There is no super quick method to make a flat stomach. It all depends on your weight, physique, health, nutrition, and many other factors. I can say for sure that just by shaking the abs and standing in the bar, it is very difficult to achieve a flat stomach, even if you stand in the bar for 10 minutes. Let's say if you have belly fat, then first of all, you need to do cardio exercises. If you pump the press in this state, then it will appear under the fat, and the result will not be particularly noticeable. Do not forget about food, and drink at least 2 liters of water per day. By the way, running strengthens the body well, you can run for about an hour a day or walk at least 8 thousand steps. These are the main points to follow.
There are no quick methods, you have to make a lot of effort in any case.
To get a flat tummy, you need to stop eating fast food, lead an active lifestyle and pump the abs!
Here are exercises for pumping abs for a flat belly at home:
What we need:
2) Willpower and desire
3) 10-20 minutes of time
We sit on the edge of the sofa, rest our hands on the sofa and straighten our legs in front of us (without touching the floor) and begin to bend our legs towards ourselves and straighten them back, and so on 20 reps.
We lie on the floor (on our back), rest our head on the sofa, hold on to the edge of the sofa with our hands and begin to raise our legs 90 degrees to the floor. Repeat this exercise 20 times.
Without changing position, we raise our legs from the floor and perform the well-known exercise bike (legs are suspended and seem to be pedaling). Also 20 times. Made ? You can take a break, but not for long: a minute.
Lying in the same position, we continue. The legs are bent at the knees, and we try to reach the chest with the knees, performing swinging movements, to the chest and back to the floor, 20 movements!
Change the position. Feet on the sofa, we lie on the floor on our back. Hands together and reach with our hands to the knees and back. 20 times.
We lie down in position (STEP 5) on our back, leg on the couch, hands behind our head and alternately left and right we make twisting movements so that the left ( right) hand was as close to the right (left) leg as possible. 20 times.
After that, hands together in front of us, without changing position, we do the same thing only now we put our hands behind the right, then behind the left leg, 20 times.
THAT'S actually all it takes to get your dream abs.
Initially 20 times for each exercise it will not be optimal for everyone, that is, a bit too much, you need to start small. On the first day, do 5-8, on the second - 10, on the third - 15, and then make a schedule based on how you feel, since beginners will most likely have abs pain, rest the day. Then again forward according to your individual schedule! Be sure to alternate between workout and rest so that there is balance.
There are also easier ways, you can read here - https://vk.com/presss_doma
To be honest, fast weight loss usually does not happen. Sediments accumulate over the years, so it will take more than one month for the “cubes” to please you. You can lose weight with any weight, but do not expect rapid results, especially since losing weight too quickly is harmful . In addition, you cannot lose weight in only one part of the body, there is no local fat burning .
Create a calorie deficit : spend more than you consume. In this case, you will begin to lose weight. Exclude from the diet fried, starchy foods, fast food, sweets, juices, sauces from the store. Focus on protein foods, eat complex carbohydrates (cereals) in the morning. Fruits high in sugar (bananas, figs) are also best avoided.
Add physical activity : morning jogging, cycling, active sports, etc.
And if you want the fastest possible result, then combine circuit training in the gym with cardio exercises .
In the gym you need to work out 3 times a week. Do 8-12 exercises in a circle, 3-4 circles in total. Take the minimum weight on the apparatus, and do as many repetitions as possible - at least 15.
Dedicate cardio 1-2 days a week. Running for 40-60 minutes is optimal (fat burning starts from the twentieth minute).
To get a flat tummy, you need to stop eating fast food, lead an active lifestyle and pump abs!
Without changing position, we raise our legs from the floor and perform the well-known exercise bike (feet on the weight and seem to be pedaling). Also 20 times. Made ? You can take a break, but not for long: a minute.
Lying in the same position, we continue. The legs are bent at the knees, and we try to reach the chest with our knees, performing swinging movements, to the chest and back to the floor, 20 movements!
We lie down in position (STEP 5) on our back, leg on the couch, hands behind the head and alternately left and right we make twisting movements so that the left ( right) hand was as close to the right (left) leg as possible. 20 times.
Cardio. Morning is obligatory (before meals) and Afternoon or Evening is obligatory.
Monitor nutrition. Proteins and complex carbohydrates. Exclude flour, fats. Do not get too full to a full belly. Drink plenty of water. (sweet exclude water).
Doing a vacuum of the abdomen. Fat burning will not help, but psychologically it will. This will be the swing of the press.
The easiest way is the "vacuum" exercise. Of course, I would also advise him to try not to eat more than 300 g of food at a time. And yes, the abs need to be pumped for relief, but from it (exercise) the stomach will not become flat.
Ok Google: "drying diet". Okay Google: "drying training". Ok Google: "drying preparations."
And please, please stop listen to those who advise for a flat stomach, just pump abs / do not eat after 6 and other obscurantism.
1. Stop drinking beer.
2. Change the diet.
3. Do abdominal exercises.
4. Run / walk at a brisk pace though would be half an hour a day.
5. Eat fractionally. 5-6 small meals a day.