Details Updated: 05/09/2019 19:10 Published: 06/08/2013 16:20

Anastasia Listopadova

Effective abdominal exercises - Video

It is difficult to achieve a perfect figure, especially in such a “difficult” area as the stomach and waist. Maintaining weight, maintaining a thin waist, and a flat stomach at the age of 40+ becomes a real problem. But nothing is impossible. Effective exercises proposed by experienced fitness instructor Gay Gasper are guaranteed to allow get a thin waist and flat stomach.

The Gay Gasper complex includes special exercises for the rectus and oblique abdominal muscles and back muscles. All exercises are carefully selected and arranged in a certain sequence to achieve maximum results in the shortest possible time.

Complex for flat stomach contains 10 effective exercises basic level, which is quite possible even for the unprepared. Gay Gasper called it that - the “Abdominal Press for Dummies” complex.

For each exercise, we also offer a more complicated modification for an advanced level or, conversely, a lighter version if at the first stage it is difficult to cope even with the basic level.

You don't need any special equipment or equipment, just a mat. Therefore, the Gay Gasper flat belly complex is ideal for practicing at home.

Gay Gasper recommends combining abdominal exercises with aerobics and a balanced diet, because Abdominal exercises alone are not enough for a flat stomach. Burn fat is impossible only in one specific area, so without aerobic exercise and a balanced diet you will not get a flat stomach, and even a pumped abdominal press will hide a layer of subcutaneous fat.

By following these recommendations, in 2-3 months you are guaranteed to get a thin waist and a flat, beautiful tummy. Yes, unfortunately, this process is not quick. But you can see the first motivating results in two weeks if you practice every other day.

Basic set of exercises for a flat stomach

Warm-up

Before working out the abdominal muscles, be sure to warm up for 4-5 minutes (swings and punches, kicks, body turns, bending), warm up and stretch the muscles to avoid injury.

The basis of all exercises for a flat stomach and waist- classic crunches, so, first of all, you need to learn how to perform them correctly.

1. Simple twist

Starting position: Lying on your back, legs pulled up, hands behind your head, slightly tighten your abs, pulling your ribs towards your hips.

Slowly lift your shoulders off the floor, tensing your abdominal muscles, hold for two counts, and lower to the starting position.

Try not to pull your elbows forward, do not lower your chin, and do not strain your buttocks during the exercise. Inhale at the bottom, exhale at the top, while twisting. Repeat 10 times. Stretch, relax, breathe deeply, and repeat 10 times.

2. Leg raise

This exercise works through lower abdominal muscles.

Starting position: Lying on your back, raise your legs, ankles parallel to the floor, knees at pelvic level, arms to the sides.

Tighten your abs, slowly lift your hips off the floor 2-3 cm without changing the angle of your legs, hold for two counts, and slowly return to the starting position. Inhale at the bottom, exhale at the top, while lifting the hips. Repeat 10 times. Lower your legs, stretch, relax, breathe deeply, and repeat 10 times. Make sure your back remains pressed to the floor during the exercise.

3. Twisting and lifting legs

Combines the first two exercises, works with upper and lower abdominal muscles.

Starting position: Lying on your back, raise your legs, ankles parallel to the floor, knees at pelvic level, hands behind your head.

Tighten your abs, simultaneously pull your chest and knees towards each other. Lifting your shoulders and hips off the floor. Repeat 10 times. Lower your legs, stretch, relax, breathe, and repeat 10 times.

Breathe evenly. Exhale during the greatest tension.

4. Side twist

This exercise works the oblique abdominal muscles.

Starting position: Lying on your back, feet on the floor shoulder-width apart, hips apart, hands behind your head. Alternately perform a twist by reaching your shoulder toward the opposite knee, keeping your elbow at shoulder level. The other elbow remains on the floor to maintain balance. Lower yourself down and twist to the other side. Do 10 crunches without pausing. The tempo of the exercise is two counts up, two counts down. Try not to lift your pelvis off the floor.

Stretch your obliques, relax, breathe, and do 10 crunches again.

5. Lunge Crunch

Starting position: Lying on your back, legs pulled up to the pelvis, hands behind your head, elbows apart.

Slowly lift your shoulders off the floor, squeezing your abs, tuck one knee into your chest, then extend your leg completely. Do 10 repetitions with one leg, then do a similar exercise with the other.

Stretch your abs, relax, breathe, and do a second set of 10 lunge crunches on each leg.

