"VACUUM IN THE STOMACH"

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The exercise, which quickly flattens the tummy
Dreaming of a flat tummy swapped?
There is one tricky technique that is actively used also in the practice of yoga. It gives the opportunity for a very short period of time (3-4 weeks) not only to strengthen abdominal muscles from the inside, but also to make the waist thinner, and press relief.

Of course, the more you practice this exercise, the faster and more obvious the effect. The minimum number of approaches per week - 5. At first, you will need to hold abdominal muscles in tension. But when they come in tone will need much less effort to control them.
1. Laying on my back. The hands - along the body. Knees bent feet on the floor. The muscles are relaxed. Do a slow exhale, which will free his lungs of air.
2. When the lungs are empty - begin to strain the abdominal muscles, drawing him in. Stop breathing. At the lowest point freeze the whole body for about ten seconds-fifteen. On a small breath, pull the belly.
3. Not relaxing the press, do a small breath in again, tense the abdominal muscles and freeze for about ten seconds-fifteen. Again, pull the belly in and hold your breath.
4. Now exhale, relax and repeat a press a few breaths. Finally, pull the belly as much as possible and pushes it to the top without exhalation.

Read More

DRINK ON AN EMPTY STOMACH WATER WITH LEMON!

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This is one of the most effective and available measures that can and should afford almost all people in order to recovery of your body.

Here are a few reasons to drink on an empty stomach in the morning water with lemon.

1. Strengthens the immune system. Lemon is rich in vitamin C and potassium. It stimulates the brain and nervous system, controls blood pressure.

2. The drink will align alkaline balance, because citric acid increases the acidity.

3. Helps to fight obesity. Lemon juice contains pectin, which helps the body to fight the feeling of hunger, helps to normalize the blood sugar levels and cleans the lymph flow, which is important. In addition, it has been proven that people who maintain an alkaline diet lose weight faster.

4. Due to the content of citric acid, water with lemon stimulates digestion. It interacts with other enzymes and acids can easily stimulate the secretion of gastric juice and digestion. The warm water serves to stimulate the gastrointestinal tract and peristalsis.

5. The liver produces more enzymes from water with lemon / lime than any other food. Water with lemon cleanse the liver. Lemon juice stimulates the liver to release toxins, water removes these toxins through the excretory system.

6. This drink has a mild diuretic action. Lemon water increases the rate of urination, which helps cleanse the body while maintaining urinary tract health.

7. Cleanses the skin. Vitamin C, included in the composition of the lemon, improves the skin by rejuvenating the body literally from the inside out. In fact, a mixture of natural lemon juice with water affects the body as anti-aging remedy. However, even decreases the number of wrinkles, skin spots and acne by removing toxins from the blood. Water with lemon also has amazing healing effect on scars and small scars from burns, helping them to heal.

8. A glass of water - it’s a battle with dehydration, in the morning all the systems will start working properly in the first place - the adrenal glands, which secrete hormones. The body will be ready for the stress and the whole day will be able to function normally.

9. Lemon is a powerful antioxidant. Water with lemon is indispensable for normal metabolism, protects the body from free radicals, removes cholesterol and strengthens the immune system and protects us from premature aging.

10. Water with lemon cleanses the blood. Water with lemon helps to cleanse the blood vessels and arteries. Also, lemon water cleans the blood. This property of the solution of water with lemon can be used in the treatment of such dangerous diseases as cholera or malaria. Water with lemon / lime can help to lower blood pressure.

11. Lemon destroys malignant cells in 12 cancers, including breast, prostate, and pancreas.

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Why is the stomach?

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Based on the fact that I ask a lot of questions about belly and how to get rid of it, I decided to write an article in which you will understand, why it still appears and how to fight it.

Fat, as such, 1 of the coping mechanisms. It enables a person to survive the cold season, from one crop to another, etc. So fat it is a normal process, most importantly, not to employ it in excess of. What is the mechanism of fat deposition? Firstly, it is, of course, excessive consumption of carbohydrates, especially fast (sugar). In our body there are no large depot for storage of carbohydrates. In the form of glycogen in the muscles is stored a total of about 60-80g carbs, and the same in the liver, the remaining part of the consumed carbohydrates are processed and deposited in our body as fat.

