Lie on the floor, bend your legs at the knees, hands behind his head rewound.Exhale do in three steps (steps).With a little bit exhale, lift your upper body.Then do two more short exhalation, each time rising above the floor.On a breath accept the original position.Repeat the exercise 20 times.
Lie on the floor, bend your legs at the knees, put his hands behind his head.On the exhale, lift your upper body off the floor, touch the left elbow right knee, while inhaling, return to the starting position.With the next breath, touch right elbow left knee, exhale lie down on the floor.Make 20 twists in each direction.
Lie on the floor, put his hands along the body, lift the legs off the floor and bend your knees
.Exhale and straighten your legs drop to the floor, but do not touch the surface.On the inhale tighten the knees to the chest.Repeat the exercise 15 - 20 times.
Lie on the floor, put his hands under the hips, straight leg lift up.On the exhale lift your buttocks off the floor and hold this position for 2 - 3 seconds.On the inhale, return to the starting position.Repeat the exercise 15 - 20 times.
Sit on the floor, place your hands on the floor beside the hips, legs straighten.On the inhale just lean back, lift your legs up, pull your hands in front of him.The center of gravity should fall on the coccyx, so you can maximize your abdominal muscles stretch.Fix the position by 1 - 1.5 minutes.With an exhalation take the starting position and relax fully.If you find it difficult to hold the pose for such a long time, make 3 short sets of 30 seconds in between lie on the floor and relax your abdominal muscles.
Tip 2: How to make a beautiful belly
Believe that a flat stomach is necessary and girls, and men.Which is better: a flat belly or beer belly?Obviously, a nice flat stomach - the result of true matched exercise, combined with a sensible diet.
The main thing that should be targeted diet, in this case, is the burning of fat in the waist area and the organization of the normal functioning of the gastrointestinal tract.
What should pay close attention, because this is the rejection of cigarettes and alcohol.Without it there is no point in talking about normal metabolism on the one hand, and on the other hand, consumption of beer, for example, due to the increase in female hormones, which tend to be delayed just at the waist.
should be completely excluded from the diet of fatty and sweet foods.The most useful diet based kefir, buckwheat or rice.In addition rice diet also helps cleanse the body of toxins, which significantly affects the size of the waist, making it thinner.
For opponents of strict diets can be advised to eat more foods containing fiber.At the same time the stomach is filled, the hunger goes away, and the negative side effects such as bloating food does not cause.As a basis we can take the grains and vegetables are high in fiber (cereals, brown rice, apples, beans, zucchini, herbs, etc.).You can also use artificial fiber, which is sold in pharmacies, but to make it better in small doses, drinking large amounts of water.
can not do without fruit, though it should be remembered that it is necessary to use them as a separate dish.It is best to eat apples and pears, as well as grapefruit and orange.
diet should contain a certain amount of oil, preferably olive, but you can use a vegetable, but refined.The oil will help get rid of stretch marks: a mixture of half a teaspoon of olive oil and the five chapels of vitamin E is applied to the abdomen and actively rubbed into the skin.
Food should be taken frequently, but the portions thus should not be large.At least two times during the week at your desk at lunch should be a fish, once - chicken, and white, and for dinner it is possible to use an orange and a couple of egg whites.
great attention to nutritionists water.In order to speed up the metabolism, requires not just water, and melt.To prepare a plastic bottle of water placed in a freezer overnight, then thaw and use by a few sips throughout the day.
Do not forget about exercise.Lie on your back, pull the legs.Hands behind your head holding the towel.Pull your navel to your spine.Lower back lay on the floor.Keep your toes bent and push hips to the floor.Keep your back round and with the help of abdominal muscles lift not push the body off the floor and go to the sitting upright position.Retract the muscles, push the hips down, and slowly return to the floor, vertebra by vertebra.Again, put your hands behind your head, begin to rise again.The towel should be kept taut at all times.Repetitions: fifteen times down and up.
- beautiful belly