6. Bicycle

The “Bicycle” exercise, familiar to everyone from school physical education lessons, will help remove excess from the sides.

Starting position: Lying on your back, raise your legs, keep your heels close to your pelvis, hands behind your head, elbows apart.

Slowly lift your shoulders off the floor, tensing your abdominal muscles, straighten one leg at an angle of 45 degrees to the floor, and stretch the opposite shoulder towards the knee of the bent leg. Then, without pausing, do the same on the other side. Those. imitation of cycling. Pay attention to speed, movements should not be fast. Repeat 10 times. Stretch, rest and do another set.

7. Toe wiggle

A simple exercise that gives a serious load to the abs.

Starting position: Lying on your back, raise your legs, ankles parallel to the floor, knees together, at pelvic level, hands behind your head. Tightening your abdominal muscles, lift your shoulders off the floor and slowly touch the toe of one foot to the floor, return your leg back. Then touch the floor with your other toe.

Breathe correctly: legs up - inhale, touching the floor - exhale. Repeat the exercise 10 times without lowering your shoulders. Try not to lift your back off the floor.

Stretch, rest and do another set.

8. Circular rotations

Exercise good works the entire abs.

Starting position: Lying on your back, place your feet on the floor, hands behind your head.

Slightly contract your abs, pulling your ribs toward your hips. Tightening your abdominal muscles, slowly make a full circle of rotation of the body in one direction 5 times, then 5 times in the other direction.

Breathe correctly: exhale at the top, inhale at the bottom. Make sure that your pelvis does not lift off the floor. Stretch, rest and do another set.

9. Backbend with bent knees

In the fight against belly fat, it is also important to train your back muscles. This is an exercise at the same time pumps up the abdominal and back muscles.

Starting position: Get on your knees, place your elbows on the floor. You can put a soft towel under your elbows. Place your feet on your toes.

Tightening your muscles, lift your knees off the floor, hold for three counts, and return to the starting position. Repeat 10 times. Bend your knees, reach forward, rest, and do another set. Try to keep your back straight during the exercise.

10. Raising the legs from the supporting position

Raise one straight leg to hip height, lock it for two counts, and return to the starting position. Then lift your other leg. Repeat the exercise 10 times for each leg. Breathe correctly: exhale as you lift your legs. Try to keep your body straight without arching your back.

Bend your knees, sit on your heels, reach forward, relax, breathe deeply, and perform a second set of 10 raises for each leg.

Hitch

Don't skip this step, it's important point workout.

Traditional stretching of the abdominal, leg, back muscles (bending, stretching) 4-5 minutes.

Video of the best exercises for a flat stomach

Look online video of exercises for a flat stomach Gay Gasper

You can download the video of a set of exercises for the stomach and waist Gay Gasper

Important

If you have read to the end, it means you are already working or want to start working on the problem of your stomach and waist, so let’s repeat it again: It is important to follow a diet and combine pumping the press with aerobic exercise, this could be aerobics, dancing, jumping or just walking at a brisk pace. Then your work will not be in vain, fat will disappear from the abdomen, the waist will become thin, and the stomach will be toned and flat.

Important! Perform crunches correctly and safely

Twisting. Do it correctly and safely!

There's a lot of Gay Gasper in training twisting exercises, so let’s pay a little attention to this most effective exercise for the abs. It is very important to do them CORRECTLY and SAFELY!

Why crunches are so effective for your abs

Crunching exercises are a universal exercise. to form a beautiful, flat stomach. Crunches are the only exercise that fully works all the abdominal muscles.

Twisting. What muscles work

Abdominal Press formed by the rectus and oblique abdominal muscles. When performing twisting exercises, the entire abs receive both static and dynamic load at once, because you have to simultaneously hold the body in a fixed position and perform twisting, during which the muscles either contract or stretch.

Moreover, crunches can effectively tone the entire rectus abdominis muscle, although it is very heterogeneous in structure: powerful and thick at the top, and weak and thin at the bottom.

In addition, the lower back muscles are involved. They, as antagonist muscles, counteract the abdominal muscles.

Twisting. Basic technique

The task of the rectus and oblique abdominal muscles is to bend the body, i.e. bring the ribs closer to pelvic bones . Please note that it is the ribs that need to be brought closer, not the shoulders and chest, and specifically to the pelvic bones, not to the knees. Otherwise, it will not be the abs that will work, but other muscles.

How to do crunches correctly

Lie on your back, bend your knees, place your heels as close to your buttocks as possible. Place your hands behind your head or fold them across your chest.

