How to make a flat stomach, practical tips. Flat stomach in a short time: methods

When summer is just around the corner, and unwanted centimeters in the abdomen do not want to go away, it's time to start hard training and reconsider your diet. It is known that fat does not disappear locally, and it is impossible to lose weight only in the waist area. Find out in this article how to achieve a flat stomach and get a beautiful figure through exercise.

Secrets of a flat stomach

A taut belly, a thin waist is the dream of most women. To bring the figure closer to the desired ideal and get rid of the hated kilograms, simple secrets of a flat stomach will help:

Beware of foods that retain fluid and cause bloating (smoked meats, alcohol, high-calorie and fatty foods).
Physical activity is half the success on the way to a delightful waist.
Anti-cellulite massage will help improve muscle tone.
Do the "vacuum" - an effective exercise based on proper breathing and contraction of the abdominal muscles.

Girls often use little tricks that help make the stomach visually flat. For example, properly selected clothes play an important role in this - wide-cut blouses and high-waisted dresses can delicately hide an imperfect figure. If you want to wear tight clothes but are worried about unattractive creases, shapewear will make your silhouette look slimmer.

Try to divert attention from the problem - if you are not lucky enough to have a flat tummy, try to focus on other virtues. With the help of clothes, you can emphasize beautiful breasts or slender legs that will overshadow the imperfection of the abdomen. Playing with colors and prints of outfits, you can visually reduce the waist, giving the figure a slim figure.

Use the secrets of a flat stomach, but remember that a truly beautiful figure and a healthy body can only be achieved through systematic exercise and a balanced diet. Take care of yourself, take time for active rest, avoid stress, eat healthy food, and your figure will definitely become beautiful and fit.

How to get a flat stomach at home

Finding a flat tummy at home is possible - it is not necessary to go to fitness centers if there is no money or time for this. In order for homework to be effective, you should follow a few rules:

when performing exercises, strain only the abdominal muscles, leaving the legs with the lower back relaxed;
keep the back rounded, without arching the lower back;
repeat exercises in several approaches for fat burning in the abdominal region;
do not forget to stretch after a fitness workout, bend well in the back, while correctly alternating inhalations with exhalations.

Effective exercises for a flat stomach

Wanting to get a flat stomach at home, girls mistakenly exhaust themselves with diets, forgetting about the importance of training. A well-designed program is as important as a balanced healthy diet. Doing it systematically at home, you will achieve amazing results. The following exercises for the abdomen at home will make the waist slim, and the press - toned and beautiful.

flat stomach in 2 months

Two months is the optimal time to bring the body into good shape. By reducing sweets, fatty foods, flour products, fast food and alcohol in your diet, you will automatically get rid of fat. Since just having a flat stomach is not enough, go in for sports - tightened muscles and beautiful abs look much more attractive. It is quite possible to make a flat stomach in 2 months by performing a set of simple physical exercises listed below.

Leg lift. Starting position: lying on your back, spread your arms to the sides, bend your knees, raise your legs. While tensing your abs, slightly lift your buttocks off the floor, hold for a few seconds, then come back. The back is pressed to the floor, breathing is deep, measured. Do 3 sets of 10-13 reps, relaxing in between, breathing properly.

Leg circles. Lie down, press your back to the floor, arms along the body. One leg is raised, fixed vertically. The sock stretches up, the heel is turned inward. The upper back is relaxed. Perform circles with your foot without lowering it. Keep the press in tension, do not forget about the correct deep breathing. The number of repetitions is 3 times, 10 alternately with each leg.

Bike. Lying on your back, raise your bent legs, pull your feet closer to the pelvis. Keep your hands behind your head, spread your elbows. Tightening your abdominal muscles, lift your shoulders off the floor and straighten one leg at a 45-degree angle, reaching with the other shoulder to the knee of the bent leg. Movement is smooth. Repeat 12-15 times for 2 sets, taking short breaks.

flat stomach in a month

When wondering how to make a flat stomach, girls often think about the time it will take. A flat stomach in 30 days is a difficult but doable task. If the situation is not critical, and you only need to give the stomach an attractive relief, then a month is enough for the first tangible results. If there are a lot of fat deposits at the waist, then in a month you can start the process of losing weight and get rid of a few centimeters.

