The goal is a flat stomach.

You spent several weeks on a strict diet, but in order to keep your favorite outfit flawless, you still have to draw in your stomach. Nothing surprising, because this area of the female body is most difficult to correct. In the reproductive age, the fatty layer on the abdomen is a kind of airbag that is designed to protect the genital organs from shock, overheating or cooling. Nutrients are also deposited here to support the fetus during pregnancy.

After the onset of menopause fatty lipids assume some functions of the endocrine system. That's why with the deposits on the abdomen and waist the body part with great reluctance. But this does not mean that a flat stomach is an impossible task. Just effort in this case will have to do much more. In addition to diet, you will also need exercises for all muscle groups that are responsible for a thin waist. Training should include not only the lifts of legs and hulls (known to us even from the school lessons of PFD), but also all kinds of rotation and extension. Such movements allow you to work not only the press, but also the muscles of the back, creating a kind of natural corset.

Fitness instructor and author of several books on the method of training Lidi Rezin believes that it is not necessary to exhaust yourself with diets and long trainings. To get a flat stomach for 10 minutes a day is quite real. The combination of training with a literate diet gives tremendous results on the condition of regular classes.

With an excess of kilograms, fighting for a flat stomach should begin with aerobic exercise. Otherwise, no one will notice the cubes of the press under the rolls of fat.

Complex exercises for the press.

The first exercise is called a half-jaw. It involves not only the muscles of the abdomen and lower back, but also the back surface of the thigh, as well as the large gluteal muscles.

The starting position - lying on the back, hands along the body, legs in the knees are bent. The feet are located as close as possible to the buttocks. Slowly raise the lower part of the body, pressing the neck and shoulders to the floor. Fix the position of the body at the maximum upper point for a few seconds and just as slowly return to its original position.

Exercise two - the body lifts from the lying on the side. The oblique muscles of the press work, which respond not only to the flat stomach, but also to the thin waist.

Lying on his side, legs bend at the knees, hips slightly forward. Focus on one arm, bent at the elbow. Raise and lower the body, fixing the body in the upper position for a few seconds.

Through this exercise, you are in between, pumping the muscles of the chest, back and thighs. To complicate the task, try the same exercise, but with straight legs.

The third exercise is borrowed from the Pilates system and is called the bar. It can be done both in a complex and separately. One minute every day and a month later you will notice that the muscles are much stronger.

During the exercise, you seem to hang over the ground, leaning on socks and forearms. The back should remain straight, the stomach is retracted. Do not bulge your buttocks and do not tilt your head down. If the exercise seemed too easy, place the support on one leg, and lift the other on the floor.

Get a flat stomach without basic exercises will not succeed. Therefore, they must be included in the curriculum.

Twisting involves the rectus abdominis muscle. They are performed as lifting the upper part of the body from a lying position, with bent legs. Try to control the work of the muscles and do not connect the neck and shoulders to the exercise. Let only the press work.

Back torsions are aimed at working the lower part of the press. Without changing the position from the previous exercise, lift the bent legs, cross them among themselves, so that the ankles are parallel to the floor. Hand your hands behind your head and slowly tear the pelvis off the floor, pulling your knees to your chest.

Another variant of the exercise: straightened legs are located at an angle of 90 degrees to the body. Pull your socks up, tearing your buttocks off the floor. Do not swing your legs, move only in the direction of the ceiling, due to the tension of the lower abdomen.

Skew twists are performed from the position of lying on the back, with a turn to the opposite knee. The technique of performing the exercise differs little from direct twisting. Do not lift the upper part of the body high, just lift your shoulders off the floor. This exercise involves the oblique muscles of the press.

The next exercise works on the back muscles. For proper execution, you will need a foot rest. In the home, this can be a plinth. Lying on your stomach, fix the feet, so they do not slip. Place your hands along the body or cross at the back of the head. Slowly raise the upper part of the body, maximally bending in the back. Fix the position of the body at the top point, smoothly return to the starting position.

Of course, the recommendations of how to make a flat tummy would not be complete, without stretch exercises. Stretch the abdominal muscles will help the pose of yoga called "cobra". It is performed as follows. Lie down face down, leaning on bent hands. Straighten the elbow joints, while lifting the body and arching your back. At the end point, the upper part of the body must be perpendicular to the floor.

Do not forget that even the most effective training program makes no sense to use less than two months. Try to follow this rule.