As you exhale, begin to twist your body, first lower your chin to your chest, then lift your shoulders off the floor, then your shoulder blades. Raise your spine smoothly, vertebra by vertebra, immediately twisting it forward, as if you want to curl up into a ball. Move smoothly, slowly, without jerking, without using your legs.

While inhaling, at the same pace as you twisted, also smoothly, vertebra by vertebra, turn your body: first place your shoulder blades on the floor, then your shoulders, then your head.

If the exercise is performed correctly, you will not be able to sit down, this feature will show that it is the abdominal muscles that work, and not some others.

Twisting. Basic mistakes

1. Fix legs, lying on a horizontal surface, clinging, for example, to a sofa or with the help of a partner. This position immediately transfers the load to other muscles. With the legs fixed, the abdominal muscles work only in a lying position on an inclined bench or a special exercise machine.
2. Do not coordinate movements with breathing. Remember, lifting the body always occurs while exhaling, and returning to the starting position while inhaling.
3. Lift your lower back off the floor. Lack of support under the lower back during twisting can lead to prolapse of intervertebral discs. Therefore, at the very beginning of the twist, try to press your lower back into the floor. If you can’t avoid arching your back, do exercises on a fitball or place a towel folded several times under your lower back.
4. Perform the exercise in jerks. Do not help yourself while performing the exercise by swinging your arms and legs. If you cannot lift your shoulders or shoulder blades off the floor, just try to feel the tension in the muscles from your ribs to your lower abdomen. It is important to tense the necessary muscles, and not to do the exercise at maximum amplitude.

Additional help - Galina Grossmann's sessions for weight loss

Additional help that will help you get organized and tune in to the fight against belly fat - energy sessions by Galina Grossmann, which activate the burning of excess fat and program on easy weight loss . And this is not just a suggestion, Galina Grossmann gives a clear, reasonable plan of action and self-confidence that losing weight is real.

And indeed, if you adhere to the very reasonable and logical recommendations that Galina Grossmann gives: eat according to the clock, exclude flour, sweets, fried foods and other junk food, don't overeat at night and arrange once a week water day, then the result is guaranteed.

However, in order to independently withstand such regulations, serious motivation and strong will are required, which is what we usually lack. It is this missing element that Galina Grossmann gives us in her energy sessions. Grossmann also has a special session for losing weight even for a very large belly, but unfortunately, access to it is now limited by the author.

Additional Help - Japanese Exercise for Belly Fat

And if you trust physical exercises, then here is another effective exercise for getting rid of fat on the sides and belly from the inventive Japanese.

Additional motivation– by removing fat from your belly and waist, you will reduce the likelihood of developing diabetes, heart disease, chronic diseases, increase your self-esteem and feel much lighter and more confident. Flat, beautiful tummies to you!

Slim stomach- the dream of every representative of the fair sex. This is not only a beautiful part of the body that men pay attention to. Trained abdominal muscles will make a woman's waist narrower and her silhouette slimmer. We have more for you interesting exercises , which burn 20 times more calories than usual.

Perform them 3 times a week for 1.5 months, giving the body rest for at least 2 days. Each exercise do it one minute at a time. If your abs don't start to burn, continue doing the exercise further. The workout is short, but before it you definitely need to do a warm-up.

Exercises for a flat stomach

1. Raising straight legs
Lie on the floor, raise your legs straight, without lifting your pelvis. Then lower them as low as you can. Just don't touch the ground. If it is difficult to keep your legs straight, bend them slightly at the knees. Lift again.

2. "Alpinst"
This is one of best exercises. It is aimed not only at pumping up the press, but also at active fat burning. Get into plank position. Alternately pull your knees towards your elbows, fix them for 2 seconds and return to their starting position.

3. "Bicycle"
Lie on your back, place your hands behind your head. Alternately pull your legs towards your chest and straighten them as if you were pedaling: left knee to right elbow, right knee to left.

4. Plank
Stand on your elbows, straighten your legs. The legs, torso and pelvis should form one line. Tighten your abs, buttocks and back muscles. Stand as long as you can.

Not all women have the opportunity to go to the gym. Some people can’t leave home with their children, others simply don’t have time, the reasons can be very different. However, everyone wants to look beautiful and fit, especially to have a thin and slender waist. In this case, you should perform exercises for a flat stomach. The most effective ones at home are crunches, clamshells, lying leg raises, planks and vacuums. How to do these exercises correctly to get maximum benefit from them?