To the exercises above, add a more complex one - twisting with a lunge. From a prone position, pull your legs to the pelvis, hold your hands behind your head. Gently lift your shoulders off the floor, feeling tension in your abdominal muscles. You should pull the knee to the chest, then stretch the leg. Do 3 sets of 10-15 repetitions alternately for each leg. Breathing is deep, measured, tighten the press.

flat stomach in 2 weeks

If you want to achieve a flat stomach in 2 weeks, you will have to work twice as hard. Physical activity should increase - walk more, play active games, run in the morning. Avoid alcohol, carbonated drinks, as the liquid will linger, and it will become much more difficult to achieve what you want. The technique of exercises and the way they are performed change - if you want to quickly see the result, increase the number of sets and repetitions, use weights for the legs.

Dilute your usual workout with fitball exercises that will help you quickly find a toned abs. Sit on the ball, place your feet at a small width, cross your arms over your chest. As you step forward, gently lower your back onto the ball. Keep your head on the weight, legs need to be bent at the knees. From this position, slowly twist, applying the efforts of the abdominal muscles, alternately: head, shoulders, back. Slowly return to the first position. Do the exercise 12 times 3 sets.

flat stomach in 3 weeks

To get in shape and get a flat stomach in 3 weeks, eat right, make time for fitness training and regularly perform the exercises for a flat tummy above. Add to them an effective plank exercise, and a beautiful press will not take long. The plank is a stand at the same time on toes and elbows, when the buttocks do not rise to a height, the abdominal muscles are tense. Start holding the bar for a minute, gradually add thirty seconds a day.

flat stomach in a week

You will most likely not be able to find a perfect stomach in a week, but you can try to tighten the abdominal muscles and remove a few centimeters from the waist. Eliminate junk food from your diet, exercise hard, focusing on the muscles of the press, and the changes will surely please you. Pay special attention to different types of crunches - with a roller, on a fitball, with outstretched arms, with legs raised up, reverse twists. Do the exercise "vacuum" for the abdominal muscles, using the correct breathing technique, and after a week of classes, the tummy will become elastic.

Flat stomach without cubes

Many girls want to know how to get a flat stomach without cubes and muscle building. A flat stomach without cubes is the result of a balanced diet and properly designed fitness workouts. So that the relief does not appear, but at the same time the waist remains thin and the skin is taut, be sure to stretch after exercise. If you work out in the gym, do not do heavy weight loads, and then your figure will remain feminine, and your stomach will be flat, without the appearance of cubes.

Video: 5 minutes for a flat stomach

Summer has already arrived, and the extra centimeters around the stomach do not want to go away. The time has come when you need to revise your diet, start physical training. We know that fat does not disappear locally, so only in the waist area is unrealistic.

Read the article to the end to learn how to flatten your stomach using special exercises.

Every woman dreams of having a thin waist, toned belly. By the way, to have a figure close to the ideal, as well as get rid of unpleasant kilograms, simple secrets of a straight stomach can help you:

Eliminate from your diet foods that retain fluid that contribute to bloating: fatty high-calorie foods, alcoholic beverages, smoked products.
Your salvation is constant physical activity, they will bring you an amazing waist.
Do regular anti-cellulite massage to improve muscle tone.
Take on board a special exercise - "vacuum", which ensures proper breathing and contraction of the abdominal muscles.

Some girls show little tricks to hide a completely unflatter belly. They carefully select clothes - high-waisted dresses, oversized blouses that disguise an imperfect figure.

If you prefer tight clothes, you can not worry about nondescript folds - special corrective underwear will create a slender silhouette.

Do not attach great importance to the problem of a non-flat stomach. If you're unfortunate enough to own a flat tummy, try focusing on other benefits of your body.

The clothes chosen by the fashion designer will emphasize the graceful chest, or slender legs, which can overshadow the imperfection of the tummy. Choosing juicy flowers and prints of outfits, you will be able to visually reduce the waist circumference and create the illusion of a slim figure.

You can use the secrets of a flat stomach, but know that you can get a beautiful figure, an ideal body only with the help of regular exercise and proper nutrition.

Watch your posture, find time for outdoor activities, beware of depression, stress, eat whole foods, and your reward will be a toned, beautiful figure with a flat stomach.

