You will need
- - review diet and diet;
- - increase cardio;
- - add the abdominal and back muscles.
Get rid of excess fat. There are many possibilities: running, Cycling, walking up the stairs. Pump up the muscles to burn off excess energy.
Start eating discipline. In order for the body not garnered the fat in the area of your waist, eat every 2.5–3 hours. Do not forget to include in the diet lean protein and vegetables. When the body to understand that hunger does not threaten him, the fat will disappear.
Eat 60% of your diet in the morning. Eat those foods only for Breakfast. The fact that insulin is responsible for fat accumulation, the evening produced much harder. He holds a high fat content, and all the food goes straight into the "emergency reserve".
Another reason for a large bellyand weak muscles. They stretch continuously for a long time. Gradually, these muscles lose their ability to hold the stomach, and he falls forward. Muscles are able to contract, just give them this opportunity. Eat early in the morning and small portions. If you avoid the bloating, the muscles tighten themselves.
Train yourself to constantly involve the stomach. Not only in front of the mirror, but when no one sees you. Gradually it will become a habit. If you want to obtain a tangible result within a short time, you will have to do special exercises. Flip through sports magazines or get advice from a fitness instructor and exercise.
Strengthen your posture. For a direct answer back muscles of the spine. If they weaken, you start to slouch, your back arches, emphasizing the size of the stomach. Don't forget in the gym to pay attention to the muscles of the back, but in everyday life, keep your back straight and sitting, and standing. Dancers call it "feel their position". And the dancers there are no big bellys.
Do stretching of the hip flexors. Sedentary work those muscles running along the back of the thighs, weaken and cease to help the back muscles to support your lower back. And then it's simple: the lower back is weakened, the stomach bulging forward. And you need it to stretch, because the physical strain on these muscles in exactly the same way reduces their elasticity, which prevents their normal operation.
Add to your menu of Korean salads. They contain phytoestrogens, which distribute the fat throughout the body, not letting it accumulate in one place.