Why is fat stored in the abdominal area and what methods can be used to eliminate it at home. The most effective exercises from yoga, body flex, aerobics, nutritional rules and beauty treatments. A flat stomach is the dream of many girls, the realization of which requires tremendous willpower and free time. This goal can be achieved not only in the gym, but also at home, performing special exercises and cosmetic procedures, eating right.
Causes of belly fat
The appearance of skin folds in these areas is explained by the use of junk food, frequent bloating, and lack of physical activity. In this case, the calories received are not consumed, transforming into fatty deposits, which are primarily concentrated near the navel. Stress and childbirth can aggravate the situation, after which the muscles of the body weaken, and excess weight becomes more noticeable.
Let's take a closer look at each of the reasons:
- Childbirth … During the carrying of a child, a woman will certainly recover, not only due to the weight of the baby, but also due to changes in metabolism. After the baby is born, the figure is not restored immediately, but only after several weeks have passed. If the girl has never played sports, then the stomach may not shrink at all due to the loss of skin elasticity.
- Bloating … With a similar problem, the part of the abdomen below the navel is mainly protruding. This can lead to disruption of the intestines, slow metabolism, flatulence, allergy to any food. The danger here is represented by yeast, kvass, beer, flour products, carbonated drinks, milk and its derivatives, wine.
- Stress … In a state of nervous tension, fat ceases to be transformed into energy, which leads to its deposition under the skin. The first place where it begins to localize is the area from the lower thighs to the navel. The situation worsens with the constant abuse of high-calorie foods.
- Improper nutrition … The abundance in the diet of fatty foods, flour products, sweets and everything that is rich in "simple" carbohydrates, increases the calorie content of the daily menu. As a result, a person does not consume what he has eaten, and the remaining fat is deposited on the abdominal part.
Important! The presence of fat at the waist is most often explained by several reasons at once.
How to flatten your belly
You should start by reviewing your diet. Further, it is logical to connect physical activity - to swing the press, perform the exercise "plank", do push-ups, etc. Various wraps allow you to speed up the effect. Do not ignore yoga asanas, breathing practice, the use of a hoop or a hula-hoop specially created to deal with extra centimeters at the waist.
Flat stomach in a week with nutrition
To achieve the cherished goal, it is necessary to reduce the intake of carbohydrates, both simple and complex, their deficiency should be compensated for with vegetable and animal protein. The daily calorie intake should be from 1400 to 1700 kcal for a physically active woman. In this case, the body will use fat as energy, which will start the process of burning it. Therefore, in order to get a flat tummy, it is recommended to exclude all foods that are heavy for the stomach - white bread, pasta, fried meat and fish.
This is how your menu should look roughly:
- Monday … You can start the first day of the week with a glass of freshly squeezed orange juice, biscuits (3 pieces) and low-fat cottage cheese (200 g). For lunch, you will need hated chicken broth without potatoes with carrots and onions. Between it and dinner, you need to have a snack with a banana and an apple, or drink a glass of low-calorie yogurt. For the evening, it is recommended to cook buckwheat porridge with beets seasoned with unrefined corn oil without salt.
- Tuesday … For breakfast, you can serve oat flakes in the water, a salad of raw tomatoes, cucumbers and green onions, and steamed hake fish cakes. Dine best with rice soup in water and cucumber without salt. After 2-3 hours you need to drink a glass of kefir with 2-3 "dry" cookies. For dinner, boil 1 egg and treat yourself to 100 grams of unsalted hard cheese. For drinks, you will need green tea, to which you can add a little honey.
- Wednesday … Start your day with semolina in milk with 1.5% fat and weak black tea. Eat veggie borscht and steamed beef cutlet by 1pm. Around 4:00 pm, put Chinese cabbage and cucumber salad with 2 slices of rye bread in your mouth. Dine no later than 19:30 on water-based wheat porridge with chicken chop and green tea.
- Thursday … This day should be spent in a half-starved state - you can only drink water, juices without sugar, teas, chicory. The volume of fluid consumed per day should be at least 1.5 liters. If the stomach “protests”, then it is allowed to eat 100-200 g of low-fat cottage cheese or a banana.
- Friday … On the last day of the official working week, the menu must include oatmeal with dried fruit, which is suitable for breakfast. For lunch, you can eat 30 g of cheese, 1 tomato, 3 whole grain toast and an egg. Dinner includes a salad with chicken breast, tomatoes, bulgur, honey and baked fish.