How to get a flat stomach at home

Getting a flat tummy at home is acceptable. You don't have to go to fitness centers when you don't have the money or time to do so. However, to achieve the desired goal, physical exercises should be carried out as follows:

Performing any exercises, try to strain only the abdominal muscles, the lower back and legs should be relaxed;

Do not arch your lower back, keep your back round;

Exercises must be repeated in several approaches - this will help burn subcutaneous fat in the abdominal region;

After each fitness workout, do a high-quality stretch - bend your back as much as possible, alternating correctly inhaling and exhaling.

Some girls, trying to find a flat stomach at home, in vain torture themselves with "super diets", not attaching importance to the importance of training. A specially designed exercise program is on par with a balanced healthy diet in terms of importance.

One has only to systematically practice at home, and you will achieve stunning results. The exercises for the abdominal muscles recommended below at home will create a slender waist, and the press will become beautiful and toned.

Flat stomach in 60 days

Two months is an acceptable time to get a beautiful figure. Reduce, even better, remove alcohol, confectionery, fast foods, fatty foods, flour products from your diet. This is the only way to get rid of the hated fat.

It’s good to have a flat stomach, but it’s not enough - regular exercise will make your figure perfect - after all, toned muscles against the background of beautiful abs look much more attractive.

The experience of many women proves that in two full months you can get a flat stomach if you perform a set of simple physical exercises below.

Leg raise

Lie on your back, arms at the same time spread apart, knees bent, raise your legs. Tighten the press, slightly lift the buttocks from the floor, linger for a few seconds, then go back.

Press your back to the floor, watch your breathing - it should be measured, deep. Do three sets, each with 10-13 repetitions, relax between them, breathing evenly.

Leg circles

Lying on your back, press it to the floor, hands are along the body. Raise your left leg, fix it vertically. Pull the toe up, turn the heel inward. Relax your upper back. Perform circular movements with the leg, leaving it in a vertical position.

Keep the press in tension, breathing deep. Repeat 3 times, 10 alternately with each leg.

Bike

Lying on your back, raise your bent legs, pull your feet closer to the pelvis. Hands behind the head, elbows apart.

Tighten your abdominal muscles, lift your shoulders off the floor, straighten one leg 45 degrees, stretch the other shoulder towards the knee of the bent leg. The movements are performed smoothly, repetitions 12-15, 2 sets, between them there are short breaks.

Girls often ask themselves how to make a flat stomach in a month. The task, of course, is not easy, but you can try. When the situation is not critical, you only need to provide a beautiful relief to the stomach, a month is enough to get the desired effect.

If a lot of fat is deposited on your waist, then in thirty days you need to connect the procedure to get rid of a couple of centimeters.

To the exercises above, add the complex one - twisting with a lunge. In the prone position, pull the legs to the pelvis, hold the hands behind the head, smoothly tear off the shoulders from the floor, feeling the tension of the abdominal press.

Pull the knee to the chest, then stretch the leg. 3 sets of 10-15 reps, do each leg. Tighten the press, breathing even, deep.

flat stomach in 3 weeks

You can bring your figure into a slender shape, get a flat stomach in 21 days, but for this you need to eat right, do hard fitness training, and constantly perform the exercises to get a flat stomach, given above.

You just need to add another very effective plank exercise that will help you make beautiful abs. What is a plank? It is necessary to rest on the floor at the same time on the elbows and socks, while the buttocks do not rise, straining the abdominal muscles strongly.

The first approach is one minute, gradually add time for half a minute a day.

You have to work hard if you want to get a flat stomach in fourteen days. It is necessary to increase physical activity - morning jogging, long walks, active games (volleyball, basketball).

Give up alcohol, soda, so as not to retain fluid in the body. You should increase the number of repetitions and approaches of the above exercises. Add weights to the legs.

Combine your usual workout with fitball exercises, they will help you get a neat press faster. Exercise: sit on the ball, spread your feet at a small width, cross your arms over your chest. Step forward, slowly lower your back to the ball.

Keep your head in the air, bend your legs at the knees. From this state, slowly twist, while applying efforts to the abdominal muscles, in turn - the head, shoulders, back. Slowly return to the starting position. 12 reps, 3 sets.

flat tummy in 7 days

Not everyone succeeds in finding a perfect stomach in a week, although it is possible to tighten the abdominal muscles and burn a few centimeters of fat at the waist.

