Lie on the floor, raise your legs at a right angle up, hands put under the buttocks. Exhale tighten the muscles of the lower press, lift the buttocks off the floor, and try to stay on for 2 – 3 seconds in this position. On the inhale take its original position. Do 10 – 15 approaches to relax.
Lie on the floor, place hands behind head, bend legs at the knees and pull to chest. On the inhale straighten your legs and lower closer to the floor but do not touch the surface. Exhale, return to starting position. Be sure to strain the lower part of the press when performing exercises. Do 15 – 20 repetitions and relax.
Lie on the floor, hands along the body, lift the legs at right angle upward. On the inhale, lower your legs at an angle of 45 degrees to the floor and keep the pose for 15 – 20 seconds. Exhale again, lift your legs up. Repeat the exercise 5 – 10 times.
Sit on the floor, hands on hips. Exhale, upper body slightly lean back, lift feet off the floor, hands pull ahead. Lock the position for 1 – 2 minutes and then relax completely. Make 2 repeat the exercise.
Lie on floor, bend legs at the knees, hands behind your head. With the exhale, straining your lower abs, lift your upper body off the floor and bring your chest to the knees. On the inhale take the original position of the body. Repeat the exercise 15 to 20 times.
During the day, do the next exercise, which is absolutely not noticeable to others, but will make your abs strong and reduce the hated tummy. On the exhale maximally tense the abdominal muscles, breath, relax. The number of repetitions of this exercise, is unlimited, therefore, the more you run, the faster will get the result.
Advice 2 : How to quickly and effectively clean up the stomach
Flat belly, slim figure is the dream of not only women but also men. To get rid of fat folds, to pump up the press and make the shape much fit will help exercising directional and diet.
To quickly and effectively remove belly fat, you need to maximize the metabolism. This will help you a systematic and regular exercise, a balanced diet, in which calories from food, will be significantly less than consumed by the body.
Forget about a late heavy dinner, avoid fatty, fried, sweet, completely eliminate from the diet alcoholic and carbonated drinks. Eat at least 5-6 times a day, never skip Breakfast. This will help you to increase metabolism and get rid of the stomach quickly and effectively.
Start your day with a charging and a contrast shower. 30 minute exercise and aquatic therapy activates the metabolism in the body and you will feel fresh and energetic throughout the working day.
In addition to daily morning exercises spend at home exercises directed action that will help you build abdominal muscles quickly and get rid of fat on the abdomen.
Lie on the floor, pin your legs for sofa, bed or gym wall, lift the body at least 100-150 times. The first time you perform this exercise quite difficult, but as soon as the abdominal muscles will be strengthened, you will easily be able to perform the exercise in an intensive mode.
To strengthen the lower parts of the press and side muscle do the exercise, raising the legs at a 90 degree angle, hanging on the bar or the gym wall. This exercise is directional, which allows to form a muscular corset.
If you find it difficult to force yourself daily to do and to perform exercises in emergency mode, join a fitness center where trainings will be carried out under the guidance of an experienced coach, which will be set of exercises tailored to you.
In addition to exercise and healthy diet complete 20 procedures, cosmetic wraps, aimed at fast and effective elimination of body fat in the abdominal area, hips and thighs. To activate the metabolic processes and fat-burning are used natural active ingredients: honey, hot red pepper, seaweed, extracts of herbs. The procedure involves liberal application on the trouble spots of biologically active substances, and then carefully close the thermo and connect the micro-pulse device. In one procedure the waist is reduced by 0.5-1 cm.
Exclude from the diet of high-calorie and fatty foods or to get rid of belly will not succeed. If you want to remove excess fat from the sides and belly is worth two weeks of sitting on a diet. Remember, to lose weight, you need to expend more calories than you consume. But if you really want to remove belly fat – do by force! You yourself will not notice how fast leaves fat from the sides and waist.
The answer is simple – a change in diet and physical activity. Proper diet is not a diet, because the body is not deprived of the necessary proteins, carbohydrates, fats, vitamins and minerals. Rather, it is optimization of the meal shall be in accordance with the phases of the day, mode of activity, the daily requirement of all nutritional elements.