How to get a flat stomach: exercises and nutrition

A flat stomach and a slim waist are the goals of many people who strive for the perfect shape. This can be achieved with the help of properly selected exercises and a balanced diet. An integrated approach helps not only to improve appearance, but also to strengthen muscles, improve posture and overall well-being.

Physical activity is an important element in the formation of a beautiful press. Classic exercises are great for the upper abdomen: lie on your back with your legs bent, toes raised from the floor. Raise your upper body to a 45-degree angle, holding for a couple of seconds, then slowly return to the starting position. Repeat 20-25 times in several approaches.

The lower press requires leg work. Lie on your back, hands behind your head, legs bent at the knees. As you exhale, lift your legs up without touching the floor, and then slowly straighten them. This method helps to strengthen the lower abdomen and helps to burn fat deposits in the waist area.

Twisting exercises are effective for training the oblique abdominal muscles. Starting position: legs bent at the knees, hands behind the head. As you exhale, reach your right elbow toward your left knee, then return to the starting position and change sides. A more complicated version involves additionally holding the leg in the air before returning to the floor.

To work out the entire abs, it is useful to do the exercise lying on your stomach. Clasp your hands in front of you, stretch your legs and lift your torso and legs at the same time. Rock back and forth for about 20-30 seconds, activating the abdominal and back muscles. This exercise helps to make the abdomen more toned and strong.

It is important to choose the right time for training: morning or 1.5-2 hours after eating. Gradually increase the number of approaches to 4-5 over the course of a month. The last repetitions should be difficult, this is a sign of the effectiveness of the training. Regularity and gradual increase of load are the key to success.

Nutrition plays no less a role. Give up fatty, floury and sweet foods. Increase the consumption of vegetables, fruits, yogurts and dried fruits. Regularly cleanse the body of toxins and arrange fasting days. A healthy diet and physical activity will help not only to remove the belly, but also improve the general condition of the body.