Strengthening the abdominal muscles and making the stomach firmer and firmer can be achieved through effective exercises, but the fat in our body cannot be reduced in certain areas. Therefore, you must understand that in order to get a flat stomach, training alone cannot achieve the desired result.

If you eat more calories than you consume, and after exercise you grab a sweet bun and gobble up fries, then the whole result will be hidden under a decent layer of fat. It is important to combine a set of exercises for a flat stomach at home with.

• The press can be pumped daily. But if you feel severe muscle pain after your last workout, then it is better to give your body time to recover and postpone the workout. The best option is to train your abs 4 times a week for 30 minutes.
• Exercises for a flat stomach and smaller waist can be done at the beginning or end of a regular strength training routine. However, if the abs are your problem area, then it is better to dedicate a separate session for this.
• You should not exercise on an empty stomach, but it is not recommended to exercise immediately after eating. It is better to wait 2-3 hours after a full meal. However, it shows the greatest effectiveness when performed in the morning on an empty stomach.
• Exercises should be done at a vigorous pace until you feel a burning sensation in the area being worked, and at the end of the workout you should feel pleasantly tired. It is better to do a hard workout several times a week than to do half-hearted exercise every day.

List of the most effective exercises for a flat stomach

Crunches

The most popular home exercise. Its advantage is that it is easy to perform; twisting can be done by both beginners and experienced trainees. Starting position: lie on the floor, if it’s hard, it’s better to spread a small mat, bend your legs at the knees, your heels and lower back are pressed to the floor, your arms can be crossed on your chest or held just above your ears. Start twisting your upper torso towards your legs.

It is important to rise with a twisted rather than straight body. Ab crunches are performed in various variations, when the body is fully straightened, or simply by raising the head and shoulders. In this case, the legs remain motionless throughout the exercise.

You can also prop your feet up on a straight, elevated surface, such as a sofa. This option is lightweight, but no less effective. When performing crunches, try not to lower your head and neck to the surface; keep them slightly elevated so as not to relieve the load.

Crunches are great for removing belly fat. They should be placed at the beginning of the complex and the emphasis in training should be on it.

Cot

Intense and effective exercise for the waist. Lie on a flat surface, place your hands on the floor and slightly bend them at the elbows, your legs are also slightly bent and raised. As you inhale, begin to pull your legs towards your body, and maintain balance with your hands, then return to the original position and immediately, without rest, pull your body towards your legs again. The name of the exercise is so unusual because the movement resembles closing a book. To complicate the task, you can stretch your arms out in front of you.

Raising legs from a lying position

It is also one of the most effective exercises. Lie down on a gymnastics mat, extend your arms and place them palms down. Bend your legs and, as you exhale, pull them towards your chest, that is, your knees at the highest point should be approximately in the same vertical plane with your chest. Take a short break and return to the original position. This exercise focuses on working the lower abs.

Another exercise to remove belly fat. not only helps to get rid of fat deposits, but also effectively loads the entire body. Lean on the floor, standing on bent elbows and toes, legs and body should form a straight line, eyes and head directed downward, do not raise your neck. Stay in this position for as long as possible, and tense your abs while doing it. Beginners can start with 20 seconds and, as their training progresses, increase the time in the plank to a minute.

It will help you find a beautiful tummy, make your waist more toned, and get rid of bloated and bulging abs. By doing it regularly, you will learn to always keep your waist pulled in and neat, which will visually reduce its size. It is recommended to do the vacuum on an empty stomach in the morning or before going to bed.

Exhale deeply, emptying your lungs of air, and draw in your stomach as much as possible. When performed correctly, it should feel as if your stomach is stuck to your spine. Hold this position for 10-20 seconds, inhale and relax, then repeat. The vacuum can be done standing, sitting on a chair, lying down or on all fours, as you prefer. Beginners are advised to start from a prone position. While holding your breath, you can take small breaths, thereby increasing the vacuum time.

Workout program for a belly of steel at home

These are the most effective abdominal exercises. Do them regularly, eat right, and soon you will be able to wear revealing clothes without the slightest embarrassment.

Every woman dreams at heart of looking perfect. And most often, the desire to improve your own appearance affects not your facial features or hair, but your figure. A truly feminine silhouette is a high chest, thin waist, toned buttocks and slender hips. But the main problem on the way to achieving the ideal is They destroy the entire image, make you doubt yourself, lower self-esteem and become the reason for choosing unattractive clothes. A woman is guided by the principle: it is better to wear a baggy tunic and bloomers with an elastic band than a top and low-rise jeans - after all, your belly will be visible!