The requirements are the same: do intense sports, give up junk food, focus on the abdominal muscles.

By following these conditions, the result will please you. Do more sets of crunch exercises—reverse crunch, roller, leg up, ball, arms outstretched.

Do not forget about the exercise “vacuum; for the muscles of the peritoneum, use the appropriate technique of breathing exercises. In a week you will see an elastic tummy.

Flat tummy without cubes

Our readers are interested in how to get a flat stomach without cubes and built-up muscles.

A flat stomach without cubes is obtained after a balanced diet, performing fitness training according to a special scheme. The relief will not appear, the waist will remain thin, the skin will tighten if you stretch after each physical exercise.

When exercising in the gym, do not perform strength exercises with weight loads. All this will provide you with a feminine figure with a flat stomach without cubes.

Flat stomach in five minutes - video

Every woman's dream. I WANT to collect for you the most proven and effective methods, thanks to which you can reduce your waist in the shortest possible time, tone your muscles and skin, and also get rid of discomfort in the abdomen.

The most important thing in solving any problem with a figure is an integrated approach. If you do abs every day and eat buns at the same time, the results will be useless. Therefore, first of all, it is necessary to choose an integrated approach: exercises, diet, as well as cosmetics and massage.

Diet for a flat stomach

The basis of a diet for a beautiful figure is the complete exclusion of sweet and fatty foods.

If you are serious about your diet, be sure to include in your diet grain foods and vegetables that are rich in fiber: brown rice, apples, cucumbers, legumes, zucchini, seaweed and leafy greens.

Starting position: lying on your back, hands under the pelvis. Raise your legs. For 3 minutes, do "scissors", then immediately "bike". Try not to bend your lower back, press it firmly to the floor.

Second week

Everything is the same as in the first week, only in the 1st and 2nd exercises the legs are not on the floor, but on a chair or sofa, bent at a right angle.

Third week

The same exercises, only in each at the top point we fix the position of the body for 2-5 seconds, as much as possible, the muscles should burn.

Fourth week

We do everything the same, only at the fastest possible pace and without rest.

Fifth week

Add weights, they need to be held behind the head. For beginners, the weight is 0.5-1 kg each, for amateurs - 1-2 kg, for advanced ones - from 3 to 5 kg.

sixth week

Fix the result by combining the nuances of the 3rd and 5th weeks.

After each workout, try to do cardio exercises: jump rope for 5 minutes, run or take a walk.

After this program, select the one that is attached to the video and do it for 2 months. Then return to the first and so alternate as much as possible all the time.

Useful tips for getting a flat stomach and

1. Massage is very useful for the abdomen. Choose oils and creams with a tightening effect. Massage can be manual or carried out using anti-cellulite massagers and silicone cups. This method is contraindicated for those who have diseases of the gastrointestinal tract and pressure problems.

2. Try to give up alcohol - it is very high-calorie, and beer is especially dangerous for the waist, which increases the stomach.

3. Always keep your posture. After all, the stomach is especially noticeable in those who stoop. The body takes an irregular shape, the internal organs are displaced, and the stomach protrudes.

4. In the middle of the day, try to do one easy exercise - retraction of the abdomen. Retract and relax the anterior abdominal wall. After a week, your stomach will be noticeably flatter.

5. Daily rub the stomach with cold water: first to the left side from the right (at waist level) and vice versa, and then clockwise in a circular motion.

Every woman should have in her arsenal a couple of ways to keep herself in good shape, paying attention to tightening the abdomen, hips and arms. Simple ways for every day will help you easily get rid of sagging skin on your stomach, this does not require a trip to the massage therapist, or a set of body wraps, or grueling workouts in the gym. What should be done to bring the press back to normal and always keep a thin stomach in shape? the site will talk about 9 life hacks on how to get a flat stomach without straining in a beauty salon and a gym.

How to make a flat stomach: learning the rules

Fast walking is the basis of harmony

A great way to lose weight is brisk walking. For this, walking along the alleys of the park at a faster pace than usual for 30 minutes is suitable. Nordic walking also has a positive effect, which, in addition to excess weight, also helps to acquire a strong heart, as well as healthy blood vessels.

