Many dream of the beautiful tightened belt as surplus of fat deposits in the field of the prelum abdominale underestimates the self-assessment and forces to hide clothes figure shortcomings. To get rid of the stomach without exercise machines, gyms and personal coaches quite really, it is only worth making efforts and the result won't keep itself waiting.
Instruction
1. Begin with food. The drooped stomach most often accompanies people with the excess weight. If you treat them, don't go on rigid diets at all. They yield short-term result and the severe stress to the organism. Take for the rule is less sweet, flour and fat, and you are surprised how quickly weight will begin to return to normal. Problems with food can serve as the reason of emergence of the stomach and at enough slender people. Therefore you watch what you eat - having reduced excess fats and carbohydrates, you will achieve big results.
2. Be active. The exercise stress helps to burn excess fat deposits on all body, and, of course, on the stomach. You go on foot more, run, swim. Force the heart to fight more often and the body will pay back you with weight reduction and acquisition of beautiful forms.
3. Do exercises on the press. Besides above-mentioned methods of fight against the stomach, it is necessary to raise load of prelum abdominale muscles. Forcing them to work, you will burn fat and subsequently to enjoy the beautiful stomach without excess folds. The main thing in work with the press - regularity. It isn't obligatory to swing the press half to death every day at all. 4-5 days a week on half an hour in each of them - are quite enough in order that in the month to notice results.
4. Raise the trunk from the prone position in the sitting position. Lay down on the floor, put hands for the head (if it is difficult, then put them on the breast), strain the press and with its help raise the body in the sitting position. At the same time try not to overstrain necks and the back - all loading goes on the press.
5. Lift the top part of the trunk from the prone position. Same home position. Straining the press, raise the trunk from the floor by 20-30 cm, stiffen for couple of seconds and return back. These two exercises are aimed at the development of the top press.
6. After three exercises of the muscle of the press will begin to potryasyvatsya and to burn down a little - it means that they got into gear. Don't overstrain them. Lying on the floor, extend hands up, and delay legs behind socks down, bend the back in the waist. Thus you stretch muscles, having relaxed them.
7. Sit down, lean the elbows on hands, having put them behind, raise knees, bringing up them to the chin.
8. Pass to the lower press. Everything from the same situation raise legs, tearing off them from floors on 30-40 cm, detaining in air.
9. Again return to the prone position, put hands for the head or on the breast, at the same time begin to lift the top part of the trunk and leg from the floor.
10. Return to the prone position. Now tear off the same parts of the body, but at the same time you get the right hand for the left side, extending the left leg and bending right in the knee. Replace the hand and the leg. This exercise is effective for oblique muscles of the stomach that will be pleasant to women as they are responsible for the waist.
11. Begin all exercises with 10 repetitions, over time finish till 25-30. You don't hurry also not to the perenagruzhayta of, listen to the body and follow only its indications.