It’s also frustrating that it’s impossible to provide yourself with diet alone. desired forms: even if the weight melts before our eyes, the jelly-like state of the stomach will remain so. The only sure way out is to regularly do the exercises for a thin waist, which will help you find (or return) your dream figure.

Maximum benefit

There are classic examples of exercises for the abdominal muscles that allow you to remove the sides and hated folds. These are leg raises in a lying position, “bicycle” and all kinds of twist variations. However, many experts on the latest trends in the world of fitness do not advise getting carried away with such familiar (and sometimes beloved) crunches, arguing that such an approach burns a minimum of calories and trains a minimum of muscles. Indeed: although crunches engage the anterior core muscles, all other muscles remain unworked. So what then are the most effective exercises for a flat stomach?

Side plank

Surely you are familiar with the traditional plank, which is performed resting on the palms and feet. Fitness instructors suggest increasing the complexity of this element and thereby doubling the effectiveness of the workout. Why is the side plank the most beneficial for body sculpting? The answer is simple: while performing it, you rely on two points instead of four, which means your abdominal muscles work more intensely to maintain balance.

How to do a side plank

• Lie on your left side with your elbow directly under your shoulder and your legs together. Place your right palm on your left shoulder or on the right side of your waist.
• Tighten your abs and lift your hips off the floor until you are in a balanced position on your hand and feet. The body should form a diagonal line. Stay in this position for 30-45 seconds. If this is too long and difficult for you, hold the side plank for as long as your endurance allows and repeat the hip raises as many times as necessary to achieve a total count of 30 seconds. Then roll over to your right side and repeat the exercise.

Walking on hands from a lying position

As a rule, the most effective exercises for a flat stomach, presented in a complex, always include some variation of walking on hands from a prone position. This complex movement requires the use of all muscle groups - the entire body is activated, including the arms and legs. At the same time, stability and the ability to maintain balance are trained, and therefore all the core muscles.

How to perform

• Take a lying position (as for standard push-ups). Place your palms shoulder-width apart, then move them about two inches further apart.
• Walk forward on your hands as far as possible, then return in the same “steps” to the starting position. Do 10-12 reps.
• You can increase the difficulty by lifting one leg while performing a handstand walk.

"Alligator"

The most effective exercises for a flat stomach often have unusual names. However, in this case, the nature of the movement fully justifies the unfamiliarity of the term: you will have to literally drag your body along the floor in order to use your entire body and improve the skill of maintaining ideal balance. In addition, the “alligator” burns excess calories quickly and intensely, as it combines cardio training, efforts to maintain balance and a strength element.

Proper execution

• The most effective exercises may not be suitable for all apartments, but try to consider the following. To perform the “alligator” you will need a free, flat strip of floor along which you can walk forward at least ten (and preferably twenty) meters. In addition, you will need equipment - any thing that will allow you to slide across the floor with minimal friction. A plastic bag is perfect for carpeting, and a terry towel for tiles or wood.
• Take the starting position - lying down, having previously wrapped your feet with a bag or towel.
• Walk on your hands, dragging your torso along the floor, until the end of the free segment. Rest for 60-90 seconds (you may need a little more or a little less time) and repeat the exercise, returning to the starting position and position. Perform the entire complex one more time.

Static abdominal training

Oddly enough, the static core muscles can be trained not only in the traditional or side plank pose. The most effective exercises for a flat stomach and thin waist (photo) often include some variation of static (stationary) abdominal tension. We present to your attention a classic element of strength training, for which you only need a gymnastic mat.

Execution technique

Lie on your back on the mat and bend your knees at right angles, lifting your feet off the floor. It is advisable that the feet are also at a ninety-degree angle so that the toes point up. Extend your arms and place both palms on top of your thighs. Take a deep breath and, as you exhale, contract your abdominal muscles as much as possible, pressing your pelvis to the floor and pushing your hips with your palms (while keeping your legs still). Maintain this position for one second, then slowly relax your muscles. You should do three sets of ten repetitions in a row.

If you think the most effective exercises for a perfect flat stomach should involve more serious elements, try increasing the difficulty of the static abdominal tension. As you exhale, pressing your palms to your thighs (and at the same time your thighs to your palms), lift your head and shoulders from the floor. As you inhale, lower your head and shoulders back to the starting position. Additional mini-twisting will increase the load and quickly achieve the desired result.