The starting point on how to create a thin waist is the acceleration of metabolism and physical activity is indispensable. Combine walking with light jogging, sports games with friends and family. There is nothing better way to sweat a lot than playing catch-up with the kids or jumping through the rubber band.

Fat-burning metabolism is achieved through a calorie deficit, when the body uses fat as an energy source. This does not mean that you should starve and move more. It is better to pay attention to your diet and increase active walks.

Perfect posture and a taut stomach - a duet of beauty and harmony

If the spinal column is bent, the abdominal muscles are stretched and become flabby and inelastic, they lose their tone and the skin sags, a rounded tummy appears instead of a beautiful press. By correcting your posture, you can restore the tone of the abdominal muscles and at the same time tighten the skin. In order to create the perfect posture, you should perform simple exercises:

Walk around the room with a big book on your head, sit and squat with it.
Wear a posture corrector.
Stretch your neck with your hands if you sit at the computer for a long time.
Bend your back, sitting on a chair, and stretch your arms to the floor.

Do not lose measure in food - be aware of the benefits and harms of each dish and product

Overeating has long been considered the enemy of a thin waist and flat stomach. Evening overeating has a particularly negative effect, because it is at night that the metabolism slows down, so the body cannot cope with the influx of food in the evening. It is recommended to eat 2-3 hours before bedtime, and before going to bed, you can drink a glass of water or yogurt.

In addition, not only the amount of food eaten has a negative impact, but also the way it is consumed. In order for the products to be completely absorbed by the body, it is necessary to chew food thoroughly (about 10 times before swallowing). You can find out when saturation comes only 30 minutes after eating. It is also better to chew small pieces, so you will quickly realize that you have already eaten.

Drink cool water - it will help you burn more energy

The body cannot use cold water for its own needs, it must first be heated and only then used. Therefore, it is the liquid that is considered the main component for accelerating metabolism. And to heat the water, the body expends more energy. So, drink cool water instead of warm water to speed up your metabolism and gradually lose weight.

Remember to drink more fluids to remove excess water.

Do not be surprised, but it is a sufficient amount of water consumed throughout the day that can remove excess fluid from the body and relieve swelling. If you do not consume water in the volume that is necessary to ensure important processes, the body will begin to accumulate fluid to feed the organs. In this case, the accumulation of fluid leads to swelling and "bloat" of the waist. Often, excess weight is not so much the result of malnutrition, but of improper fluid intake and constant dehydration.

Drink 5-6 glasses of water a day, outside of liquid foods (soups, smoothies). Also find out how to properly remove water from the body, if it so happened that it has accumulated in the form of edema.

Remember that active movement provides muscle tone

Lead an active lifestyle, visit the pool, do morning exercises. Even simple exercises to relieve fatigue or to cheer up will help tone muscle mass. A 15-minute stretch or yoga asana is the minimum plan for slimming your waist and reducing belly fat.

Find out why it's good to do simple exercises in the morning - 6 reasons in favor of morning exercises

Put health first, ensure a healthy microflora in the intestines

Normal digestion and a stable metabolism will allow the body to absorb important trace elements necessary for the healthy functioning of all organs. Provide a constant stream of probiotics to the intestines with food: yogurt, cheese, sauerkraut, kefir.

Be sure to eat breakfast, otherwise by the evening you will lose count of the food eaten.

Leaving the body without morning recharging, in the evening you can lose control while eating. After all, saturation comes some time after eating, so the amount of food eaten in the evening will exceed the allowable norms for creating a flat stomach.

Follow the rule: 15 minutes after getting up, do morning exercises and 40 minutes later have breakfast. So you can start the process of digesting food, the head will be fresh to generate new ideas.

Relax your mind and body

Do not torment yourself with negative thoughts and hard work: the production of the stress hormone affects the figure as fat accumulation. The hormonal background suffers primarily with an unbalanced mental state, therefore, the more stress and fatigue, the more likely it is to recover.

And if you want to tighten your body, you need to clearly maintain the line between an active lifestyle and healthy rest.

Everyone relaxes in their own way, take 30 minutes of your time in the evening to calm your nerves and calmly do what you love.

