How to make a flat belly at home

There is not one way to help lose weight and remove the stomach. These include: all kinds of diets, sports in the open air, in gyms, as well as performing certain exercises at home. The latter option is especially interesting for full people, because it contributes to the correction of the figure, reducing 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 all the exercises clearly, 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 a massage. To do this, it is recommended to lie down or stand up.With great effort massaging the abdominal area. This should be done for 5 minutes. The use of anti-cellulite cream is recommended. It has a warming effect. Apply in such cases, massagers, through which the muscles of the abdominal cavity are involved.

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

6 simple tips to reduce the abdomen

1. Experts recommend to avoid stressful and exciting situations. They are sure that in such a state, a person sharply jumps the level of the hormone - cortisol, which provokes an accumulation of fat in the abdominal cavity. What to do in this case? You can soothe the nerves extract Valerian or motherwort. A good solution would be taking glycine, afobazole. It may seem strange, but positive emotions contribute to the correction of the figure.
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 fat. To lose weight in the abdomen, you need to stick 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 he receives as a result of nutrition, he will not be able to lose weight and remove his stomach. It is better to exclude the evening ration from the daily menu.
3. To reduce the size of the stomach, it is necessary to choose a diet that includes many green and red vegetables. However, it is necessary to exclude products containing starch. Do not abuse the fatty and fried, smoked food. Thanks to cellulose (saturates the body, muffles the feeling of hunger) in vegetables, you can get rid of fat accumulations in the abdomen.
4. The diet should be enriched with unrefined rice, as well as dietary fish or poultry meat. In this case, consuming large amounts of fruit 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 to the process of metabolism, the removal of slags and toxins was normal. Otherwise, the body will not be cleaned in a timely manner, which will cause the deposition of fat in the abdominal cavity and other parts of the body.You can use the diuretic herbal extracts. They help with the weak work of the excretory system. Requires an active water exchange in the body to reduce the stomach.
6. The above recommended actions will be useless if you do not give yourself physical exertion in the home. Remove the stomach, strengthen muscles will help simple but effective exercises. The main thing is to know the order of execution of all actions.

What are the rules to do exercises for the press

Physical activity will help burn fat in the abdomen, to make it flat. We must remember the following rules:

1. The loin should not sag.
2. In the process of doing the exercises, abdominals are used separately. Legs and back should be relaxed.
3. The load on the press give a sufficient number of repetitions. It 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 get hung up on counting, but do exercises in the morning until you feel a strong burning sensation in the muscles.
4. At the end of classes spend stretching. Lay down facing the floor, lift the upper part of the torso, resting on his hands.Breathe in, bend back. It feels like the stretching of individual muscle groups.

How to get rid of the belly at home

Developed a whole technique of complex exercises aimed at reducing and subsequent disposal of the abdomen. To achieve this at home is quite realistic, 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 it is necessary to begin classes gradually. You can not immediately give large loads. Before starting the basic exercises, you should do an easy warm-up. You can dance or jump with a skipping rope. The essence of this training is heating a specific muscle group. Breathing must be correct.

6 exercises against sagging belly

1. Lying on the shoulder blades, exhale, straining the stomach. Draw in the front of the abdominal cavity. In the process of inhaling, abdominal muscles are in tension. The anterior part of the abdominal cavity remains drawn inward. Movement performed twenty times in a row.
2. Take the original position - lay the shoulder blades on the floor, and hands are removed behind the head.The upper part of the body is raised with simultaneous tightening of the knees in the direction of the chest, and the heels towards the buttocks. Absorb the belly in itself with all force. Stretch the right leg in the air, and the knee of the left leg is directed to the opposite elbow. Actions are repeated with the other knee. The number of repetitions should be 20.
3. They lie on their left side, and their legs are slightly bent around the knees. Twist the upper body to the right around its axis. To the heels stretch their hands, lifting from the floor knees and shoulder blades. Accepted position hold for 60 seconds. Further movements are repeated, lie on the right side. Repetitions should be 20.
4. Take the original position - lay on the shoulder blades, bend the legs in the knees, abut the floor. The back should be pressed to the floor, and the arms should be along the body. Making the exhale, raise the pelvis, pull in the stomach. Are in this position 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. Bred hands in different directions, palms pressed to the surface of the floor. Slightly raise the buttocks, move the hips to the right. Knees hold together without dropping them.Returning to the original position, repeat the movement for the opposite side. Must be twenty repetitions.
6. The initial position - fall 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 side. So repeat exercises with sequential alternation. Make twenty approaches.

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

How to get rid of the abdomen in the lower part

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

It is necessary to lie down on the floor, raise the high straightened legs, followed by raising the pelvis and tearing off the coccyx from the floor surface. This exercise is done correctly and constantly. The goal is not to raise the legs normally, but to tighten the lower abdominal muscles.

When performing exercises, a person should feel a burning sensation in the lower part of the abdominal cavity. This will signal that the process is proceeding correctly. If you follow all the recommendations, then after 1.5 months the abdominal muscles are relatively stronger, they will hold the abdominal wall. The waist line will be less, which is also a pleasant result for any woman.

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

Video: flat and beautiful belly in 10 minutes