Tighten your stomach in a month: 9 exercises for beautiful abs

The structure of the abdominal muscles is such that they require relatively difficult exercises in small quantities.

Repeating something that comes easily many times is ineffective. Of course, excessive tension, which causes your eyes to glaze over your forehead and interrupts your breathing, is also not good - a hernia of the abdominal wall may form.

Normally, the stomach should not be completely flat; in women there may be a slight roundness below the waist. The shape of the bulge depends on the condition of the muscles of the abdominal wall, the size - on the amount of fat. By the way, it can be deposited both subcutaneously (outside the muscles) and between the internal organs (under the muscles and between them). However, both types of fat, especially the second, can be destroyed quite well with the help of physical exercise. Weakness of the abdominal wall muscles is what causes the stomach to look protruding or saggy. And these muscles weaken primarily from lack of load. For example, if you sit a lot, and even slouch and lean forward, the largest among them, the rectus abdominis muscle, weakens.

There are two ways to strengthen it and other abdominal muscles (transverse and oblique). The first is isometric: the muscle tenses, but practically does not contract; an example is lifting the legs and pelvis while lying down, when the back is pressed to the floor. In this variant, the main force is observed in the lower part of the abdominal press, exactly where the stomach protrudes in the first place.

The second method is dynamic: the muscle not only tenses, but also contracts to bring the ribs and groin closer together. This occurs when lifting the body while lying on your back, when your legs are bent and not secured. In this case, the main load goes to the upper abdominals.

To really get your stomach in order, you need to do both types of exercises. This is exactly the set we offer you today. Do the complex 2-3 times a week, and after 3-4 weeks you will see a significant effect!

Swing while sitting

Sit on the floor, legs extended in front of you, leaning on your hands behind you. Turn to the right, place your left palm near your right leg. The right hand is on the floor. Don’t rush, if you can’t reach it, fix yourself in the position you are capable of. Return to the starting position and bend your right leg, bringing your knee toward your left shoulder. If that doesn't work, bend and lift as much as you can. Do not hurry! Return to the starting position and repeat the same on the other side. Do 8 times in each direction.

What methods help girls lose weight in the waist and stomach?

All methods of rapid weight loss are based on a maximum of a dozen exercises, mostly taken from instructions on physical therapy. Of course, a diet with an estimated energy value of 1000 Kcal is recommended. In reality, the problem is much deeper. Indeed, in most cases, its true sources are not revealed.

The following reasons are often mentioned in numerous publications:

• genetic factor;
• binge eating;
• physical inactivity;
• sedentary work.

Even if all of the above factors are eliminated, many young women under the age of 40 are concerned about the condition of their figure. There is a term called gynoid obesity. Its essence is that this type of obesity is characteristic only of women and its main feature is the distribution of fat accumulation in the abdomen, sides, buttocks and lower extremities.

It is typical for most women at a young age from 10 to 45 years. Thus, the real reason is genetics. Quickly losing weight in the waist and stomach is the natural desire of any woman. But do not forget that an improperly organized fight against fat deposits can only aggravate the problem.

Most often, various low-calorie diets are used to lose weight . And in a fairly large number of cases, increased physical activity is added to fasting (intense exercise on exercise machines, running, cycling). In this case, the body includes protection against hunger in the form of accumulation of reserves.

And excessive pumping of individual muscle groups leads to an increase in their volume. After reducing the intensity of training, they become covered with fatty layers. The last influencing factor is all types of intoxication, which is perceived by the body as a danger on a par with hunger and provokes the accumulation of reserves.

Main sources of toxins:

• dysbacteriosis;
• smoking;
• alcohol abuse;
• industrial pollution.

The fight for a beautiful figure should actually be carried out according to the rules for treating obesity of the gynoid type:

• Give up all bad habits.
• Transition to a complete, balanced diet.
• Normalization of intestinal functions.
• Physical activity balanced with nutrition level.

Book

Sit on the floor with your legs extended in front of you. Fold your arms across your chest and carefully, vertebra by vertebra, starting with the lowest, lower your body to the floor. To do this, round your back, lower your chin to your chest. Don't cling to anything with your feet! Of course, you won’t be able to lie down on the floor; it’s enough to lower one or two vertebrae and feel the tension in your stomach. Return to the starting position, lean on your hands and carefully lift your straight legs above the floor. Lower your legs and repeat the entire cycle 8-10 times.

Diet rules for weight loss

Quickly losing weight in the waist and stomach is only possible if you optimize your daily nutrition. It has already been said above that diets with an energy value below 1100 Kcal are unacceptable. For gynoid obesity, this is not the best option. The main place of fat burning is muscle tissue . With insufficient nutrition, it decreases in volume.

To establish the required nutritional value of the upcoming diet, you need to calculate the calorie content of your usual food and reduce it by a percentage of the absolute value of the body mass index. Practice shows that the calorie content of the diet after calculation is at the level of 1700 - 1900 Kcal.

With a reasonable selection of products for a week, this is a completely gentle diet option. For the first week, a low-carbohydrate diet is advisable. From the second week you can switch to a low-fat option. It is advisable not to include foods with a glycemic index above 50 units in your diet.

Important note: since in this case we mean a corrective effect on the figure, and not the treatment of a systemic disease, then isolated deviations from the diet are completely justified.

Psychologically, this fact helps to endure some discomfort from limited food.