- Saturday … In the morning, you can eat baked vegetables (eggplant, carrots, cauliflower), chicken fillet (no more than 100 g) and freshly squeezed apple juice. For lunch, buckwheat porridge with a slice of butter and an omelet of two eggs with a tomato will be relevant. For dinner, make beef pita and baked beetroot with whole-grain toast (2-3 pieces).
- Sunday … On the last day of the week, unload the stomach again - drink kefir, water, green tea, juices.
If you want to get a flat tummy, then forget about sugar, salt, spices for the whole week. Try to eat as many fresh vegetables and fruits as possible raw. They contain a lot of fiber that cleanses the intestines from toxins and contributes to weight loss.
How to achieve a flat belly at home with yoga
It is enough to practice every day for at least 20-30 minutes. To do this, you need to have comfortable clothes (leggings and a tight T-shirt), a rug and an appropriate attitude. The best time for training is in the morning, from about 7 to 9 o'clock. It is advisable to carry it out on an empty stomach or not earlier than 1.5 hours after eating, otherwise the effect will not be so good. It is not recommended to drink water during this time. The best asanas for eliminating belly fat are cobra, boat, bow, plank and wind release. The proposed postures should not be done during pregnancy and back injuries, during exacerbation of stomach and intestinal ulcers.
Tips for performing asanas:
- Bhujangasana … Spread a rug on the floor, lie on it with your stomach down, stretch your legs back, pointing their toes away from you, and the heels vice versa. Place your hands under your shoulders, and then lift the body of the body, without lifting it from the surface of the thigh. Remain in this position for 30 seconds, then repeat this movement 5-7 times. Remember to breathe deeply while doing this. This way you will not only get rid of belly fat, but also make your back muscles stronger.
- Dhanurasana … Lie on the floor, lift your upper body over it so that the buttocks remain on the surface. At the same time, direct your hands over your head back, trying to grab the toes, which should be raised as high as possible, bending slightly at the knees. As a result, you should have a good arch in your back. Fix this position for at least 30 seconds, then gently stop twisting and repeat the pose 9 more times with short breaks.
- Naukasana … This asana will help remove fat from the waist. To do this, lie on your back with your arms at an angle of 20-30 degrees along your body. Now, at the same time, lift your back and legs off the surface, trying to climb as high as possible without losing orientation. For the first time, fix the pose at an angle of 30 degrees above the floor, then at 60, and then at all 90, constantly staying in this position for about half a minute. Breathe deeply and evenly while doing this. The exercise should be done 5 times.
- Pavanamuktasana … Lie on your back, bend your knees and bring them to the head, which must be directed towards them. Grab your knees with your hands, touch them with your forehead and stay in this position for 30 seconds. Allow at least 5 minutes to complete this exercise.
- Kumbhakasana … To enter this pose, kneel down and place your hands under your shoulders, only slightly moving them to the sides. Next, straighten your legs and align your body above the surface. The elbows should not bend at this time. Fix this asana for 1 minute. You can do it differently - lean your elbows on the floor, so the load on them will be less, which is exactly what beginners need.
Note! It is not recommended to perform the proposed yoga exercises during menstruation, as this can lead to increased blood loss.
How to flatten your belly at home with a hoop
If you do not have good physical condition, then start by using a regular rubber hoop, which weighs much less than the rest. In the first 3-5 days, you need to twist it at an average pace, counting up to 30, twice a day. After the specified time, increase the pace and increase the number of rotations to 50, while being careful not to drop the object. It is advisable to choose the morning and evening time for this, practicing 2 hours before or after meals.
If the sports equipment rubs your skin, you will have to buy a hula hoop. Training with him should last at least 40 minutes a day. The ideal pose looks like this: you are standing with your feet shoulder-width apart, your arms are behind your head, your back is straight. In this case, movements are carried out from left to right, clockwise. It will take about a month of regular exercise to get a flat stomach and waist. The effect will be evident only if you do not forget to breathe deeply and evenly through your nose.
Important! Try to twist the hoop while the waist is covered with clothes, otherwise bruising may remain.
Flat belly at home using bodyflex
The essence of this technique is correct breathing and its combination with physical activity. You should exercise for about 20-30 minutes a day, preferably in the morning. Exercises can be absolutely any, the main thing is that the load falls primarily on the abdominal muscles. A plank, push-ups, swinging the press, raising legs and much more are good for this.
