Exercises for a flat stomach. Video

Effective exercises for a flat stomach

Aerobic exercises, which include running, swimming, cycling, will help get rid of those extra centimeters in the abdomen. Aerobic exercise burns calories quickly and significantly reduces body fat. If your goal is to get a leaner body, combine aerobic activity with abdominal exercises. Lessons with fitball will become effective and boring training.

Fitball exercises.

1. Lie face up with the ball between your legs. On the count of “one”, squeeze your legs and lift as high as you can. Hold this position for two counts and return to the starting position. Repeat 12 times for three sets, a break between sets of 30 seconds.

2. Lie face up, place your heels on the ball (as in the photo), stretch your arms on the floor behind your head. On the count of “times” raise the body and try to reach the toes, repeat 12 times in three sets.

3. Sit on the ball, then lean back with your hands on the floor behind you, palms down, legs extended. Bring your right knee to your chest, return to the starting position, then repeat the same with the left knee. Do 12 reps for three sets.

4. Lie on your back, arms behind your head, elbows apart, ball trapped between your legs, legs extended above the floor. Raise your left shoulder to your right knee. Repeat with the right shoulder. Do 12 reps for three sets.

Do a set of exercises two to three times a week.

For those who have not purchased a fitball, but really want the perfect press, the video exercises for a flat stomach “Press in 8 minutes” are suitable.

Flat stomach: what to eat to lose weight

Exercise is not enough to make your belly flat. You should review your diet and make a choice in favor of proper nutrition.

Ditch the refined carbohydrates found in soft drinks, jams, confectionery, baked goods, ice cream, in favor of unrefined, complex carbohydrates (nuts, seeds, brown rice). According to a study published in the American Journal of Clinical Nutrition, women who ate complex carbohydrates got into shape faster than those who cut them off altogether. Add “good” fats to your diet – olive oil, avocado, seafood. Also, try to consume at least 10 grams of fiber every day. It is found in vegetables, fruits, legumes.

Scientists from Harvard University Medical School found that calcium and vitamin D also help reduce abdominal fat. The study participants were divided into two groups and put on the same low-calorie diet. True, while some drank regular juice, while others – enriched with calcium and vitamin D. After four months, it turned out that the participants in both groups lost the same weight, but those who drank the fortified drink lost more weight in the abdomen.

Massages and wraps for a flat stomach

Massage and cosmetics for burning extra centimeters will help speed up the process of losing weight in the abdomen.

Massage is an effective remedy in the fight against extra centimeters. “Thai massage for body shaping is performed at intervals of three to four days. During the session, the metabolism is accelerated. The body is cleansed of toxins and continuously burns fat. Puffiness goes away, muscles and skin are toned. Even the next day after the session, the body continues the processes of regeneration and self-purification. The only drawback is that the procedure is a little painful, ”said Elena Detsik, leading figure correction specialist at the Symphony SPA beauty and cosmetology center.

Self-massage for a flat stomach

Recommendations: abdominal massage can be performed no earlier than 1,5-2 hours after eating. For skin diseases, as well as during pregnancy and menstruation, massage is contraindicated.

1. Lie on your back and in a circular motion (clockwise) stroke your stomach, gradually increasing the pressure (about 30 seconds).

2. Knead the abdomen by rotating fingers from the lower abdomen up to the ribs.

3. Rub your stomach by moving your palms in opposite directions.

4. The massage ends with light strokes in the abdomen. The massage should be done every day for 10 minutes. Special creams for weight loss will improve the effect due to the fat-burning elements included in them.

Healthy sleep and lack of stress is the key to being slim

It turns out that healthy sleep and a lack of stress affect your figure as much as exercise and proper nutrition.

Healthy sleep and no stress

Scientists have found a relationship between healthy sleep and extra centimeters in the abdomen. Sleep too short and too long are equally harmful to the body and contribute to the accumulation of body fat. Doctors recommend sleeping 7-8 hours a day.

Stress is another reason for imperfect waistlines. During stress, the hormone cortisol is released, which causes the body to store belly fat. Meditation and yoga can help relieve tension. Plus, five powerful abdominal asanas will keep your abdomen flat and firm.

Hardware techniques

Hardware techniques will help to get rid of extra centimeters in the abdomen. However, it should be borne in mind that this method is just an addition to a set of measures aimed at losing weight.

Salons specializing in hardware slimming techniques offer various methods of body shaping: ultrasound therapy, electrolipolysis, electromyostimulation, lymphatic drainage, vacuum massage.

Specialists of the Cosmetology Center on Smolenka told WDay.ru about the Futura Pro complex muscle biostimulation program, which is becoming more and more popular.

Operating principle

Muscle workout, comparable to a four-hour intense workout in the gym, is carried out thanks to the effect of an electric field, light and ultrasound on tissues, where natural physiological processes are activated. The effect is consistently on the skin, subcutaneous fat and muscles. In this case, there is no pain. It is noteworthy that an immediate visible effect is achieved after the first procedure. As you know, muscles have an insignificant supply of glucose, which is quickly consumed in the process of biostimulation, and to continue working the muscles use a different type of energy – the fat layer, due to which lipolysis occurs (the process of breaking down fats).