Also, a large amount of fat consumed affects the deposition of fat. In 100g of fat contains as much as 900кал! To put our body into fat easier than carbs. The process of fat digestion is very complicated, and as energy fat is used in the last turn, because to get energy from protein and carbohydrates much easier. Well, in any case, if you consume more calories than you expend, the excess energy will be delayed in the body as fat.

Now let’s see where the fat is deposited. Fat is stored in skin and fat tissue that is under our skin, and inside all of our bodies. It’s called viszeralny fat. This is abdominal fat, which shows the degree of obesity of internal organs and speaks to the continued threat of cardiovascular disease, thrombosis, varicose veins, heart attacks and strokes. This fat is under the abdominal wall and as it pushes the belly forward.

If the abdominal muscles strong, it can be a bit controlling, if the muscles of the abdomen, moreover, is weak, and it turns out bulging and hanging belly.

No ‘swing’ press naturally get rid of a stomach will not help you. In order to get rid of subcutaneous and internal fat, and, accordingly, the stomach, need to make it so that the fat began to burn, and burns fat in our muscles muthondriah under the influence of oxygen. In order for the oxygen got into our body needed cardio with a heart rate about 75% of the maximum. (220-your age is a calculation of the maximum). You also need to reduce or stop the deposition of fat. This requires the minimization or elimination of fast carbs, sugars, flour, etc., and reduce consumption of fat. Try to sort through and look at everything you eat. Calculate the approximate consumption of calories and fat and adjust the food if necessary. I think you’ll be surprised how more than you think you are consumed daily! Returning to cardio stress, cardio time should not be less than 40 minutes, because in the first 20 minutes you burn only carbohydrates in the form of glycogen, and only then start to burn fats. Of course, the more you currently have ‘gorged’ stomach, the more time you will need to decrease, but all recipes has long been known that magic pill to help get rid of belly fat in a day, yet, so the main thing is to have patience, to put in the effort and then do it!

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What foods not to eat on an empty stomach

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What foods not to eat on an empty stomach.

Baking will cause apathy, citrus - gastritis, and coffee with milk - kidney stones.

The fact that Breakfast is the most important meal of the day, we narrowly learned. The result in the morning we eat in good faith, Yes, but not always what you need..

YEAST. They contribute to the development of stomach gas, stomach swells that, you know, not very nice. Therefore, fasting is any yeast cake is evil.

YOGURT. What is its meaning? Using it contained beneficial bacteria to help digestion. But if all these needed was a little thing get in your system before eating, they will absorb aggressive gastric juice and is not any good. That is, yogurt fasting is not that bad - he’s just useless. It must have after a meal.

COFFEE. When caffeine gets into the lining of his stomach, he begins to tease her. In response, it produces gastric juice, and if it does not energize the other food, he gets angry, behaves aggressively and starts to corrode the mucosa, and therefore after some time you can wait for the guest in the form of gastritis. In addition, caffeine is annoying and gallbladder. That reduces, ejects a portion of bile, which is needed in order to help the food digest. If she has nothing to digest, it begins sad to wander through the body. Disappoint those who consider coffee to soften the milk. The fact that the binders that are in coffee and tea bind to proteins in milk and form a nearly insoluble compounds, which are deposited stones in the kidneys.

SUGAR. And all products like sweets or sweet fruit type banana. The sugar is instantly absorbed by the body and irritate the pancreas. In response, she begins to produce insulin. The blood sugar level instantly drops, because of what we experience apathy and fatigue, instead be cheerful and full of energy.

CITRUS. They have a lot of acid, which enthusiastically jumped on the gastric mucosa, slowly eroding it. If you have no stomach problems, you are experiencing heartburn after eating just sour, then our advice can be neglected. But if you have gastritis with high acidity of the stomach, ulcer and other problems with the gastrointestinal tract, from the citrus and fresh juices are better to refrain.

PEAR. Our ancestors said: “Pear body poison in the morning and in the evening rose”. The fact that the pears a lot of roughage, which injure the delicate mucous membranes of the digestive system. Especially dangerous pear with a very dense texture: in these fibers especially a lot.

PERSIMMON. It is full of indigestible fibers, which slow the motility of the stomach and intestines the case when reporting that “the stomach is”. Especially many such fibers in a highly astringent persimmon.
GARLIC. He, as well as all sorts of different pungent spices, operates on the principle of caffeine, irritating mucous membranes and gall bladder.
COLD DRINKS. They constrict the vessels of the stomach. Because of this, the problem starts with the circulation of this organ and the whole process of digestion is broken. So drink any cold impossible on an empty stomach, nor immediately after a meal is better after a couple of hours.

