Flabby, drooped, with the excess fat the stomach - the phenomenon, unfortunately, frequent. However to put this problem zone in order though it is difficult, but it is possible. The main thing is to follow simple advice and not less than 3 times a week to perform special exercises.
You don't wear tight clothes
The same concerns the various dragging-away linen, belts and other "gration" - it is necessary to refuse these objects, they only aggravate the situation. First, it is inconvenient, secondly, can lead to the atrophy of muscles of the press and increase in fat deposits in the waist.
Correct the diet
Any hunger strikes and fast diets - develop the habit to eat in a balanced way. Daily include vegetables and fruit, low-fat fermented milk products in the menu, periodically cook seafood dishes (by the way, the last can be combined even with pasta) and fishes. And this should be reduced:
- Fast food
- Sausages and semi-finished products
- Sweets
- Rich pastries, confectionery
- Mayonnaise
- Alcohol
- Sweet drinks
Regularly do planimetric massage
Planimetric manual massage of the stomach can quite be done houses independently. For this purpose receive the convenient pose lying and begin to mass the problem zone, moving clockwise around the navel and from below up sides. In general, the modeling massage is very effective remedy to tighten and reduce the stomach.
Swing the press
There will be not enough physical exercises alone for weight loss of the stomach, but in total with other measures their efficiency will increase many times. The main thing to perform exercises regularly, at least 3 times a week.
Training for the press
1. Cross twisting
One of the most effective stomach exercises.
Lay down on the floor, slightly bend legs in knees. Stuff up hands for the head. Densely press the back to the floor. Straining press muscles, raise the case. Now raise legs - left almost unbend, right bend in the knee. The knee at the same time has to look up. Stretch the elbow of the left hand to the right knee. Now at the same time change legs and turn in other party. Reach the right elbow for the left knee. On each turn sharply exhale and strain the press. Make 3 approaches before burning in muscles.
2. Leg raise lying
One more effective exercise which can be carried out as in gym on the special bench, and houses, holding hands the bed.
Sit down on the floor near the bed the back to it. Raise hands, bend in elbows and be taken by the edge of the bed. Bend legs almost at right angle. Now slightly lower legs so that knees looked up. You hold knees close. Then return to the home position. At each rise make the strong exhalation. Make 3 approaches before burning in myets with short respites.
3. Leg raise with the dumbbell
For this exercise you need the small oblong dumbbell, it is more convenient to use rubber.
Lay down on the floor, having stretched hands in the parties. Press the case to the floor. Slightly raise the head and the neck. Strain the press. Take the dumbbell and squeeze it between slightly bent knees. Bend legs to yourself that they formed almost right angle, then unbend at an angle 45 degrees. On each movement do the strong exhalation. Make 3 approaches, every time performing exercise so many time how many you will be able.
4. Raising of the trunk lying
The simplest exercise for press muscles, known for all from school.
Lay down on the floor, press the waist to the floor. Slightly bend legs in knees. Get hands for the head or fasten on the breast. Begin to bend the trunk, reach the podborotok for the breast. Try to tear off the back. Reach the greatest possible situation and return to initial. Make so many repetitions how many you will be able, in 3 approaches.