Making a flat stomach at home: tips, exercises and more

A slender beautiful belly is the dream of many people, both men and women. But not everyone knows how to make a flat stomach. To cope with this, it is necessary to approach the issue comprehensively. But first you need to understand why fat appears in the abdomen.

Many people who dream of making a flat stomach do not understand what is the reason that their figure is not as perfect as they want. The main causes of waist fat are overeating, eating junk food, frequent bloating, an inactive lifestyle, and lack of exercise. Under these conditions, the body receives more calories than it consumes, and the excess is deposited in fat. The situation is aggravated by stress, as well as pregnancy and childbirth, in which the muscles become weaker, and even the hormonal background changes.

Let's consider the reasons in more detail:

Childbirth... When carrying a child, a woman tends to get better not only due to the weight of the fetus, but also due to changes in metabolism. After childbirth, the figure is not restored immediately, in a few weeks. If a young mother has never played sports, then her stomach may not shrink at all due to the loss of skin elasticity.
Bloating. This reason does not lead to weight gain, but the belly protrudes below the navel, which is why it cannot touch flat. Bloating is caused by certain foods and drinks, as well as flatulence, slow metabolism, bowel problems, and allergic reactions.
Stress... When a person experiences nervous tension, the fat is not transformed into energy and is deposited under the skin. And the first area that suffers from it is the area from the navel to the lower thighs.
Improper nutrition. The abundance in the diet of fatty, flour, sweet, fast food and other harmful and high-calorie foods is inevitably deposited in excess belly fat. The same goes for overeating and lack of a competent diet.

There are usually several reasons for belly fat.

Those whose dream is to have a flat stomach at home should rethink their lifestyle. Proper nutrition is very important, as well as physical activity. Yoga, breathing practices, hula-hoop can also be great help. The program can be supplemented with cosmetic procedures, for example, various wraps or massage.

No matter how the reviews on diet pills assure us that they can guarantee us a flat stomach in a matter of days, you should not blindly trust them. Most of these pills are hazardous to health and are not recommended to be taken, at least without the advice of a specialist.

Nutrition for a flat stomach

Eating a flat stomach is not a stand-alone diet for a specific time, but the right diet to become your lifestyle. For each person, his system can be individual, but in any case, there are general rules that should be followed:

Eat small and frequent meals. Such nutrition helps to accelerate metabolism and reduce the volume of the stomach, respectively, a flat stomach.
Give up harmful and high-calorie foods: sweet, flour, fatty, fried, fast food and so on. The main enemies of a flat stomach are simple carbohydrates and animal fats.
Keep track of the calorie intake.
Eat enough protein- they help speed up the process of losing weight, contribute to the preservation of muscles.
Surprisingly, fats- these are also important components for losing weight in the abdomen, but only correct... Their useful sources are - nuts, fish and seafood, vegetable oils, avocados.
Eliminate sugar from the diet try limit the use of salt and spices.
Drink plenty of water. It does not contain calories, but it perfectly helps to lose weight by controlling appetite and speeding up metabolic processes.

Exercises for a flat stomach

To make the belly flat quickly, you need to initially burn everything that is superfluous in this area. For this, cardio training is suitable for us: running, jumping, swimming. But you also need to pay enough attention to working out the abdominal muscles, both straight and oblique. To begin with, it is enough to practice three times a day for 10-15 minutes, gradually increasing this time. It is better to exercise in the morning on an empty stomach or a couple of hours after eating. It is recommended to move on to the main exercises after warm-up. The best exercises to achieve a flat stomach are as follows:

Leg plank. You need to lie on the floor and, without lifting the sacrum and shoulder blades from it, slowly raise your legs up. First, lock them for 30 seconds at an angle of 30 degrees, then double the angle and at the end raise your legs perpendicularly. Do the same, but at a fast pace. Repeat the exercise 7-10 times.
Bike... Lie on your back and imitate the movement of a bicycle with your feet, as if you were spinning invisible pedals in the air. Start at a slow pace and gradually increase your speed. Rotate forward first, then backward. Do the exercise for a few minutes.
Side plank. With your right hand, you need to rest on the floor, position yourself at an angle of 45 degrees. In this position, lock in for 30-60 seconds (the longer, the better), then change hands, trying not to tear off the surface of the leg. You can lean not on your palms, but on your elbows.
Oblique twists. To perform the exercise, you need to lie on the floor and rarely begin to rise, first to the right, then to the left. Repeat this step 10 times for each side. It is recommended to keep your legs straight. If it is difficult at first, you can put something heavy on them.
Turns... You need to lie on your back, then take the body of the body along with bent legs, first in one direction, and then in the other direction. In this case, the hands should be directed in the opposite direction. Take 15 turns.