PERFECT BREAKFAST

Option 1: oatmeal with milk, sliced unsweetened fruit and nuts. The last 2 - 3 pieces, that was not too greasy. Porridge - a source of slow carbohydrates, which improve the digestive process. A sugar of such complex carbohydrates is released slowly, maintaining the desired level of energy for several hours.
Option 2: protein+vegetables (ideally seasonal, but winter will come down and frozen). Protein eggs, white meat and fish is digestible, gives you a lasting feeling of fullness and accelerates the metabolism.
Option 3: whole wheat toasts with cottage cheese and greens. Cheese - the source of the same protein, and whole grains due to the fact that they are not broken shell retains more vitamins and minerals.

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"VACUUM IN THE STOMACH"

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The exercise, which quickly flattens the tummy
Dreaming of a flat tummy swapped?
There is one tricky technique that is actively used also in the practice of yoga. It gives the opportunity for a very short period of time (3-4 weeks) not only to strengthen abdominal muscles from the inside, but also to make the waist thinner, and press relief.

Of course, the more you practice this exercise, the faster and more obvious the effect. The minimum number of approaches per week - 5. At first, you will need to hold abdominal muscles in tension. But when they come in tone will need much less effort to control them.
1. Laying on my back. The hands - along the body. Knees bent feet on the floor. The muscles are relaxed. Do a slow exhale, which will free his lungs of air.
2. When the lungs are empty - begin to strain the abdominal muscles, drawing him in. Stop breathing. At the lowest point freeze the whole body for about ten seconds-fifteen. On a small breath, pull the belly.
3. Not relaxing the press, do a small breath in again, tense the abdominal muscles and freeze for about ten seconds-fifteen. Again, pull the belly in and hold your breath.
4. Now exhale, relax and repeat a press a few breaths. Finally, pull the belly as much as possible and pushes it to the top without exhalation.

Read More

"VACUUM IN THE STOMACH"

http://medicine-art.tumblr.com

The exercise, which quickly flattens the tummy
Dreaming of a flat tummy swapped?
There is one tricky technique that is actively used also in the practice of yoga. It gives the opportunity for a very short period of time (3-4 weeks) not only to strengthen abdominal muscles from the inside, but also to make the waist thinner, and press relief.

Of course, the more you practice this exercise, the faster and more obvious the effect. The minimum number of approaches per week - 5. At first, you will need to hold abdominal muscles in tension. But when they come in tone will need much less effort to control them.
1. Laying on my back. The hands - along the body. Knees bent feet on the floor. The muscles are relaxed. Do a slow exhale, which will free his lungs of air.
2. When the lungs are empty - begin to strain the abdominal muscles, drawing him in. Stop breathing. At the lowest point freeze the whole body for about ten seconds-fifteen. On a small breath, pull the belly.
3. Not relaxing the press, do a small breath in again, tense the abdominal muscles and freeze for about ten seconds-fifteen. Again, pull the belly in and hold your breath.
4. Now exhale, relax and repeat a press a few breaths. Finally, pull the belly as much as possible and pushes it to the top without exhalation.

Read More

"VACUUM IN THE STOMACH"

http://medicine-art.tumblr.com

The exercise, which quickly flattens the tummy
Dreaming of a flat tummy swapped?
There is one tricky technique that is actively used also in the practice of yoga. It gives the opportunity for a very short period of time (3-4 weeks) not only to strengthen abdominal muscles from the inside, but also to make the waist thinner, and press relief.

Of course, the more you practice this exercise, the faster and more obvious the effect. The minimum number of approaches per week - 5. At first, you will need to hold abdominal muscles in tension. But when they come in tone will need much less effort to control them.
1. Laying on my back. The hands - along the body. Knees bent feet on the floor. The muscles are relaxed. Do a slow exhale, which will free his lungs of air.
2. When the lungs are empty - begin to strain the abdominal muscles, drawing him in. Stop breathing. At the lowest point freeze the whole body for about ten seconds-fifteen. On a small breath, pull the belly.
3. Not relaxing the press, do a small breath in again, tense the abdominal muscles and freeze for about ten seconds-fifteen. Again, pull the belly in and hold your breath.
4. Now exhale, relax and repeat a press a few breaths. Finally, pull the belly as much as possible and pushes it to the top without exhalation.

