Flat stomach in just 15 days

For many women, including those with an excellent figure and ideal weight, the press, or rather the lack thereof, is one of the most painful problems. Nature has decreed that the largest amount of fat deposits in women accumulates on the abdomen - in order to protect the fetus from possible damage. It is not surprising that the body does not want to quickly say goodbye to its protective reserves. These problem areas are the last to lose weight, but new kilograms are added here. However, you shouldn’t get too zealous about the process of pumping the press. This way you will not get rid of the fat layer, but the muscles will increase in size, and you risk being left without a waist at all. Where's the waist?

Train without fanaticism: two or three times a week is enough to tone your muscles and burn off excess fat. Perform about three exercises per workout. First, start by pumping up the rectus abdominis muscles, and then move on to the braids. Perform the exercises 15-30 times, 3 sets each.

The main thing is technique

Of course, it is best to perform the exercises under the close supervision of a trainer. He will be able to supply you with the correct equipment. For example, during sit-ups, you need to make sure that your lower back is pressed to the floor. The neck should not strain. If you want to achieve a clear definition, it is better for you to perform exercises with weights: for example, with dumbbells that you place on your stomach. If you have problems with your spine, you should consult your doctor before going to the gym. He will tell you which muscles you need to focus your training on.

Reasonable rotation

For more effective training, it is recommended to alternate exercises with different amplitudes. Here are the most popular exercises that will help you get a toned tummy as quickly as possible:

Exercise 1. Twisting

It is aimed at the rectus abdominis muscles and is performed with a small amplitude.

How to do it: Lie on the floor and press your lower back to the floor. Bend your legs at the knees. Place your hands behind your head, pointing your elbows to the sides. As you inhale, lift your head and shoulder blades off the floor, pointing your chin toward the ceiling. As you exhale, return to the starting position.

Exercise 2. Reverse crunch

It is aimed at the rectus abdominis muscles and is performed with a small amplitude.

How to do it: lie on the floor, bend your knees. Place your hands behind your head, pointing your elbows to the sides. As you inhale, lift your head and shoulder blades off the floor, while simultaneously lifting your pelvis. As you exhale, return to the starting position.

Exercise 3. Raising the body

Performed with large amplitude.

How to do it: Lie on the floor. Bend your legs at the knees. Place your hands behind your head, pointing your elbows to the sides. As you inhale, lift your body off the floor, rising to your knees. As you exhale, return to the starting position.

Exercise 4. Leg raises

Performed with large amplitude

How to do it: sitting on a chair, rest your hands on its edge. As you inhale, pull your legs towards your body. As you exhale, return to the starting position.

Exercise 5. Oblique abdominal muscles.

How to do it: while sitting on a chair, perform body rotations. To train the oblique muscles, you can use all the previous exercises, doing them with a turn. However, it is better not to do these exercises if you have problems with the spine.

Don’t forget to also massage your abdomen, visit the pool and aerobics so that fat deposits slowly disappear and are replaced by beautiful, sculpted muscles.