All of us, sooner or later, come across the fact that our old favorite jeans suddenly become small. And even if they are still fastened, the belly hanging over the belt does not add to us a good mood. Of course, you can love yourself and such, and even change the wardrobe for shapeless clothes. But what to do if you still want to feel relaxed on the beach and with friends in the bath, and even brag about the fashion accessory in the navel? So where do you start?
How to make the stomach flat?
There is a lot of exercise. But do not forget the main thing: a beautiful belly is not only physical activity, but also a diet focused on calorie deficit. It will allow you to get rid of excess deposits, and a set of exercises for the press will only make your stomach flat and tight.
The fact is that the abdominal muscles are the most lazy muscles! They can not work for a very long time in the ordinary way of life, if we do not give them this opportunity specially. The simplest exercise for a flat stomach is tension and relaxation of abdominal muscles. It can be performed in any position and anywhere - in public transport or even sitting at the TV. The main thing - do it systematically!
Of course, if we have decided on something, we want to achieve the desired result. If you are persistent enough to bring things to the end, and not give up after two or three classes, then it is not necessary to sign up for a fitness center. Armed with a set of exercises for a flat stomach, you can effectively work at home. The choice of different techniques is simply huge on the Internet, and in stores. The main principle in the classes is regularity. Do at least 3 times a week.
What should I look for?
Of course, we all would like to find such effective exercises for the abdomen, so that it became flat in a week. And, of course, this is our desire to use, advertising various training packages. Most of the fast effect depends on your initial state and on how much you need to adjust the figure. Think for yourself: if all was so simple - we would have been surrounded by ideal figures for a long time and not only on TV screens.
Do not be discouraged if you do not see the effect right away, even from the best exercises recommended for a flat stomach. Nature has so ordered that we tend to lose weight evenly, but still the deposits on the hips, waist and abdomen are thrown in the last place. Be persistent!
And further! Effective exercises for a flat stomach must necessarily be diverse and designed to work different muscles of the press. Perform them slowly, without jerking, but intensely, keeping the rhythm of breathing. And remember: all exercises are performed solely by the work of the abdominal muscles and only after the warm-up.
Exercises for a flat stomach
Of course, most of the exercises for a tight, flat stomach are known to everyone. These are "scissors", "bicycle" and even "artist", which draws imaginary figures. But still give some of them for clarity:
Exercise on the upper muscle group of the press
Starting position: lying down, knees bent, arms crossed on shoulders.
Take a deep breath and on exhalation lift the chest to the shoulder blades. Exhale the air completely from the lungs.
Exercise for oblique abdominal muscles
Starting position: lying down, leg bent at the knee. Put on her ankle the other leg, and put your hand on the opposite side of the head.
Take a deep breath and stretch out with a bent elbow to the knee.
Change the side.
Exercise for the lower muscle group of the press
Starting position: lying down, legs bent at the knees. Take a deep breath and raise your legs as you exhale. Pull the heels to the ceiling, without lifting the lower back from the floor, the socks are aimed at themselves. Smoothly bend the legs back, not putting them on the floor.
Isometric exercise
Starting position: lying down, knees bent. Pull one knee towards you and put the opposite hand on the outside. On exhalation, try to prevent the knee from moving to the side. On inhalation we rest.
Change the side.
Do this same exercise, placing your hand from the inside of the knee, resisting its movement inside.
Repeat each exercise 10-20 times. Increase the load gradually, but not sparing yourself, do it regularly - and the result will not be long in coming.