Read More

VACUUM IN THE STOMACH

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VACUUM IN THE STOMACH

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DRINK ON AN EMPTY STOMACH WITH LEMON WATER!

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This is one of the most efficient, very helpful and available activities, which can and should afford almost all people in order to recovery of your body.

Here are a few reasons to drink on an empty stomach in the morning water with lemon.

1. Strengthens the immune system. Lemon is rich in vitamin C and potassium. It stimulates the brain and nervous system, controls blood pressure.

2. The drink will align alkaline balance, because citric acid increases the acidity.

3. Helps to fight obesity. Lemon juice contains pectin, which helps the body to fight the feeling of hunger, helps to normalize the blood sugar levels and cleans the lymph flow, which is important. In addition, it has been proven that people who maintain an alkaline diet lose weight faster.

4. Due to the content of citric acid, lemon water stimulates digestion. It interacts with other enzymes and acids can easily stimulate the secretion of gastric juice and digestion. The warm water serves to stimulate the gastrointestinal tract and peristalsis.

5. The liver produces more enzymes from water with lemon / lime, than from any other food. Water with lemon cleanse the liver. Lemon juice stimulates the liver to release toxins, water removes these toxins through the excretory system.

6. This drink has a mild diuretic effect. Lemon water increases the rate of urination, which helps cleanse the body while maintaining a healthy urinary tract.

7. Cleanses the skin. Vitamin C, included in the composition of lemon, improves the skin by rejuvenating the body literally from the inside out. In fact, a mixture of natural lemon juice with water affects the body as anti-aging remedy. However, even decreases the number of wrinkles, skin spots and acne by removing toxins from the blood. Lemon water also has amazing healing effect on scars and small scars from burns, helping them to heal.

8. A glass of water - it’s a battle with dehydration, in the morning all the systems will start working properly in the first place - the adrenal glands, which secrete hormones. The body will be ready to stress the whole day and can function normally.

9. Lemon is a powerful antioxidant. Water with lemon is indispensable for normal metabolism, protects the body from free radicals, removes cholesterol and strengthens the immune system and protects us from premature aging.

10. Water with lemon cleanses the blood. Water with lemon helps to cleanse the blood vessels and arteries. Lemon water also cleans the blood. This property of the solution of water with lemon can be used in the treatment of such dangerous diseases as cholera or malaria. Water with lemon / lime can help to lower blood pressure.

11. Lemon destroys malignant cells in 12 cancers, including breast, prostate, pancreas.

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THE VACUUM IN THE STOMACH

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Yoga for the stomach: 5 simple poses that will help to regain harmony

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Belly fat often appears, even in lean people, and it’s very difficult to get rid of. Moreover, that beer belly is immediately evident and he brings a lot of mental suffering. It besides influences the overall state of health. Fat in the abdomen can lead to diabetes type II diabetes and heart problems, so it is very important to get rid of it.

Yoga is a very effective way to deal with this problem, it will confirm any person who has at least a little of it involved. Of course, exercise alone is not going to resolve: yoga will help to visually reduce the stomach, but 70% of success depends on proper nutrition.

1. Cobra pose (Bhujangasana)

This pose not only helps to remove belly fat, but also strengthens the abdominal muscles. Exercise in General strengthens the upper torso, and the back becomes stronger and more flexible. (The pose is not recommended for patients with ulcers, hernia, back injury, and also pregnant).

�� Lie on your stomach, extend your legs and lean on the palm (should be directly under shoulders).
�� Chin and toes should touch the floor.
�� Slowly inhaling, raise your body on your hands. Rotten back back as far as you can.
�� Depending on health, hold this position 15 to 30 seconds.
�� Slowly exhaling, return to starting position.
�� Repeat the exercise 5 times with small breaks for 15 seconds.

2. Bow pose (Dhanurasana)

The pose strengthens the Central part of the abdomen. To achieve good results during the exercise try not to swing slowly back and forth. It improves digestion and trains the flexibility of the whole body.

�� Lie on your stomach, bend your knees, lift up the calf, put your hands behind your back and grab the ankle on the outer side.
�� Inhale, exhale, bend to the maximum, raising the pelvis and chest from the floor. The head we need to get as far back as possible.
�� Try to hold this position 15 to 30 seconds and keep breathing.
�� On the exhale, return to starting position, stretching his arms and legs.
�� Repeat the exercise 5 times with 15 second breaks.

