The shortcomings of his shape, he knows that every woman. The area, which often causes discontent — the lower abdomen. Fat folds in this area brings the owner a lot of anger. To solve this problem, you need to have a comprehensive approach: special exercises, nutrition, cosmetic procedures. Slimming belly requires regular employment, and a permanent restriction on the use of the harmful food. The only way to get a slim, tight figure.
Exercises, correction of the stomach area
The first component is pumped to the press, especially the lower muscles. You need to exercise at least three times a week. Listed below are the exercises effective investigation of the abdominal muscles.
- Stand on the ground with feet together. Don't tilt forward until the case is perpendicular to the leg. Hands on the waist, or along the body. The back does not bend. Performed 30 slopes.
- The same starting position, but the feet shoulder width apart. The movement is carried out to the pool in a circle. Stomach. Buttocks tense. Repeat about 50 in both directions.
- Lie on the ground. Legs raised perpendicular to the floor. Put your hands under the lower back. Begin alternately skip one, then the other leg. So, for us, like walking in the air. The exercise 50 times.
- Climbing. Take the emphasis lying. Rely on outstretched arms. Alternately your knees up one or the other in the chest. Keep your back straight, lower back not bent.
- Times. We sit down on the ground. Hands rest on the ground behind you, feet together. Raise the lower limbs 5 to 10 cm above the floor. Raise your knee to your chest, at this point, the body is usually to bend forward. So it seems that the "fold" in half. This is the practice of the pump press to perform a straight back not less than 30 times.
- Sitting on the chair. Back straight, abdominal muscles tense. Focus your palms to the edge of the place. Raise your knee to your chest. 30 repeat an item.
If performed regularly, these simple exercises weight loss belly, quickly and efficiently.
Pump, press the men
Representatives of the stronger don't require a lot of time and effort to adjust the stomach area. They need more intense exercise, which provides special exercises. May conduct, and women whose training enables you to withstand the high intensity workout.
- The reverse twisting. Lie on the ground. Lift your legs bent at the knee. Spreading the work load — help yourself with the hands on the way to the floor. 20 repeat 3 sets.
- Bike. The starting position is the same. Remove the hand under his head. Pull the left elbow, the knee, the right leg. Then change legs: reach of right hand, left foot. The fitness exercise is performed 30 times on each side.
- V-shaped twist. The starting position is the same. Feet together. I'm going to collect them the hands and the body. 3 pcs of 25 repetitions.
- By simply turning. Also performed in the supine position. Bend at the knees. Bendable body, and then fingers reach to the feet. Finally 20 repeat 3 sets.
Pump press men requires high-intensity training, full devotion. Without these conditions, to seek relief from the stomach.
Diet weight loss belly
To this number is slim, tight, you want to keep your diet. You need to strictly follow the diet. The rules of eating and drinking will be discussed below.
Drink: Every person should drink daily 2 liters of pure non-carbonated water. Compliance with the water balance promotes normal nutrition of the cells, smoothes the skin and makes the muscles more flexible. But the water shortage in the body leads to dehydration. The body starts storing water in fatty tissues. Most of the fat localized in the abdominal area. The burning consumed the glass to the body break down fat cells. A tea, ginger, cinnamon, honey, lemon. The weight of the abdomen is also useful, fennel, mint.
Food: the Combination of protein, fat and carbs makes the diet complete. So, try to eat, just in moderation. Focus on one thing shifts the equilibrium. This can lead to various problems:
- the saturated fats to prevent the digestion process;
- the excessive carbohydrates prevent fluid escape from the body, which is related to edema;
- the excessive protein because of bloating.
It is not necessary to eat sweet food, drink, they say "0 calories". If the ad claims that the product does not contain sugar, the sweet taste it adds, artificially created additives that cause bloating.
It's good to eat dairy products containing pre-or probiotics. It's kefir, yogurt, baked, fermented milk, yogurt, etc. The positive effect on the digestion, without abdominal distension due to increased production of the gases.
A healthy habit, food, negative calories, when the body spends more energy digesting these foods than you get in the consumption. These are the following: pineapple, celery, cabbage, peaches, watermelon, zucchini, apples, peppers, oranges, radishes, tomatoes, onions, beetroot, salad (greens). Beneficial spices it is worth noting, red pepper, ginger powder, cinnamon.
Cosmetic treatments for a flat stomach
To achieve a slim waist, a flat stomach is not enough to perform a number of exercises pump press the button. Would you like more cosmetic treatments effective weight loss abdomen.
The most popular means to weight loss, correction of problem areas massage. It is not necessary to seek the services of a professional. To perform the self-massage everyone can do at home, completely free of charge. You can use essential oils by rubbing during the procedure, which promotes better blood circulation, burning of fat, smooths the skin.
In addition to the massage oil you use the package the wraps. The home treatment is enough to make the mixture the most effective oils and MASSAGE it into the skin, and then wrapped the problem area with the plastic packaging.
A flat belly requires a lot of work. A useful habit to workout in the morning, perform self-massage in the evening after shower, pamper yourself with a body wrap 2-3 times a week. Then the result will not wait.