A great helper in how to achieve a flat belly at home is a hula hoop. You can start with a light version of it, but the most effective is the weighted one, with massage balls. It is recommended to twist it for at least 15 minutes a day. You cannot practice on a full stomach.

A hula hoop can bruise at first, so it's best to wear something snug or wrap a cloth around your belly.

Yoga and body flex

Yoga for a flat stomach is a great way to improve your figure. You can also practice it at home. This will require comfortable, tight-fitting clothing and a special rug. It is better to do it in the morning on an empty stomach or 1-2 hours after a meal. Consider a couple of effective belly poses in yoga:

Bhujangasana... Spread the rug on the floor, lie on your stomach, stretch your legs backward, pointing your toes away from you, and your heels towards you. Place your hands under your shoulders, then lift the body without lifting it from the surface of the thigh. Hold in this position for 30 seconds, repeat the movement 5-7 times. It is important to breathe deeply.
Dhanurasana... You need to lie on the floor, raise the upper body so that the buttocks remain on the surface. Hands should be sent back over the head, trying to grab the toes, and then raise them as high as possible, bending slightly at the knees. As a result, you should get a clear deflection in the back. Hold in this position for at least 30 seconds, then smoothly stop twisting and repeat the pose 9 more times, taking short breaks.
Naukasana... Another asana to help you achieve a flat stomach. You need to lie on your back, put your hands at an angle of 20-30 degrees along the body. At the same time, tear your back and legs off the surface, trying to rise as high as possible. Gradually increase the angle at which you fix the pose, bringing it to 90 degrees. Hold the end position for 30 seconds. Do the exercise at least five times.
Pavanamuktasana... You need to lie on your back, bend your knees and bring them to your head, directing it towards them. Grab your knees with your hands, touch them with your forehead and hold this position for 30 seconds. This exercise should take you at least five minutes.

Another great way to achieve a flat stomach is bodyflex or breathing exercises. Its essence is that correct breathing is combined with physical activity. The exercises themselves can be any: twisting on the press, raising the legs, plank, push-ups, exercise "cat", which involves flexion and arching of the back. Always inhale through the mouth and exhale through the nose. It is this kind of breathing that actively launches the processes of burning fat.

Flat belly wraps

You can supplement the program to achieve a flat abdomen with wraps. They should be done in a course of 7-10 procedures. Evening time is most suitable for them. Previously, experts recommend taking a bath, cleaning and steaming the skin. Special formulations are applied to the skin, then it is wrapped in a film, and kept for the required time. The following wraps can be used for the abdomen:

Chocolate... In a water bath, melt three bars of dark chocolate with a high content of cocoa beans. When the mass has cooled down, apply it to the body, wrap it in a film and hold it for half an hour. Then rinse off the composition with warm water and apply an anti-cellulite cream to the skin.
Honey... You need to take 150 honey (linden or buckwheat), mix it with thick homemade cream (60 ml). Beat the mixture, place it on the skin, wrap in a plastic wrap. After half an hour, wash off the composition and take a shower. Make sure that you are not allergic to honey beforehand (this applies to any type of wrapping).
Algal wrapping. 150 grams of dry algae need to be poured with 80 ml of boiling water, then cool the mixture and add 10 drops of citrus essential oil. Apply the mixture to the body and hold it under the film for 30 minutes, then rinse. To enhance the result, you can wear something warm.
Acetic. It is necessary to dilute apple cider vinegar with water in equal proportions, add a couple of tablespoons of honey. Then, in the resulting composition, moisten gauze cuts and attach them to the body, wrap with a film for half an hour. The skin may bake slightly, but that's okay. When time has passed, unwind and wash with soap and water.

Wraps may not be the primary measure, but they can effectively complement proper nutrition and exercise. When combined, these methods will help you achieve great results. Don't worry if you haven't managed to get a flat stomach at home in a month. You may need more time for this. And, in principle, it is better not to set exact deadlines, but to focus on the quality and safety of your weight loss program. Knowing how to make your belly flat at home, and going towards your goal, you will soon notice clear improvements.