A flat stomach is an important element of a beautiful figure. After gaining weight, childbirth and simply with age, this part of the woman’s body changes, but it's never too late to regain its former attractiveness.
Tightening your stomach is not easy, but you can do it in just one month if you wish. There is no need to exhaust yourself with strict diets and hunger. The main thing is to approach the problem comprehensively: eat right and do exercises.
1. Diet for a flat stomach
If you dream of a beautiful stomach, you will have to adjust your eating behavior. You can’t starve yourself and eat low-carb diets.. They allow you to quickly reduce weight, but you have to pay for it with folds of excess skin, bruises under the eyes, an earthy complexion, and poor health.
The main principles of a diet for a flat stomach are a healthy and nutritious diet plus a feeling of fullness. When choosing a diet, you should adhere to the following recommendations:
- Fractional nutrition. You need to eat in small portions at intervals of 3-4 hours.
- Refusal of harmful drinks. Sweet carbonated water and alcohol are prohibited.
- Refusal of sweets. Sugar-containing foods can be replaced with dried fruits.
- Light dinner. In the evening, limit yourself to natural yogurt or a fresh apple.
- Drinking mode. The daily dose of water is from 1.5 liters.
With this diet, the body will not experience stress, but will receive the necessary nutrition. Your metabolism will accelerate, and fats will break down faster. As a result, you will achieve a lasting effect: after returning to the usual diet, kilograms will not return.
We also read: 8 simple rules for losing weight after giving birth without harm to the baby
2. Exercises for a beautiful press
Due to proper nutrition, fatty deposits are broken down. However, the abdomen will not look fit if the muscles remain weak. Therefore, it is important to combine a diet with exercise. They will help strengthen the press and speed up metabolism. As a result, where fat used to be, muscle mass will appear.
You need to train about three times a week, performing each exercise in 3 sets of 15-30 times. During training, watch out for breathing: inhale through the nose, exhale through the mouth.
The following exercises are effective:
- Twisting. They are performed from a prone position. Legs are bent at the knees, hands are put behind the head, elbows are spread apart. Taking a breath, tear the body off the floor and reach for your knees. Exhaling, lie down on your back again.
- Diagonal twisting. The starting position is the same. Lay your right foot on your left knee. Taking a breath, tear your head and shoulder blades off the floor, trying to reach your right elbow with your left elbow. As you exhale, lie on your back again. Change your leg and repeat the exercise.
We also read: How to remove the tummy after childbirth (7 exercises in pictures + video)
3. “Invisible” gymnastics for every day
The following set of exercises can be performed at work, on a walk, in a cafe and any other public place. Others will not even notice that you are training.
Do “invisible” gymnastics every day at a convenient time, and soon you will notice how your stomach has changed:
- Relax the abs while breathing in and exhale while breathing out.
- Massage your stomach in a clockwise circle.
- Retract the abdomen, trying to keep it in this position longer.
- Keep your back straight. When you are hunched over, your stomach seems bigger.
Adhering to dietary recommendations and performing exercises for the press, you will tighten your stomach in just 1 month. At the same time, digestive problems will disappear, the complexion will improve, the blue circles under the eyes will disappear. Confidence in yourself and your appearance will return to you.
We also read: 5 reasons why you can not lose weight after childbirth
How to restore a stomach after childbirth