"Boat"

The most effective exercises for a flat stomach always involve using your legs as leverage: once you lift them off the ground, your core muscles start working hard to take the weight of your lower torso. The “Boat” exercise works on the same principle, for which you will need a fitness mat.

How to make a "Boat" correctly

Sit on the mat with your knees bent and feet flat on the floor. Lean back, lean on your elbows (your back should remain straight and ready for the load) and place your palms on the mat. Squeeze your abdominal muscles and lift your legs, bending them at right angles. At the same time, your knees should touch, and your toes should look forward. Slowly turn your legs to the left without lifting your pelvis from the floor. Maintaining a ninety-degree angle, lower your legs slightly and then turn them to the right, as if drawing the English letter U. Do twenty repetitions, changing the direction of the “letter” each time.

If you are interested in a more serious load, you can keep your legs at an obtuse angle rather than a right angle, or straighten them completely.

"Frog"

What are the most effective exercises for a flat stomach? This is without a doubt dynamic movements with the legs and shoulder blades lifted off the floor. Try, for example, to perform a full set - you will immediately feel the intensity of working your core muscles.

What does the exercise look like?

• Lie on your back with your legs raised, knees bent and spread apart. The heels should touch. Inhale and lift your head and shoulders off the floor, curling over your ribs and looking at your feet. Raise your arms and extend them outward from your hips so that your palms face the floor.
• As you exhale, straighten your legs and extend them at a forty-five-degree angle above the floor, squeezing your knees. Inhale and return to the frog pose, bringing your heels touching toward your buttocks. Do three sets of ten repetitions.

The “frog” is almost always included in the most effective exercises for a flat stomach - in a week of regularly performing this element you can get quite noticeable results. If you want to try a more complicated version, try, while straightening your legs, to lower them as low as possible without touching the floor.

Of course, not everyone wants to have a flat stomach, but many women do. Someone loves himself as he is and does not bother himself with such thoughts, thin waist and flat stomach they are absolutely not interested.

I am one of those who, after all, thinks about my body and prefers to keep myself in shape. Various creams and wraps give results, but very little.

My opinion is that there is nothing more effective than physical exercise. Since I am a very busy person, through trial and error, I chose several abdominal exercises that I consider the easiest and most effective.

Effective exercises for a flat stomach

Before you start pumping up your abs, you should definitely warm up your body muscles. Do exercises, stretch, warm up. Be sure to include side bends in your warm-up to train your oblique abdominal muscles.

Exercise one – press press. Lie on your back, bend your knees, hands behind your head. Raise your upper back from the floor towards your feet. The feet must be firmly pressed to the floor. You can start with 20-30 times, gradually increasing, and then you will set your own norm.

Exercise two – bicycle. Everyone knows the exercise, but it must be done correctly. While performing this exercise, you should tense your abdominal muscles.

Exercise three– twisting. This exercise trains obliques, with constant implementation, a thin waist and the absence of so-called “ears” are guaranteed to you. The starting position is the same as in the first exercise, but you are not lifting your body straight from the floor to your feet. And with your left elbow you reach towards your right knee, and, conversely, with your right elbow towards your left knee. Next, sit on a chair and, placing a stick on your neck, begin to turn in one direction or the other.

For free! Book “Biolifting of the abdomen”. For those who want to have a beautiful belly without physical exercise. You can download the book Here.

Exercise four– push-ups. For me, this exercise is the most difficult, I don’t know how to do push-ups! But with this exercise you will kill two birds with one stone - you will make your stomach flat and pump up your chest muscles at the same time.

Exercise five– raising legs. Here it is important not to bend in the lower back (your back should be pressed to the floor) and not to lower your legs too much. In general, during all abdominal exercises, the back should have strong, good support.

These exercises for a flat stomach don't take too long. Try to make exercise a habit and part of your daily routine. It is regularity that gives excellent results. It is advisable to limit the intake of fats and carbohydrates in your diet, but increase the intake of protein foods.

Creams should also not be excluded, but creams should be specifically anti-cellulite. Body cream - separately, cream for the abdomen, waist and hips - separately. The usual one gives a good effect. Only you need to do it not for two or three minutes, but for ten minutes. When taking a bath, spend more time on problem areas (this should also be done regularly!). Massage your stomach and thighs with ground coffee by mixing it with shower gel. And after the shower, apply a special cream to your stomach and thighs.

Try to do all this constantly, and after a while thin waist, flat stomach and in general your whole elastic body will make you very happy. If you want to go further and get not only perfect figure, but also improve your health, then read the article