How to achieve a flat stomach for 7 days? Exercises for abdominal muscles in the gym and at home

The article will give recommendations on how to make the stomach flat in the shortest possible time.

flat stomach - the cherished dream of women of any age. If the full thighs sometimes go to the female body, then the saggy belly does not like anyone. It can be formed due to malnutrition and sedentary work, after childbirth, or because of hormonal diseases. But even if it happened that you have recovered and formed a stomach - do not despair.

In everyone's power to change your appearance for the better. Think of a motivation that will charge you with positive emotions and will not allow you to return to the previous state. Maintain an active lifestyle at all times, not only during weight loss, otherwise kilograms will quickly return.

How to get a flat stomach for a girl? Secrets of a flat stomach

• The female organism is arranged so that the fat reserves on the abdomen and hips appear most quickly. This is due to natural reactions of the body to protect the reproductive systems
• Women have less muscle mass and due to the composition of hormones it is more difficult to increase. Therefore, getting a press "dice" for women is extremely difficult
• To achieve quick and easy results without harm to health is impossible. Exhausting diets, tablets and miracle-cocktails give a temporary result. Once you stop using them, the weight will come back, and maybe even in larger size.
• It's impossible to lose weight locally. And, the stomach, buttocks and hips will lose weight in the last turn. Although, it all depends on the type of figure. For example, in women - pears fat accumulates in the lower abdomen, but the upper abdomen is flat. And in women - apples, on the contrary, the lower part of the abdomen and legs are thin. But fat is deposited in the upper body: arms, shoulders, chest and in the upper abdomen.
• Combine exercise with proper nutrition, then you will achieve the desired result. The effect of losing weight does not come quickly, but the weight will decrease regularly and without harm to health.
• Do not give up sports. If for health reasons you are not allowed to run and exercise in the gym, choose another load. For example, yoga classes

Stretched abdomen

Complex exercises for a flat stomach for a week

It is impossible to turn a belly from a sagging "apron" into a flat one in a week. Be patient and continue exercising regularly.

• First, do a warm-up to warm up the muscles of the whole body. Make the slopes and turns of the neck, exercises for the hands and waist. A good exercise for warming up the abdomen and back is "cat - dog".Become on all fours and alternately bend and arch your back. Do the exercise 15 times
• Next, you need to do an aerobic exercise, which activates the blood circulation and palpitations. It is aerobic loads that give the effect of losing weight. These include: running, dancing, jumping rope, fast cycling, active swimming. Do this load for more than 10 minutes
• For those who have just started training a good exercise is twisting the hoop. He will help to make the waist up and warm up the muscles of the press. Twist the hoop for 10 minutes, gradually increasing the time
• Finally, you can start the exercises on the press. Below are the best exercises that will help achieve a flat stomach. To not burden the back, press the lower back to the floor in those exercises where you lie on the back
• Do each exercise for 10 - 20 repetitions. There should be 2 - 3 approaches. Adjust the load to feel the tension in the muscles of the press

Exercises

Exercises

Flat stomach for 30 days

A month is a sufficient time to tighten the abdominal muscles. A set of measures: proper nutrition, aerobic exercise and exercise, will help achieve the desired result.

Below is a set of 3 videos. Each of them is designed for its level of complexity. Start at level 1 and do it for a week. Then go on to the next one. Do not forget to warm up before these exercises.

Video: Flat stomach for 30 days( 3 difficulty levels)

Level 1

Level 2

Level 3

Yoga exercises for flat stomach

• Yoga is not only physical exercise, but spiritual practice. Each of the exercises carries a healing effect and a positive attitude of the whole body.
• Yoga exercises are called asanas. All asanas need to be done slowly, observing the correctness of breathing
• Most poses of yogas are static, they need to be held for 30 seconds to 5 minutes, depending on the physical preparation.
• The paradox of yoga poses is that the longer they are held, the easier it is. Muscles get used to new loads and begin to burn subcutaneous fat
• If it's hard for you to understand asanas of yoga, sign up for yoga courses in your city. Now this is a very common direction for
• There are many types of yoga. Some are aimed at breathing exercises, spiritual practices, there is a pair of yoga and many more species. When recording, specify what you want to enroll for classes. Then you will be advised that the direction that is necessary
• Having understood the basics, you can continue to develop independently. The network has a lot of video lessons from amateurs and experienced instructors.