Many girls want to have a flat toned stomach. You can achieve the desired result even at home by regularly performing special exercises aimed at training the abdominal muscles. About the anatomy of the muscular torso of a woman, what exercises are considered effective, how to perform them and with what regularity (training program), we will talk in more detail in the article.

The main mistake of beginners in losing weight is that they try to fully fulfill all the loads intended for already trained people. You can’t do this - you need to increase the intensity of classes gradually, allowing the body to get used to the loads.

following the plan. To make progress, before starting work on yourself, it is recommended to draw up a plan for future training. The plan should be as convenient as possible so that it can be easily remembered, and most importantly, follow it without retreating.
Combination. Among other things, do not forget that training should be combined with proper nutrition. The effect of exercise will be achieved only in conjunction with food restrictions.

Warm up before workout

An important rule for playing sports is to start training with a warm-up.

A simple warm-up includes the following steps:

Rest your palms on your sides, spread your legs wider. Turn the body in different directions until it stops. Do 20 times.
Hands down, legs apart. Without lifting your feet from the floor, bend down so that your hands can reach the tips of your toes. Perform 15 times.
Stretch out straightened arms in front of you. Alternately raise the right foot to the left palm, and the left foot to the right palm as high as possible. Repeat no more than 20 times.
Stretch your arms, spread your legs. Without taking your feet off the floor, squat as low as possible. The number of squats is 20.

On average, the warm-up lasts 15-20 minutes.

Bike

The first effective exercise for the abdominal muscles is the Bicycle.

It is important that the part of the training that requires a lying position is carried out on the floor (it is permissible to practice on a special carpet).

Performance:

Lie on your back;
Put your hands behind your head (the elbow joints should be divorced);
Bend your legs and raise them above the floor (by 10-15 cm);
Raise your shoulders above the floor, at the same time bend and unbend your legs, simulating movements like when riding a bicycle.

You need to perform the bike 7-10 times, 2-3 sets each.

plank

Exercises for a flat stomach at home almost always include a bar:

For beginners, one approach is enough. Every day you can gradually increase the time of the bar. Many professional trainers advise putting a mirror in front of you when doing this exercise. With it, you can monitor the correct position and straightness of the back.

side plank

Performance:

For each side, one approach is enough.

Plank with leg raises

The third variation of the famous exercise is the plank with leg raises:

Performing the exercise costs the same as a regular plank - 25-30 seconds.

Plank with leg and arm raises

This variation of the bar is more difficult than the previous ones, but it more effectively loads the abdominal muscles:

During the exercise, you need to try to maintain balance and not deviate to the sides. Do 2 sets of 20-30 seconds on each side.

Twisting

Twisting will also be useful in losing weight:

Do 15-20 times, 3 sets.

Cot

Performance:

Perform 10-15 times, 2 sets.

Vacuum

Exercises for the press are not only power loads, but also breathing exercises. A flat stomach at home helps to form a vacuum.

Performance:

Lie on your back, arms along the body;
Bend your knees, inhale and exhale several times;
Inhale deeply, then exhale sharply, releasing all the air from the lungs and at the same time draw in the stomach as much as possible;
Do not breathe for 12-15 seconds without moving;
Relax, breathe deeply.

Lunges with rotation

Spin lunges are done from a standing position and are not as popular as planks or vacuums, but they are quite effective.

Performance:

Stand up, rest your palms on your sides;
Without bending your back, lunge forward with your right foot so that your left knee touches the floor and your right leg is at a 90 degree angle;
Straighten up from the accepted position, do not bend your back;
Change legs (now lunge with the left), then perform the exercise, alternately lunging either with the left or with the right.

Lying leg raise

Lying leg raises are a standard abdominal exercise:

Leg circles

Exercises for a flat stomach at home can be both complex and simple, but they are all equally effective for the press and not only. So, for example, leg circles strengthen not only the abdominal muscles, but also the buttocks.

Performance:

Lie down, arms along the body;
Raise your legs so that the toes are pointing towards the ceiling;
“Draw” large circles on the ceiling, first with the right, then with the left foot (from left to right, without lowering the other foot to the floor).

You need to do three sets of 10-15 times.

