How to make a flat stomach at home

There is more than one way to help you lose weight and remove your stomach. These include: all kinds of diets, playing sports in the fresh air, in gyms, as well as performing certain exercises at home. The latter option is especially interesting for full people, as it helps to correct the figure, reduce the abdomen and other parts of the body without financial costs.

In order for the result to meet all expectations, it is necessary not only to carry out clearly all the exercises, but also to pre-massage, at the same time monitor your diet.

Massage for a flat stomach at home

If the goal is to get rid of a sagging abdomen, then you need to start with massage. To do this, it is recommended to lie down or stand on your feet. With great efforts, massage the abdomen. Do this for 5 minutes. The use of anti-cellulite cream is recommended. It has a warming effect. Applied in such cases, massagers, thanks to which the muscles of the abdominal cavity are involved.

1. The palms are crushed into cams and actively massage the stomach with them, making circular movements in the clockwise direction.
2. Using a massage brush or a mitten, massage the abdominal cavity, with transitions to the sides.

6 simple abdominal reduction tips

1. Experts recommend avoiding stressful and exciting situations. They are sure that in this state, the level of the hormone cortisol, which provokes the accumulation of fat in the abdominal cavity, abruptly jumps in a person. What to do in this case? You can calm the nerves with valerian or motherwort extract. A good solution is to take glycine, afobazole. It may seem strange, but positive emotions contribute to body shaping.
2. It is necessary to exclude completely or partially the consumption of alcoholic beverages. Any of them is ready to increase the amount of cortisol in the body, which contributes to the deposition of fats. To lose weight in the abdomen, you must adhere to a two-week diet. In this case, you need to move a lot, spend more calories than take them. If a person spends less energy than receives as a result of nutrition, then he will not succeed in losing weight and removing his stomach. It is better to exclude the evening diet from the daily menu.
3. To reduce the size of the stomach, you should choose a diet that includes a lot of green and red vegetables. However, products containing starch should be excluded. Do not abuse fatty and fried, smoked foods. Thanks to fiber (saturates the body, dampens the feeling of hunger), available in vegetables, you can get rid of fat accumulations in the abdomen.
4. The diet should be enriched with brown rice, as well as dietary fish or poultry meat. In this case, the consumption of a large number of fruits is not desirable. Many of them contain enough glucose, which stops the process of losing weight, including the abdomen.
5. Every day you need to drink 2-3 liters of water, so that the metabolic process, the removal of toxins and toxins proceeds normally. Otherwise, the body will not be cleaned in a timely manner, which will cause the deposition of fat in the abdominal cavity, other parts of the body. You can use diuretic herbal extracts. They help with poor functioning of the excretory system. Active water exchange in the body is needed to reduce the stomach.
6. The above recommended actions will be useless if you do not give yourself physical exertion in a home environment.Simple, but effective exercises will help you remove your stomach and strengthen your muscles. The main thing is to know the order of all actions.

What are the rules for doing exercises for the press

Exercise will help burn fat in the abdomen, make it flat. The following rules must be remembered:

1. The loin should not bend.
2. In the process of doing the exercises, the abs muscles are separately involved. Legs and back should be relaxed.
3. The load on the press give a sufficient number of repetitions. This is necessary for burning fat in the abdominal region. It is recommended to start with 20 repetitions, then gradually increase their number. You can not focus on counting, but perform exercises in the morning until a strong burning sensation in the muscles.
4. At the end of classes spend stretching. They lie down facing the floor, raise the upper part of the torso, resting on their hands. Breathe in, bend back. One feels how the stretching of individual muscle groups occurs.

How to get rid of a belly at home

A whole technique of complex exercises designed to reduce and subsequently rid the abdomen has been developed. It is quite possible to achieve this house, and the result will exceed all expectations.

Important!
If a person has not trained for a long time before, did not do simple morning exercises, then you need to start classes gradually. You can not immediately give large loads. Before starting the main exercises, you should do a light workout. You can dance or jump with a skipping rope. The essence of such training is to warm up a specific muscle group. The breath must be right.

6 exercises against sagging belly

1. Lying on the shoulder blades, exhale, tighten the stomach. Retract the front of the abdominal cavity. During inspiration, the abdominal muscles are in tension. The front of the abdominal cavity remains pulled inward. Movements are performed twenty times in a row.
2. They take their starting position - they lie on the floor with their shoulder blades, and their hands are removed behind the head. The upper body is lifted while pulling the knees in the direction of the chest, and the heels - in the direction of the buttocks. They take the stomach into themselves with all their might. The right leg is pulled in the air, and the knee of the left leg is directed to the opposite elbow. The steps are repeated with the other knee. The number of repetitions should be 20.
3. They lie on the left side, and the legs are slightly bent around the knees. Twist the upper body to the right around its axis. They reach the heels with their hands, lifting the knees from the floor, as well as the shoulder blades. The accepted position is held for 60 seconds. Further, the movements are repeated, lie on the right side. There should be 20 replays.
4. They take their initial position - they lie on the shoulder blades, bend their legs in the knees, rest on the floor. The back should be pressed to the surface of the floor, and the arms should be along the body. While exhaling, they raise the pelvis high, draw in the stomach. They are in this position for up to 40 seconds. Then slowly lower the pelvis, and repeat the action twenty times.
5. Lying on the shoulder blades, raise the knees to the chest. Hands are spread in different directions, palms are pressed to the floor surface. Slightly lift the buttocks, move the hips to the right. Knees hold together, not lowering them. Returning to the original position, repeat the movement for the opposite side. There should be twenty repetitions.
6. The initial position - lie on the shoulder blades, bend the legs at the knees, sending them in one direction. In this case, the hands should be in the opposite direction. So repeat the exercises with sequential alternation. Twenty sets are done.

Thanks to the above exercises, you can really tighten the stomach, strengthen the muscles of the abdominal cavity. This is a great way to lose weight and become slimmer without harm to health.

How to get rid of the lower abdomen

This is one of the global problems for many women who have had to give birth.As a result, there was a stretching, muscle relaxation, which led to a sagging stomach in the lower part. There are generally accepted exercises aimed at pumping the bottom of the press.

It is necessary to lie on the floor, raise highly straightened legs, followed by raising the pelvis and tearing the tailbone off the floor surface. This exercise is done correctly and continuously. The goal is not to simply lift the legs, but to pull the lower abs muscles.

When performing exercises, a person should feel a burning sensation in the lower abdomen. This will be a signal that the process is going right. If you follow all the recommendations, then after 1.5 months the muscles of the press are relatively stronger, will hold the abdominal wall. The waistline will become smaller, which is also a pleasant result for any woman.

Adhering to all the above recommendations, you can effectively adjust the figure, make the stomach flat, and the waist is narrow. But you can not interrupt the exercises, as well as stop monitoring nutrition. Together, you can achieve great results and stably maintain them.

Video: flat and beautiful belly in 10 minutes