How to tighten your stomach at home quickly

In the struggle for a beautiful figure, a sagging belly becomes a common problem. This mainly happens after childbirth or sudden weight loss. Many people do not want to put up with this and wonder how to tighten their stomach. To solve such a problem quickly, one exercise or diet is not enough. A set of measures is required, including exercise, proper diet and nutrition, and a review of your daily habits.

Tricks and secrets

Next, we will discuss tricks and secrets on how to tighten your stomach.

Some simple steps will help you get rid of your sagging belly and sides. They may seem strange, but doing them regularly will give you excellent results.

So, how to tighten your stomach:

1. Take a contrast shower. Every day, when taking a shower, you need to first direct a stream of hot water (not boiling water) onto your stomach and sides, then cold water. Do 3 approaches, applying each water temperature for 30 seconds, gradually increasing the time. Increase and decrease the water temperature gradually.
   This will restore elasticity to the skin, normalize blood circulation, fill the skin with oxygen and nutrients, making it easier to remove sagging belly and sides.
2. Drink water. Drinking at least two liters of clean water every day can cleanse the body and make the skin elastic. After this, exercises to tighten the abdomen will bring greater effect.
3. Avoid eating an hour before and an hour after your workout to avoid building muscle mass.
4. Laugh. When laughing, the abdominal muscles tense, causing it to tighten.
5. Try to keep your stomach pulled in and tense its muscles as often as possible. Do this at work, in transport, watching TV, walking.
6. Don't overload yourself with abdominal pumping. Exhausting yourself from morning to evening with such an exercise will not work to remove your stomach and sides. You should start with a proper diet for weight loss, and then start jogging. It is better to pump your abs after running, no more than 15 minutes.

Crunches

These exercises are effective for losing belly fat and are performed in four variations in one workout. The abdominal muscles are as tense as possible. They must be completed in the order they are presented:

1. Lie on your back, place your arms along your body, palms down. Lift your straight legs off the floor, gradually bending them at the knees and lifting your buttocks off the floor, as if twisting. Your knees should be parallel to your chest. Afterwards, return to the original position and repeat these steps 10-15 times.
2. Lying on your back, put your hands behind your head. Do crunches by lifting your right leg bent at the knee and moving towards it with your left elbow (do not lift your hands from your head). Take the starting position and do the same with your left leg and right elbow. Repeat 3 sets of 10-12 times.
3. Lying on your back, extend your arms above your head and straighten your legs and raise them slightly. Raise your legs and upper body, touching your hands to your legs. Return to the starting position and repeat 10 times for 3 approaches.
4. The body position is the same as in the previous exercise, and is done in the same way, only with raised legs, knees bent and feet crossed. Perform 10 times for 3 approaches.

Exercise scissors

Lie on your back, straight legs together. Place your hands under your buttocks, palms down. Pull your stomach in, hold your breath, lift your legs off the floor 8-9 centimeters and stretch out your toes. Make quick, wide swings to the sides, crossing your legs at the ankles and alternating. Every ten swings, you can put your legs down for 1-2 seconds, and then ten more swings.

You need to do 3 approaches. When performing the exercise, you must not allow your buttocks, lower back or head to lift off the floor. To lose weight, swings should be done quickly. The leg span should be as wide as possible.

Figure eight kicks

Lie on your back, arms along your body. Raise your legs straight with your toes pointed and, as it were, draw a figure eight in the air. Return to starting position. Repeat 15-20 times several approaches. If such an exercise is easy to perform, then complicate it by drawing several eights at a time.

Exercises in the gym

When performing them, you should use only the abdominal muscles, without swaying. Do each exercise 3 sets of 10-15 times. If you use simulators with the ability to install a load, then you need to start with 10 kg, increasing the load with each workout.

We are standing in the plank position. We say no to buns. We laugh a lot. “Soviet Sport” has found 10 surefire ways to tighten your stomach at home.

METHOD 1
TIGHTEN YOUR ABDOMEN. PLANK

An exercise that fitness instructors include in any weight loss program is the plank. Even this alone, when performed regularly, can give you a toned stomach.

We get into a position similar to a push-up: the body is straight, the toes and forearms rest on the ground. We'll stay as long as we can. Then rest for a minute and repeat three to four more times. The “plank” perfectly works all the core muscles, makes the abdominal skin more toned and creates an effect when it visually seems that you have less fat.

METHOD 2
TIGHTEN YOUR ABDOMEN. CIRCLES

Circuit training using the CrossFit method will burn fat more effectively than the standard set-rest-set pattern. Plus, it will take less time because you don't rest between exercises.

Do several rounds of abdominal exercises - leg raises, crunches, scissors (from a lying position, we raise our legs and at the same time our body, trying to touch our feet with our hands). Increase the number of circles or repetitions from time to time. Circuit training is the shortest way to get a toned stomach at home.

METHOD 3
TIGHTEN YOUR ABDOMEN. WALKING

Make walking a daily habit. Start walking at least 20-30 minutes a day. Gradually increase your walks to 1-1.5 hours. Vary the pace of your walking. Get out one or two metro stops to the one you need and go. In the future, this habit will help you show off your toned stomach.

METHOD 4
TIGHTEN YOUR ABDOMEN. POSTURE

During the day, watch your posture: your back is straight, your abdominal muscles are tense. Sooner or later, this semi-muscle tension will become habitual: visually your stomach will seem more toned.

METHOD 5
TIGHTEN YOUR ABDOMEN. VACUUM

Frank Zane, 3-time winner of the Mr. Olympia title, advised everyone who wants to tighten their stomach at home to do a “vaccum”. In the morning, before breakfast, when you are still lying in bed, pull your stomach in as much as possible for 30-40 seconds and hold in this position. Repeat the exercise 3-4 times.

METHOD 6
TIGHTEN YOUR ABDOMEN. MASSAGE

Local massage is one of the most effective ways to achieve tightened abdominal skin. Go to an appointment with a massage therapist: he will give a recommendation on what intensity of massage course you need. Don't want to see a massage therapist? Buy a massager and oil, and massage yourself.

METHOD 7
TIGHTEN YOUR ABDOMEN. LAUGHTER

Research proves that laughter causes the abdominal muscles to contract, trains and tightens them. Laugh more often and you will become slimmer.

METHOD 8
TIGHTEN YOUR ABDOMEN. NUTRITION

Proper nutrition is the basis for tightening your belly at home. Abdominal exercises won't be effective if you don't eat right.

American nutritionist Jessica Smith, author of a popular weight loss program, advises: to tighten your stomach, you need to reduce the consumption of simple carbohydrates (primarily sugar and flour), avoid spicy and salty foods, and alcohol.

Nutritionist Jared Koch advises eating small meals - 4-5 times a day. These will be three full meals (breakfast, lunch, dinner) and two snacks. Carbohydrates should be taken in the first half of the day. In the second - protein foods plus vegetables.

METHOD 9
TIGHTEN YOUR ABDOMEN. CHEWING

They talked about this back in school biology lessons: chew slowly and thoroughly. While eating, do not swallow food in chunks! Chewing food slowly improves your digestion and makes your body feel full faster. This is very important if you decide to tighten your stomach.

METHOD 10
TIGHTEN YOUR ABDOMEN. REGULARITY

All the ways to tighten your belly at home will not work if you do not do them regularly. Build your daily routine from them. Learn to find joy in exercise and healthy food. Know your limits. Don’t drive yourself into depression with overexertion and diets, after which a “reset” will occur.

You can get a toned stomach at home. And for this it is not at all necessary to declare war on yourself.

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