3. The position of the boat (Naukasana)

A great posture to remove fat from the waist. In addition, it has beneficial effects on appetite and strengthens leg muscles.

�� Lie on your back, stretch your legs, hands beside the body palms up.
�� Inhale and slowly raise your legs, try to keep them straight and do not bend the knees.
�� Pull on socks and try to raise the legs as high as possible.
�� Stretch your arms and try to reach their toes; hold your body at an angle of 45 °.
�� Breathe normally, hold the position for 15 seconds.
�� Exhale deeply.
�� Repeat this exercise 5 times at intervals of 15 seconds.

4. Plank (Kumbhakaran)

Kumbhakarna is one of the easiest poses in yoga, but at the same time very effective for burning fat. Plank tones and strengthens the shoulders, arms, back and buttocks. (Exercise is contraindicated in people with high blood pressure and those who have a sore back or shoulders).

�� Get on your knees, place your hands in front of him.
�� Take legs back and stand up on the toes, as in push-UPS; raise up on his hands.
�� Take a deep breath, pull the neck and look straight ahead; the back should be straight, you will feel a slight tension in the abdomen.
�� From head to toe your body should be straight lines.
�� Hold this position 15 to 30 seconds; if you feel strong enough, try to do it as long as possible.
�� Repeat 5 times with small breaks.

5. Posture release wind (Pavanamuktasana)

Besides the fact that this asana reduces back pain and strengthens the abdomen and hips, she has a lot of pluses. For example, the pose of the liberation of wind improves the intestine, normalizes acidity level, speeds up metabolism.

�� Lie on your back, stretch your legs, stretch your hands parallel.
�� Pull the legs, hold the heels together.
�� On the exhale, bend your knees and slowly raise them toward your chest.
�� To hold the correct position, hugging her knees.
�� Breathe deeply and hold this position 1 - 1.5 minutes.
�� On the exhale, lower your legs and hands on the floor.
�� Repeat this exercise 5 times with breaks.

☝ Good but if you want to accelerate metabolism, it is recommended to perform this set of exercises in the morning. But for fast results repeat this posture 3 days a week, 3-5 times a day.

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Beautiful flat stomach

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A beautiful flat stomach. Do one thing every day, do not be lazy☝

1. Standing on all fours, exhale, lignite back “cat”, pull your stomach and stay so for 4 accounts. Repeat 5-10 times.

2. Sitting on Mat, lean back on hands. Lift up the straightened right leg, hold for 4 accounts and slow her down. Repeat for each leg 5-10 times.

3. Lying on the floor, arms out to sides, bend your knees and press your knees to your chest, then raise your legs vertically (knees remain bent). Lower the legs in some, the other way to touch the knees sex. Repeat 5-10 times in each direction.

4. Lie on your back, hands raise up. Press your back firmly to the floor. Feet (toes and feet) hold the book. Put your knees to your stomach and raise your legs perpendicular to the body. Describe feet circles one in the other direction, gradually increasing their radius.

5. Lie on your back, arms along the body, back is firmly pressed to the floor, his chin pressed against his chest. Put your knees to your chest, then straighten your legs perpendicular to the abdomen and legs do the motion of “scissors”. Then again bend your knees and gently lower them to the floor.

6. Get on your knees, hands on hips. Raise your right arm above your head, stretch up, exhale, pull your stomach and take 5 tilts to the left. Return to starting position, raise your left arm and do the exercise right. Make 3-5 times in each direction.

7. Get on your knees. Translating the hand swipe in the opposite direction, sit on the floor to the right of the legs, straighten up and sit to the left. Repeat 5-10 times in each direction.

8. Sit on the floor with straight legs, hands behind his head. Bend your legs and pull them to your chest, torso, and heads to the left so that the right elbow to touch left knee. Same thing in the other direction.

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THE VACUUM IN THE STOMACH

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Yoga for the stomach: 5 simple poses that will help to regain harmony

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Belly fat often appears, even in lean people, and it’s very difficult to get rid of. Moreover, that beer belly is immediately evident and he brings a lot of mental suffering. It besides influences the overall state of health. Fat in the abdomen can lead to diabetes type II diabetes and heart problems, so it is very important to get rid of it.

