow you to speed up the effect. Do not ignore yoga asanas, breathing practice, the use of a hoop or a hula hoop specially designed to combat extra centimeters at the waist.

Flat stomach in a week with nutrition

To achieve the cherished goal, it is necessary to reduce the consumption of carbohydrates, both simple and complex, their deficiency should be compensated by vegetable and animal protein. The daily calorie intake for a physically active woman should be from 1400 to 1700 kcal. In this case, the body will consume fat as energy, which will start the process of burning it. Therefore, in order to get a flat tummy, it is recommended to exclude all foods that are difficult for the stomach - white bread, pasta, fried meat and fish.

Here's what your menu should look like:

1. Monday. The first day of the week can be started with a glass of freshly squeezed orange juice, biscuit cookies (3 pcs.) And fat-free cottage cheese (200 g). For lunch, you will need a hated chicken broth without potatoes with carrots and onions. Between it and dinner, you need to snack on a banana and an apple, or drink a glass of low-calorie yogurt. For the evening, it is recommended to cook buckwheat porridge with beets seasoned with unrefined corn oil without salt.
2. Tuesday. For breakfast, you can serve oatmeal on the water, a salad of raw tomatoes, cucumbers and green onions, a steamed hake fish cutlet. It is best to dine with rice soup on the water and cucumber without salt. After 2-3 hours, you need to drink a glass of kefir with 2-3 "dry" cookies. For dinner, boil 1 egg and treat yourself to 100 g of unsalted hard cheese. From drinks you will need green tea, to which you can add a little honey.
3. Wednesday. Start the day with semolina porridge in milk with 1.5% fat and weak black tea. Closer to one in the afternoon, eat a vegetarian borscht and a steamed beef patty. At around 4:00 pm, put a Chinese cabbage and cucumber salad in your mouth with 2 slices of rye bread. Dine, no later than 19:30, with wheat porridge on the water with chicken chop and green tea.
4. Thursday. This day should be spent in a half-starved state - you can only drink water, juices without sugar, teas, chicory. The amount of liquid consumed per day should be at least 1.5 liters. If the stomach protests, then it is allowed to eat 100-200 g of fat-free cottage cheese or a banana.
5. Friday. On the last day of the official working week, the menu should include oatmeal with dried fruits, which is suitable for breakfast. For lunch, you can eat 30 g of cheese, 1 tomato, 3 whole grain toasts and an egg. Dinner includes salad chicken breast, tomatoes, bulgur, honey and baked fish.
6. Saturday. In the morning you can eat baked vegetables (eggplants, carrots, cauliflower), chicken fillet (no more than 100 g) and freshly squeezed apple juice. For lunch, buckwheat porridge with a piece of butter and an omelet from two eggs with a tomato will be relevant. For dinner, make beef pita and baked beets with whole grain toast (2-3 pieces).
7. Sunday. On the last day of the week, unload for the stomach again - drink kefir, water, green tea, juices.

If you want to get a flat tummy, then forget about sugar, salt, spices for the whole week. Try to eat as many fresh fruits and vegetables as possible. They contain a lot of fiber, which cleanses the intestines of toxins and promotes weight loss.

How to get a flat stomach at home with yoga

It is enough to practice every day for at least 20-30 minutes. To do this, you need to have comfortable clothes (leggings and a tight T-shirt), a mat and an appropriate attitude. The best time to exercise is in the morning, around 7 am to 9 pm. It is advisable to carry it out on an empty stomach or not earlier than 1.5 hours after eating, otherwise the effect will not be so good. At this time, it is not recommended to drink water. by the most the best asanas to eliminate belly fat, "cobra", "boat", "bow", "plank" and "wind release" are considered. The proposed postures should not be done during pregnancy and back injuries, during an exacerbation of stomach and intestinal ulcers.

Asana tips:

• Bhujangasana. Spread a rug on the floor, lie on it with your stomach down, stretch your legs back, directing their toes away from you, and the heels vice versa. Place your hands under your shoulders, then lift the body of the body without lifting it from the surface of the thigh. Stay in this position for 30 seconds, then repeat this movement 5-7 times. Don't forget to breathe deeply while doing this. Thus, you will not only get rid of belly fat, but also make your back muscles stronger.
• Dhanurasana. Lie on the floor, lift above it upper part torso so that the buttocks remain on the surface. At the same time, direct your hands back over your head, trying to grab the toes, which should be raised as high as possible, bending slightly at the knees. As a result, a good deflection should form in your back. Hold this position for at least 30 seconds, then gently stop twisting and repeat the pose 9 more times with short breaks.
• Naukasana. This asana will help to remove fat from the waist. To do this, lie on your back with your arms at an angle of 20-30 degrees along the body. Now simultaneously lift your back and legs off the surface, trying to rise as high as possible without losing your orientation. For the first time, fix the pose at an angle of 30 degrees above the floor, then at 60, and then at all 90, constantly staying in this position for about half a minute. Breathe deeply and evenly as you do this. Exercise should be done 5 times.
• Pawanamuktasana. Lie on your back, bend your knees and bring them to your head, which must be directed towards them. Grab your knees with your hands, touch them with your forehead and stay in this position for 30 seconds. You should take at least 5 minutes to complete this exercise.
• Kumbhakasana. To enter this pose, get on your knees and place your hands under your shoulders, only slightly moving them to the sides. Next, straighten your legs and align your body above the surface. Elbows at this time should not bend. Fix this asana for 1 minute. You can do it differently - lean your elbows on the floor, so the load on them will be less, which is exactly what beginners need.

Note! It is not recommended to perform the proposed yoga exercises during menstruation, this can lead to increased blood loss.