Here's what exactly it is about:
- Side stretch … Stand with your back straight, bend your knees slightly and place your hands just above them. To make it easier to hold the pose, transfer your body weight to the toes of the foot. Now raise your right hand up and reach behind it with the top of your head, and pull your left thigh back. Then repeat all the same, only the other way around - move your right leg back and your left hand forward. At this time, count to 8, holding your breath for 30 seconds at number 4. After that, you must exhale deeply and open your chest as much as possible.
- Scissors … Lie on the floor, raise your legs above it at an angle of 30 degrees and cross them in the calf area. Then repeat the work of the scissors, holding your breath and posture for a count of four. Take 5 minutes for this exercise, it perfectly tightens the abdominal muscles.
- Cat … Get on all fours with your back round and your head bent to the floor. Take in as much air as possible with your mouth and hold it for 30 seconds without moving, then exhale sharply with your nose and release the pose. Repeat this exercise 10 times.
Important! In order for bodyflex to help, it is advisable to inhale through the mouth, and exhale through the nose. Thus, the process of burning fat is started.
Flat stomach in a week at home through wraps
The course consists of 7 wraps, which must be done every day. The best time for this is evening, approximately between 19.00 and 21.00. After that, it is advisable not to go to bed for at least an hour. Before starting the procedure, it is recommended to take a contrast shower and cleanse the skin with a scrub. They take her to a clean, dry body. To enhance the effect, it is necessary to use special formulations that are kept under the film for 20 to 50 minutes in the absence of contraindications.
We offer recipes for the following wraps:
- Chocolate … Melt 3 unfilled dark chocolate bars in a water bath. When the mass has cooled, apply it with a brush or clean hands on the body, leaving it for half an hour under cling film. Then rinse off the product with warm water and lubricate the skin with anti-cellulite cream.
- Honey … You will need 150 ml of lime or buckwheat honey. This ingredient should be mixed with homemade heavy cream (60 ml). The mixture is whipped and spread on the skin, then wrapped with cling film. After 30 minutes, they remove it and take a shower with soap. This option is not suitable for allergies to bee products and too dry dermis.
- Algal … Pour 150 g of dried fucus with boiling water (about 80 ml). Then let the mixture cool and add 10 drops of lemon essential oil. Apply the prepared mass to the body, leave it for 30 minutes under the film and after this time, rinse it off. The effect will be even better if you wear warm clothes.
- Vinegar … Soak gauze cuts in apple cider vinegar (300 ml) mixed with liquid honey (2 tablespoons) and attach them to the body, then wrap with plastic wrap for 30 minutes. At this time, the skin may bake a little, there is nothing wrong with that. When half an hour has passed, unwind and take a shower with soap.
Note! Wraps alone will not help you get a flat stomach; they are only effective when combined with exercise and proper nutrition.
Exercise for a flat stomach
The main emphasis in training should be on pumping up the abdominal muscles - straight, external, internal, oblique, transverse. In order for the first fruits to be noticeable, it is enough to devote 10-15 minutes to classes a day for 1-3 months. You should not train on a full stomach, and preferably in the morning, not before bed. It is not recommended to drink water during exercise. Before that, you can warm up a little with squats and leg kicks.
Here are some of the most effective exercises for a flat stomach:
- Leg plank … Lie on the floor and, trying not to tear your shoulder blades and sacrum from it, begin to slowly raise your legs up. First fix them for 30 seconds at a 30 degree angle, then double it and at the end take the shape of the letter "G". Then repeat all the same, only at a faster pace. It is enough to perform this exercise 7-10 times.
- Bike … Lying on your back, repeat the movements of the bike, as if pedaling with your feet in the air. Start slowly, gradually increasing your speed. First, go forward, and then in the opposite direction, towards yourself, and so on for 3 minutes.
- Side bar … Place your right hand on the floor and position yourself at a 45-degree angle above the floor. Stay in this position for 30-60 seconds, the longer the better, then change hands. Try not to tear your feet off the surface at this time. The same can be done, and leaning on your elbows, and not on the palms.
- Oblique twists … Lie on the floor and begin to rise sharply to the right and then to the left. Repeat this step 10 times for each side. At this time, your legs should be straightened, and if it's really hard for you, then you can put some kind of weight on them or ask someone to hold your feet.
- Turns … Lying on your back, take the body along with the bent legs, first to the left and then to the right. Hands at this time should go in the opposite direction. Do 15 reps. This will allow you to quickly remove fat from the waist.
How to make the stomach flat - watch the video:
No matter how diligently you do exercises for a flat stomach at home, the goal is unlikely to be quickly achieved without proper nutrition. Only in the complex can you get the perfect figure and forget about the extra centimeters at the waist!
