10 tips to quickly flatten your belly

Who wouldn't want a firm, flat stomach with prominent abdominal muscles? The rectus abdominis muscle (m. Rectus abdominis) is in each of us, but not everyone has it because of the layer of fat covering it. See what you need to do to make your belly bump and flat.

10 PHOTOS

10 tips to quickly flatten your belly

1. The most popular and effective exercise for flattening the abdomen is crunches. Many believe that it must be done almost indefinitely. In fact, this is not the case. To strengthen the abdominal muscles, only 10-12 daily repetitions are enough. But if you want to achieve results in a short amount of time, you need an abs roller. This is such a small-sized simulator, which is considered the most effective among trainers for comprehensive and uniform training of the entire abdominal muscle group. And you can buy it here http://gripboard.ru/rolik-dlya-pressa. (Photo: Ocean / Corbis).

10 tips to quickly flatten your belly

2. If you want to see the abdominal muscles hidden under the layer of fat, then you have to get rid of it. To do this, you need to do exercises that burn calories, as well as take care of proper nutrition. (Photo: Hero Images / Corbis).

10 tips to quickly flatten your belly

3. Protein is needed to build muscle (abs). Make sure you have enough protein-rich foods (fish, meat, poultry, eggs) in your daily diet. (Photo: Imagemore / Corbis).

10 tips to quickly flatten your belly

4. Vitamin C enhances fat burning during exercise. Eat more fruits, including kiwi, which are an excellent source of this vitamin. (Photo: WestEnd61 / REX).

10 tips to quickly flatten your belly

5. Avoid or significantly reduce your intake of fast foods and highly processed foods, as they contain substances that cause obesity in the abdomen, as well as worsen the body. Make fruits and vegetables the mainstay of your diet. Try to cook your own meals at home and eat as little as possible in fast food outlets, restaurants, and cafes. (Photo: Doris.H / Westend61 / Corbis).

10 tips to quickly flatten your belly

6. Do the following exercise. Lie on the floor, making sure it is not too soft. Bend your knees and place your hands behind your head. Lift your upper body with your abdominal muscles while exhaling. Freeze for a moment and then slowly lower yourself while inhaling. (Photo: Martin Lee / Rex Features).

10 tips to quickly flatten your belly

7. Stand in a push-up position. Lean on your elbows and straighten your torso. Try to keep your body in this position for as long as possible. (Photo: PRNewsFoto / Doug Wojcik).

10 tips to quickly flatten your belly

8. Raise one knee up until it touches your chest while holding onto something with your hands to maintain balance. (Photo: Hero Images / Corbis).

10 tips to quickly flatten your belly

9. Leaning, on one hand, try to keep your body straight without dropping your hips (as in the photo). (Photo: Ocean / Corbis).

10 tips to quickly flatten your belly

10. Diet is one of the key points for effective muscle building. Men’s Fitness magazine editor-in-chief, Ben Ince, shared his workout day diet: for breakfast, he eats a grilled beef steak (about 250 grams) and 50 grams of nuts. For lunch: boiled chicken breast (200 grams). Lunch consists of broccoli and 200 grams of beef stew, and dinner of baked cod fillet with asparagus. (Photo: Matthew Mead / AP Photo).

Keywords: Sport | Belly | Stomach | People | Health | Fit | Lifestyle | Healthy lifestyle | Muscle | Trick | Lifehack | Fat | Body

Recent articles

Noble silver: women told why they consider their gray hair sexy
Noble silver: women told why they consider their gray hair sexy

Jennifer Aniston recently said that she will never stop coloring her hair, because she has no idea what it's like to decide to go ...

15 drinks made famous by film and television
15 drinks made famous by film and television

Thanks to many movies and TV series, a wide variety of drinks have become especially popular all over the world. And today you have ...

The Magic of Shinji Watanabe's Photos
The Magic of Shinji Watanabe's Photos

Sometimes the work of the Japanese master of fashion photography and director Shinji Watanabe (Shinji Watanabe) from Tokyo is so ...

Related articles

9 most dangerous modern sports
9 most dangerous modern sports

We all know that our ancestors had their own extreme sports and downright crazy games. But if you look around you realize that ...

Mohammed Ali - 15 best photos of the legend
Mohammed Ali - 15 best photos of the legend

On June 3, the legend of world boxing Mohammed Ali passed away at the age of 75. Ali died at a Phoenix hospital in the United ...

Huge legs, huge belly, huge everything: 22 photos about the reality of pregnant women
Huge legs, huge belly, huge everything: 22 photos about the ...

Oh, this beautiful period of pregnancy! An unforgettable nine months of constant nausea, mood swings and fatigue. It is often joked ...