Yoga

Video: Yoga for flat stomach

Pilates for flat stomach

• Pilates is not intended for weight loss. If it is Pilates without the "admixture" of additional exercises, then it has a healing function
• Despite the fact that losing weight with the help of Pilates will not work out - this is an excellent auxiliary method. Pilates allows you to make the muscles less constrained. Passing pains in the back, joints and the relaxation of the clamped muscles comes
• Also, Pilates develops flexibility and makes it easier to carry physical loads.
• Pilates can be practiced daily. These can be exercises for warming up. Or Pilates can be practiced in those days when you do not go to the gym
• Although Pilates is not aimed at losing weight, it can pull up flabby abdominal muscles. Pilates can be practiced by everyone, even people with a lot of excess weight.

Pilates

Video: Pilates

Fit for flat stomach

• Fitball is a complex of exercises that are performed on a large soft ball
• Depending on the number of repetitions and the type of exercises, fitball can be performed by peoplewith any physical preparation
• Fitball is good because it will help to diversify routine daily exercises. With its help, you can load any muscle groups
• Plus fitbola for those who have long been involved in sports - the novelty of the load. Thanks to the change in body position, fitball uses new muscle groups

Fitbol

Video: Flat Belly Fit

Vacuum Exercise for Flat Tummy, video

This exercise, like a vacuum, not so much pumps the muscles of the press as allows the stomach to be tightened. It eliminates such a phenomenon as a thin bulging belly. Exercise vacuum can be done as an additional exercise for any complex.

Exercises for the abdomen in the pool, video

Exercises in the pool can be performed by people with diseases of the musculoskeletal system and with a lot of excess weight. Doing exercises in water is easier, but the effect on muscles is amazing. You can do the exercises yourself by enrolling in the pool. And you can come to group lessons with aqua aerobics.

Exercises for abdominal muscles in the gym

• The gym can be visited by people who do not have contraindications for health. For those who have significant excess weight, it is also better to start with the exercises at home
• . The visit to the hall is very disciplined. Having bought a subscription, the probability of skipping a workout is reduced.
• . If you come to the gym for the first time, ask your instructor for help. Probably, his services are worth extra money. However, he will give you a thoughtful program and help you figure out the action of the
• simulators. Decide why you came to the hall. If you build muscle - you need to do exercises with a strong weighting and a minimum of repetitions. If the goal is to lose weight, then you need to do a lot of quick repetitions with a low weight.
• Women often avoid visiting the gym.motivating by the fact that they will be like "pumping".This is absurd. To pump even a minimum of relief muscular mass, a woman needs to visit the hall 3 times a week
• Do not overdo it when training in the hall. Large weights can damage joints and cartilages that are very difficult to repair
• Remember the rule: it's better to do more approaches less times, more times in one approach

Exercises in the

hall Exercises in the

hall Exercises in the

hall Exercises in the

hall How to achieve a flatbelly in a short time: tips and reviews

• Weight loss does not occur locally. Only lowering the total body weight will decrease the stomach
• Normalize your diet. Exclude the consumption of fast food, fried foods, sweets, mayonnaise and white bread. Eat more vegetables, fruits and low-fat meat.
• Do it once a week, a fasting day. It can be made on kefir, apples or buckwheat.
• Do exercises regularly. Minimum loads - 3 times a week for 45 minutes
• To lose weight, do aerobic exercise: run, dance or jump rope.
• . Make cosmetic procedures to tighten the skin on the stomach: massage, wrap.
• . Have patience. And then you get not only a flat stomach, but also good health, a good mood.

. Fit stomach