How to get a flat stomach at home with a hoop

If you don't have a good physical training, then start by using a regular rubber hoop, which weighs much less than the others. In the first 3-5 days, it should be twisted at an average pace, counting up to 30, twice a day. After the specified time, increase the pace and increase the number of rotations to 50, while being careful not to drop the object. It is advisable to choose morning and evening time for this, doing 2 hours before or after meals.

If the sports equipment rubs your skin, you will have to buy a hula hoop. Training with him should last at least 40 minutes a day. The ideal posture looks like this: you stand with your feet shoulder-width apart, your hands are behind your head, your back is even. The movements are carried out from left to right, clockwise. It takes about a month of regular exercise to get a flat stomach and waist. The effect will be obvious only if you do not forget to breathe deeply and evenly through your nose.

Important! Try to twist the hoop with the waist covered by clothes, otherwise bruises may remain.

Flat stomach at home with bodyflex

The essence of this technique is correct breathing and its combination with physical activity. You need to exercise for about 20-30 minutes a day, preferably in the morning. Exercises can be absolutely anything, the main thing is that the load falls primarily on the abdominal muscles. Planks, push-ups, abs presses, leg raises, and more are good for this.

Here's what it's all about:

• Lateral stretch. Stand with a straight back, bend your knees slightly and place your hands just above them. To make it easier to hold the pose, shift your body weight to the toe of the foot. Now raise your right hand up and reach behind it with the crown of your head, and take your left thigh back. Then repeat the same thing, only in reverse - move your right leg back, and left hand- forward. At this time, count to 8, holding your breath for 30 seconds at number 4. After that, you need to exhale deeply and open your chest as much as possible.
• Scissors. Lie on the floor, raise your legs above it at an angle of 30 degrees and cross them in the calf area. Then repeat the scissor work, holding your breath and pose for a count of four. Give this exercise 5 minutes, it perfectly tightens the abdominal muscles.
• Cat. Get on all fours, rounding your back and bending your head towards the floor. Take in as much air as possible through your mouth and hold it for 30 seconds without moving, then exhale sharply through your nose and release the pose. Repeat this exercise 10 times.

Important! In order for the bodyflex to help, it is advisable to inhale through the mouth, and exhale through the nose. Thus, the fat burning process starts.

Flat stomach in a week at home through body wraps

The course consists of 7 wraps that must be done every day. The best time for this is in the evening, approximately between 19.00 and 21.00. After that, it is advisable not to go to bed for at least an hour. Before the procedure, it is recommended to take a contrast shower and cleanse the skin with a scrub. Spend it on a clean, dry body. To enhance the effect, it is necessary to use special formulations that are kept under the film from 20 to 50 minutes in the absence of contraindications.

We offer recipes for the following wraps:

1. Chocolate. Melt 3 bars of dark chocolate without filling in a water bath. When the mass has cooled, apply it with a brush or clean hands on the body, leaving for half an hour under cling film. Then rinse off with warm water and lubricate the skin with anti-cellulite cream.
2. Honey. You will need lime or buckwheat honey in a volume of 150 ml. This ingredient should be mixed with homemade heavy cream (60 ml). The mixture is whipped and spread on the skin, then wrapped in cling film. After 30 minutes, they clean it and take a shower with soap. This option is not suitable for allergies to bee products and too dry dermis.
3. Algal. Pour 150 g of dried fucus with boiling water (about 80 ml). Then let the mixture cool and add lemon essential oil (10 drops) to it. Apply the finished mass on the body, leave for 30 minutes under the film and rinse off after this time. The effect will be even better if you wear warm clothes.
4. Acetic. Soak gauze cuts in apple cider vinegar (300 ml) mixed with liquid honey (2 tablespoons) and apply them to the body, then wrapping in a film for 30 minutes. At this time, the skin can bake a little, there is nothing wrong with that. After half an hour, unwind and take a shower with soap.

Note! Wraps alone will not help you get a flat stomach, they are effective only in combination with exercise and proper nutrition.

Exercise for a flat stomach

The main emphasis in training should be on pumping up the abdominal muscles - straight, external, internal, oblique, transverse. In order for the first fruits to be noticeable, it is enough to devote 10-15 minutes a day to classes for 1-3 months. You should not train on a full stomach, and preferably in the morning, and not before bedtime. It is not recommended to drink water while exercising. Before that, you can warm up a little with squats and leg swings.

Here are the most effective exercises for a flat stomach:

• Leg plank. Lie down on the floor and, trying not to tear your shoulder blades and sacrum from it, begin to slowly raise your legs up. First fix them for 30 seconds at an angle of 30 degrees, then double it and finally take the shape of the letter "L". Then repeat the same thing, only at a faster pace. It is enough to perform this exercise 7-10 times.
• Bike. Lying on your back, repeat the movements of the bicycle, as if pedaling with your feet in the air. Start slowly and gradually increase your speed. First head forward, and then in the opposite direction, towards yourself, and so on for 3 minutes.
• side plank . Rest your right hand on the floor, position yourself at a 45-degree angle above the floor. Stay in this position for 30-60 seconds, the longer the better, then change hands. Try not to take your feet off the surface at this time. The same can be done, and leaning on the elbows, and not on the palms.
• Oblique twists. Lie down on the floor and begin to rise sharply to the right, then to the left. Do this action 10 times for each side. The legs at this time should be straightened, and if it’s really hard for you, then you can put some kind of load on them or ask someone to hold your feet.
• turns. Lying on your back, take the body along with bent legs first to the left and then to the right. Hands at this time should go in the opposite direction. Do 15 repetitions. This will quickly remove fat at the waist.

How to make the stomach flat - look at the video:

No matter how hard you do exercises for a flat stomach at home, the goal is unlikely to be quickly achieved without proper nutrition. Only in the complex you can get the perfect figure and forget about the extra centimeters at the waist!