A flat stomach is an object of admiration for men, envy for women, and most importantly — your pride and merit. A beautiful tummy is not a pleasure for the lazy, but the more valuable the reward is the right to possess it
Probably, it is not worth recalling the story that repeats itself from year to year in the spring in front of the mirror, with remorse and further promises. Yes, yes, and yes again — a flat toned stomach does not tolerate half measures and excuses, does not believe false promises, and requires special attention and care. If you want, please work. But the reward is worth it, right?
I want a flat stomach!
A flat tummy is not just a toned and beautiful part of your body. Well-developed abdominal muscles make the waist thinner, the hips slimmer, and the figure as a whole more toned and athletic. In many women, even thin-boned and thin by nature, the tummy has an ugly shape, it protrudes strongly. So it’s not just about being overweight. It should be noted that the shape of the abdomen depends on the thickness of the fat layer and the condition of the muscles of the abdominal wall. The weakness of this muscle group, even in the absence of fat, leads to the formation of a protruding or sagging abdomen. Therefore, our task will be, firstly, to put in order the abdominal muscles and, secondly, to remove, if necessary, excess fat from the waist.
Nowadays, the desire to have a flat stomach is very, very popular, so it is certainly exploited for commercial purposes. Remember even TV shows — beautiful women with toned bellies, sitting in front of the TV in just 5 minutes a day, without much effort, achieve stunning success in the field of the figure in general and the stomach in particular. Summary? Do not believe, however, I do not force, therefore — check.
What is the way out Very simple: you need to understand that a good result requires good efforts, both in life and in our case. It has already been said above that we have two goals — the presence of the actual muscles and the absence of fat on them. With muscles, as you might guess, you will have to work, and with fat — to sweat.
So, doubts away, the decision has been made — we want to become the owners of a beautiful and flat stomach. Where do we start?
Flat stomach: how to
But from what:
Flabby and weak muscles must work, only then they will be toned and beautiful. There are a wide variety of abdominal exercises. By and large, it does not matter at all which ones you choose, the main thing is that you do them regularly, correctly and intensively enough. Do not skimp — gradually it will be easier and easier for you to carry out the chosen program, and then it makes sense to change it to a heavier one. This is important, because only with the proper load you will progress. The more complex and intense the load, the more significant the result. As soon as you are satisfied with what you see in the mirror, the load level can be left at a constant level, but not quit. This is the main point — having quit exercising, you will gradually return to its original state, because the muscles without load will lose shape, and with them your stomach. Of course, this won’t happen overnight, and if you’ve been practicing long enough and getting good results, it may take years for you to get back to your original state. «For the season» or «for life» — you decide.
Aerobics and diets
Having pumped up strong abdominal muscles, you may not solve the task — a flat stomach, because it will be under a large layer of not chocolate at all. Therefore, we will not stop at “pumping” and move on to the next equally important task — getting rid of the layer of fat at the waist. By and large, there are two options for its solution: aerobic exercise and diet. In both cases, you solve the problem of utilizing excess calories. That is, you will spend more than you consume. Either by reducing the amount of food, or by increasing the cost — running and other aerobic exercises. The main thing to note here are a few nuances — the slower you lose weight, the more durable the result and the better for health, this applies to diets. Therefore, if possible, give up diets like “lose 5 kilos in 7 days” and do it slowly, trying to eat everything the same as before, just a little less.
And a couple more tips:
- do not eat at night
- drink more water
- more vegetables and fruits in your daily diet
- better often and in large quantities than once a day and to waste
- say «no» to sweet and starchy alcohol
Choosing running as a solution to the problem. You may “work” more than in the case of a diet, but the result will be better, and most importantly with a bonus. The bonus is that when running, the abdominal muscles also work, which means it will be even more toned. Running is the best way to normalize weight, increase overall endurance and improve your heart function, protecting you from future problems with it. As with strength training, running on a regular basis is best, ideally making training and running part of your life, like brushing your teeth or washing your hair.
Flat belly rules
Here we briefly list the points that are important to pay attention to:
- exercise technique. With the wrong technique, the following dangers arise: risk of injury, work «idle»
- quality is better than quantity. Do not chase the number of “times” performed, do each repetition of the exercise slowly and efficiently, then the result will be achieved faster
- regularity. Muscles must be in good shape, then from training to training the result will improve. Often — as bad as rarely, the muscles must rest. Ideally 2-3 workouts per week for 3-4 exercises
- change the exercises in the complex. Muscles get used and progress worse. And from the point of view of your pastime — doing the same exercises is boring. In addition, only by brute force you can choose the perfect complex for you.
- focus on yourself. What suits a friend does not necessarily suit you — we are all different and the ways to achieve the result may also differ.
Here you have learned how to achieve your dreams. And I want to wish you perseverance and patience, and your reward will be a beautiful and flat stomach!
Author: Alexander Kuznetsov
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