Yoga is a very effective way to deal with this problem, it will confirm any person who has at least a little of it involved. Of course, exercise alone is not going to resolve: yoga will help to visually reduce the stomach, but 70% of success depends on proper nutrition.

1. Cobra pose (Bhujangasana)

This pose not only helps to remove belly fat, but also strengthens the abdominal muscles. Exercise in General strengthens the upper torso, and the back becomes stronger and more flexible. (The pose is not recommended for patients with ulcers, hernia, back injury, and also pregnant).

�� Lie on your stomach, extend your legs and lean on the palm (should be directly under shoulders).
�� Chin and toes should touch the floor.
�� Slowly inhaling, raise your body on your hands. Rotten back back as far as you can.
�� Depending on health, hold this position 15 to 30 seconds.
�� Slowly exhaling, return to starting position.
�� Repeat the exercise 5 times with small breaks for 15 seconds.

2. Bow pose (Dhanurasana)

The pose strengthens the Central part of the abdomen. To achieve good results during the exercise try not to swing slowly back and forth. It improves digestion and trains the flexibility of the whole body.

�� Lie on your stomach, bend your knees, lift up the calf, put your hands behind your back and grab the ankle on the outer side.
�� Inhale, exhale, bend to the maximum, raising the pelvis and chest from the floor. The head we need to get as far back as possible.
�� Try to hold this position 15 to 30 seconds and keep breathing.
�� On the exhale, return to starting position, stretching his arms and legs.
�� Repeat the exercise 5 times with 15 second breaks.

3. The position of the boat (Naukasana)

A great posture to remove fat from the waist. In addition, it has beneficial effects on appetite and strengthens leg muscles.

�� Lie on your back, stretch your legs, hands beside the body palms up.
�� Inhale and slowly raise your legs, try to keep them straight and do not bend the knees.
�� Pull on socks and try to raise the legs as high as possible.
�� Stretch your arms and try to reach their toes; hold your body at an angle of 45 °.
�� Breathe normally, hold the position for 15 seconds.
�� Exhale deeply.
�� Repeat this exercise 5 times at intervals of 15 seconds.

4. Plank (Kumbhakaran)

Kumbhakarna is one of the easiest poses in yoga, but at the same time very effective for burning fat. Plank tones and strengthens the shoulders, arms, back and buttocks. (Exercise is contraindicated in people with high blood pressure and those who have a sore back or shoulders).

�� Get on your knees, place your hands in front of him.
�� Take legs back and stand up on the toes, as in push-UPS; raise up on his hands.
�� Take a deep breath, pull the neck and look straight ahead; the back should be straight, you will feel a slight tension in the abdomen.
�� From head to toe your body should be straight lines.
�� Hold this position 15 to 30 seconds; if you feel strong enough, try to do it as long as possible.
�� Repeat 5 times with small breaks.

5. Posture release wind (Pavanamuktasana)

Besides the fact that this asana reduces back pain and strengthens the abdomen and hips, she has a lot of pluses. For example, the pose of the liberation of wind improves the intestine, normalizes acidity level, speeds up metabolism.

�� Lie on your back, stretch your legs, stretch your hands parallel.
�� Pull the legs, hold the heels together.
�� On the exhale, bend your knees and slowly raise them toward your chest.
�� To hold the correct position, hugging her knees.
�� Breathe deeply and hold this position 1 - 1.5 minutes.
�� On the exhale, lower your legs and hands on the floor.
�� Repeat this exercise 5 times with breaks.

☝ Good but if you want to accelerate metabolism, it is recommended to perform this set of exercises in the morning. But for fast results repeat this posture 3 days a week, 3-5 times a day.

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Flat stomach

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Flat stomach.

1. To download the press
Set your feet for the battery or the bottom of the sofa, hands behind his head and started to swing. To raise high the body does not need. Do as many times as you can, and then add on 2 times a day. Well to reach 40-50 times, and then gradually increase to 100.

2. To lift body
Another effective exercise for the press. You need to lie on a bench or on a firm couch so that his feet were on the floor (as if you are sitting). Take a thick book, like encyclopedia and hold it at the breast, lift the body - to start at least 15-20 times.This exercise can be performed on a stool, exposing it to the back of another.