Abdominal slimming massage

Massage is the best preventive remedy for any disease.

Manual massage: rules of execution, technique

At home, massage is fundamentally possible, since the treatment area is completely accessible. It is better to do the procedure before bed, 2 hours after eating. You should not strive for strong influences. No lubricants or creams should be used.

For example:

• Stroking . They are performed with the palms, starting from the umbilical zone, gradually expanding the spiral. Movements are made clockwise (along the intestines). Repeated 15-10 times.

• Pinch action . You need to start from the very bottom of the abdomen and, moving your fingers through the tissues along with the muscles, rise to the very ribs. Then – return and repeat the movements. Number of repetitions – 15.
• Kneading . If there is a large volume of fat, grips are made between the fingers and palms. The captured tissues are pulled back until they escape from the grip. For small volumes, the grip is made between the thumbs and forefingers. Do 15-30 repetitions over the entire surface of the abdomen and sides.
• Impact techniques . Strikes are made with the fingertips by quickly bending the metacarpophalangeal joints. The entire surface is processed for 1-3 minutes.
• Finally, stroke with your fingertips in the direction from the midline of the abdomen to the sides. The movements are light, reminiscent of movements with a brush.

Massage improves blood flow, partially smoothes subcutaneous fatty tissue, but does not have a significant effect on fat burning processes.

Vacuum massage: rules, instructions

The use of vacuum devices has become very common due to widespread advertising and low cost. The descriptions provide many positive effects. In fact, these products do not belong to the class of medical equipment and have not undergone clinical trials.

As a result of numerous observations, it has been established that in a large number of cases, when using them, local hematomas of varying degrees are formed.

Research by the Russian Academy of Medical Sciences has established that in this case there is a movement of fats to deeper layers. Subsequent treatment of this stage of cellulite is significantly more complicated, unlike the primary form.

Waist slimming wraps

Wraps can be used as an auxiliary physiotherapy, subject to certain rules.

Rules and tips

You need to be extremely careful when selecting preparations for wraps.

To do this you need to remember the rules:

• Do not use aggressive ingredients for wraps (mustard, pepper, citric acid, orange juice).
• Do not use polyethylene or cling film under any circumstances (lack of oxygen and excess moisture with a simultaneous local increase in temperature will simply lead to loss of liquid, which will be instantly restored).
• Do not use drugs of unknown origin and produced in climatic zones that are not present in Russia.
• Do not use cosmetics without a Russian certificate of conformity.

Homemade Body Wrap Recipes

Folk remedies have long been used in the form of wraps to treat many diseases:

• The most effective is the use of birch leaves . A leaf steamed with boiling water (right along with small branches) is cooled to a comfortable temperature. A continuous wrapping of the legs is performed for 30–40 minutes. (until completely cooled). It has a beneficial effect on the condition of the epithelium and subcutaneous fat. It is also used as a remedy for joint diseases.
• Honey wrap is one of the most sought after and popular. It should be taken into account that honey contains a small amount of wax, which stops the normal passage of pores. Therefore, it is better to do the procedure in a bathhouse after entering the steam room for the first time and taking a shower.

• Using clay . It is widely advertised by pharmacy chains and distributors of dietary supplements. It really softens and cleanses the skin. However, the healing properties of ordinary red or blue domestic clay are in no way inferior to pharmaceutical ones. Therefore, you can use ordinary oven clay for the procedures: due to the presence of a fine sand fraction, it will act as a natural scrub when washed off the body.

You also don’t have to buy blue clay. You just need to call an advertisement about digging wells and get information where you can get it for free (the mineral is always located near the aquifer and is removed along with the soil).

Cosmetics for body wraps

Girls want to quickly lose weight in their waist and stomach so much that this desire makes them believe in the promises of any advertisement. As a rule, all cosmetics for body wraps contain the above-mentioned clays and honey as carrier substances, to which additional ingredients are added.

For example:

• flavorings;
• emulsifiers;
• essential oils;
• herbal fillers.

In addition to the indicated compositions, algae are also used, more often kelp. When using cosmetics, you should familiarize yourself with the safety rules during procedures and the list of contraindications.

As an example of the cosmetics used:

• Professional Organic Silk Anti-Cellulite Intensive (base – goji berries and seaweed).
• Argi-Mask Red from TM Anubis (based on clay and kaolin).
• Buttocks-Thighs Sculptor from TM (based on betaine, which is used for the production of moisturizing creams).

Permitted and prohibited products

Having allowed yourself to drink a glass of beer or eat a milk chocolate bar, you need to remove excess calories from other foods. The named products do not provide any benefit. But there are also those that also have a high GI, but are very useful in the diet. An example would be dates.

They are indispensable in dietary nutrition, although their index is significantly higher than 50 units. Therefore, all rules are purely advisory in nature and the set of products can always be adjusted.

The following can be recommended as the basis of the diet:

• sea ​​fish;
• meat;
• eggs;
• liver;
• cutlets;
• sausages;
• carrot;
• beans;
• yoghurts;
• peas;
• durum wheat pasta;
• oatmeal;
• whole milk;
• brown rice;
• buckwheat;
• rye or bran bread;
• in all types;
• vegetables;
• fruits.

It is also necessary to include fat burning foods in your diet:

• dry red wine;
• apples;
• ginger;
• pineapples;
• cabbage;
• green tea;
• grapefruit.

There is also an extensive list of such products recommended for burning fat.