"Frog"

This element of training is called so because of the position in which it is required to be done: it is somewhat reminiscent of the structure of the paws of the animal of the same name.

Performance:

Lie on your back, bend your legs and connect your feet;
Lower your knees slightly, but without tension;
Place your hands behind your head;
Raise the body, strain the stomach as much as possible;
Stay in the accepted position for as long as possible;
Get down without lowering your head to the floor. Repeat 5-10 times, do 2 sets.

Walking on hands from an emphasis lying

Performance:

"Alligator"

The alligator exercise should be performed with 10-20 meters of flat floor in front of you.

In addition, you will need something that will allow you to slide on the floor without friction (bag / towel).

Performance:

Wrap your feet with the selected towel / bag;
Take an emphasis lying down;
Using only hands, "go" to the end of the freed part of the floor (you just need to drag the body along with you);
After going to the end, rest for 60 seconds and come back, then repeat the exercise one more time.

birch

This familiar exercise strengthens the lower abdominal muscles. Before performing, trainers recommend stretching your neck.

Performance:

Lie on your back, place your hands under the buttocks;
Raise straight legs;
Raise the pelvis above the floor, moving the legs as far as possible, try to keep the hands in their original position on the floor;
Hold for a couple of seconds, then lower yourself to the floor.

You need to repeat the birch 5-10 times.

cardio

What are the benefits of cardio

Cardio training, unlike conventional exercises, is aimed not only at strengthening the muscles, but also at maintaining the cardiovascular system in good shape. Thanks to cardio training, blood circulation improves in a person, and the heart muscle is strengthened. Also, this type of exercise maintains the heart and blood vessels in a healthy tone.

In addition, this sport develops endurance, which is important, including when losing weight. When the heart rate increases during cardio training, the body begins to intensively burn fat, spending it on energy for exercise.

Important! People with hypertension should be wary of cardio training. With this disease, they are not contraindicated, but hypertensive patients during training need to monitor their pulse and avoid overvoltage.

Types of cardio training

Cardio training includes several sports, so everyone can choose what is convenient for him:

Running/fast walking;
Cycling / exercise bike;
Rope exercises;
Running on a treadmill;
Jump workouts.

So, cardio training is quite possible to carry out at home.

A set of exercises with a hoop

For a flat stomach, hula hoop exercises are also good:

Fitball exercises

Fitball (gymnastic ball) is another effective tool for training at home.

Exercises:

Holding the fitball in arms extended upwards, sit down 10-30 times. In this case, the body should be straight;
Hold the fitball between your legs (the middle of the ball should be at knee level), then squat with it, forming a right angle with your knees. In this position, linger for 20-30 seconds. Repeat 17 times;
Stand up, put the fitball on the floor behind you. Then lean on it with your knee. Step forward with the other leg, bending the knee as well. At the same time, try to straighten your leg on the ball. Do 5-10 times;
Put the ball in front of you, then take a pose for a regular bar, but put your elbows not on the floor, but on the fitball. Hold in this position for 25 seconds;
Lie on the floor, hold the fitball with straight arms, stretch your legs. Slowly raise both legs and arms at the same time without releasing the ball. At the extreme point, “pass” the fitball from your hands and hold it between your ankles, then, holding the ball with your feet, lower yourself to the floor. Repeat - 7-10 times.

Yoga for a flat stomach

Exercises for a flat stomach at home can be supplemented with yoga classes. Many experts recommend them as an effective fat burner.

Bhujanasana:

Paripurna Navasana:

Lie down, arms along the body (back side down).
After inhaling, raise straight legs.
After that, stretch out your arms, trying to reach your toes with your fingertips.
Hold the pose at an angle of 45 degrees for 10-20 seconds, then lower yourself to the floor, exhaling deeply.
Repeat 4-7 times.

Pavanamuktasana:

Dhanurasana:

Lying on your stomach, bend your knees.
Raise your shins up, then stretch your arms behind your back, clasp your ankles with your palms.
Bend back.
Exactly breathing, lie like this for 20-30 seconds.

Adho Mukha Svanasana:

Get on all fours, stretch your arms forward.
Inhale, then as you exhale, straighten your legs, raise your pelvis.
The head should be tilted down.
Stay in this position for 20-30 seconds, then straighten up, after a while do 3-4 more times.