3. Twist the Hoop
If the strengthening of the press in the first place builds up the muscles of the abdomen, the wrap is the path to the slim waist. Cool 10-15 minutes, gradually bringing up to 20-30 minutes. They say it is best Hoop with weights or spikes, but you can start with simple. Here the main thing - to start!
➨ ! This exercise has a number of contraindications. For example, it cannot be done if you have the predisposition to prolapse of internal organs. You should consult with your doctor.

4. To raise knees
Very simple, but also effective exercise. In a standing position, alternately lift legs, knees bent. Lift the legs should be done slowly due to the abdominal muscles, and as high as possible, then straighten the leg, and also slowly lower.
At first you hardly will be able to do it 2-3 times, but then it will go better. It is desirable to increase the number climbs to 30-40 times for each leg.

5. Twisting
Perfect for those who have trained a little press, but was lost under a layer of fat. Lying on your back, legs bent at the knees, hands pulling forward. Gently lift the torso, as if curled. Reaching the tension in the press, hold for the account of times-two and descend. Start with at least 5 repetitions. Enough to reach 20-25 times.

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Exercises to lose fat from stomach and sides

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After 3 months of regular training associates will throw admiring glances at you and girlfriends will envy ask how you managed so quickly to make the figure beautiful.

1. Squats. Start with 20 sit-UPS. Back straight, abdominal muscles tense.

2. Inclinations in the parties. 20 times with several approaches.

3. Lying on the floor on your side raise legs to 90 ° to the torso. Of 20 reps on each side for multiple approaches. This is the most effective exercise.

4. Lying on the floor, hands behind his head. We turn the pedals. Exercise you are familiar with. Very effective for stomach.

5. Exercises with a Hoop or a hooping good clean and grease the sides and belly. Take the money and buy yourself this gymnastic equipment.

Take the time to do these 5 exercises every day and within a month you will notice the fat begin to leave the sides and belly, thallium will get beautiful shape, and some so-ever will :) well, less starchy and sweet.

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�"VACUUM STOMACH" �

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Considered one of the most effective exercises for toning inner transverse abdominal muscles and give it a flat shape. Interestingly, this exercise can also be found in yoga.
Due to this exercise just 3 weeks you can significantly strengthen the internal muscles of the abdomen, which will reduce waist size and improve as a form of press which will become more flat, and the body overall.
� “The vacuum in the abdomen” - the correct technique
Exercise “vacuum in the stomach” can be performed both lying down and standing up or leaning forward. Given that this is primarily a strengthening exercise, perform it as often as possible, or at least 5 times a week.
You have to get used to the fact that the transverse abdominal muscles should be constantly tense, literally in a few weeks they will be included in the tone, and you no longer have to exert effort to control it.
� 1. Starting position - lying on your back, arms along the body, bent at the knees feet stand on the floor, muscles relaxed. Exhale slowly, gradually releasing air from the lungs, without straining any muscles in the body.
� 2. Freeing the lungs from the air, begin to strain the abdominal muscles, trying to pull it as hard as possible. The breathing stopped. At the bottom lock the position of the abdomen for 10-15 seconds, then take a little breath, continuing to pull the belly in.
� 3. Making a small breath, do not rush to relax the stomach - tighten your abdominal muscles and freeze for another 10-15 seconds, then pull your stomach, while maintaining the voltage of the abdominal muscles. If you find it difficult to hold your breath, take small breaths.
� 4. Exhale, relax your belly, take a few free breaths, then release the lungs from the air, and pull your stomach as much as possible.Plunging, try to stretch the muscles of the abdomen, and then push the belly up, without breathing in it.

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Exercises to lose fat from stomach and sides

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After 3 months of regular training associates will throw admiring glances at you and girlfriends will envy ask how you managed so quickly to make the figure beautiful.

1. Squats. Start with 20 sit-UPS. Back straight, abdominal muscles tense.

2. Inclinations in the parties. 20 times with several approaches.

3. Lying on the floor on your side raise legs to 90 ° to the torso. Of 20 reps on each side for multiple approaches. This is the most effective exercise.

4. Lying on the floor, hands behind his head. We turn the pedals. Exercise you are familiar with. Very effective for stomach.

5. Exercises with a Hoop or a hooping good clean and grease the sides and belly. Take the money and buy yourself this gymnastic equipment.

Take the time to do these 5 exercises every day and within a month you will notice the fat begin to leave the sides and belly, the waist will get beautiful shape, and some so-ever will :) well, less starchy and sweet.

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