Both women, and men have desire to have the beautiful and tightened belt, but not everyone is ready to make for this purpose necessary efforts. Nevertheless, it is possible to pump up the press for only several months.
Instruction
1. Eat properly. If you have fat deposits on the stomach, then some physical exercises to manage quite difficult. This process can be dragged out for a long time therefore begin with the diet. Don't torment yourself with rigid diets, just try not to eat fat, sweet, flour. Refuse alcohol, sweet sparkling water and switch to vegetables, fruit, chicken and fish. Don't eat in the evening, drink more clear water. These simple rules will yield result already in few weeks.
2. Perform exercises. For this purpose it isn't obligatory for you to acquire the expensive subscription to the gym, to pay the individual coach and to make other efforts. You will be able quite to achieve results at home, the main thing, to have desire and not to be lazy. Lay down on the floor, bend legs in knees and on the exhalation lift the case, straining press muscles. Don't attract the chin to the breast, you hold the back slightly rounded.
3. Straighten legs, raise them by ninety degrees up, put hands under buttocks. Lower legs, without concerning the floor, and come back to the home position. You hold the waist pressed to the floor.
4. From the same situation cross legs and push out the basin up. Try not to jump up, and to lift it slowly. This exercise effectively influences the lower press, but is given not from the first.
5. Again bend legs in knees, put hands for the head. Twist the case, tightening the elbow to the opposite knee.
6. Tighten legs to yourself, clasp them with hands. On the exhalation reveal, taking straight arms to the parties and extending legs (it is better not to concern the floor). Be late in such situation, then with the breath return to the home position.