Flat stomach at home exercises for a week. Flat stomach in a week at home and how to achieve it. Upper abs with obliques

Today's article is dedicated to girls who want to have a beautiful flat stomach, but do not know how to achieve it, what their diet should be and what exercises they should do. So, how to get it and is it real? Let me make a reservation right away that you will be able to achieve success so quickly only with an integrated approach and full compliance with my instructions.

And, of course, if you are not too burdened with fat in this area. Otherwise, you will need 2,3 or even 6 weeks to see the first result. Well, in 7 days, the main thing you can do is get rid of as much fat as possible, which hides your beautiful abs.

Diet

Let's start with nutrition. In general, when people talk about quick diets, they often don't work in the long term. In addition, if you starve yourself, your body will begin to defend itself and slow down your metabolism. This means that instead of burning extra calories, you'll likely start storing fat. Not a very good prospect, right? So what should you do? Here are my tips:

• Eat more whole grains. Bread made from wholemeal flour and porridge.
• Include vegetables in your diet and make salads more often. Leafy and green vegetables are especially healthy. But just don’t go heavy on the potatoes.
• Instead of chips, eat some nuts. But not too much. Although they are healthy, they are high in fat and high in calories.
• Fruit is better than fruit juice.
• Replace whole milk with skim milk.
• Don't eat too quickly; chewing your food slowly helps your digestive system function more efficiently. In addition, you can enjoy the taste of your favorite dish longer.
• Chips, crackers, fatty salads with mayonnaise, sweets and other confectionery and bakery products are thrown into the trash. Also forget about alcohol.
• Eat more often, but in small portions.
• Try to feel full from food. Don't eat simply because you have a big appetite. The stomach may not be hungry yet.
• Drink at least 8 glasses of water per day. Also drink water during your workouts. Stay away from carbonated drinks. If you like juice, then it should only be freshly squeezed.

Exercises

So now let's move on to the second main question. So what exercises and workouts can you include in your daily routine?

Try cardio exercises. They are useful because they increase body temperature and improve blood circulation. Both of these factors will help you get a flat stomach in one week. You should strive to ensure that your training is long and interval. That is, they went outside, ran a certain distance, and when they were tired, they started walking. Then, when breathing was restored, I ran again. In total, 1 interval should last about 20 minutes.

The second thing I recommend you try is this. The point is that they require explosive power. That is, it is some combination of cardio and strength training. Some of them you can do at home, such as the following.

Bounce. Stand straight, hands at your sides. Then he jumps up sharply, spreading his arms and legs to the sides so that they resemble the letter “X” in the air. And lower yourself to the ground in the starting position. Repeat as many times as you can.

Squats - lying down - push-ups. This combination is also called exercise. Starting position is standing, feet shoulder-width apart. Then squat, stand upright and do push-ups. Rise up and forcefully jump up, raising your arms (similar to the previous exercise, but in a more complex version). Repeat as much as you can.

Wheel. I think everyone knows this exercise from childhood. You should try to turn your body on your hands (photo below). Moreover, the sooner you do this, the better.

Also try the exercise bike. To do this, lie down on the floor, lift your legs up and start rotating them as if you were pedaling. The legs should be fully straightened. Keep your hands behind your head. Every time one of your legs comes closer to your body, try to touch your elbow.

It is advisable to perform all exercises (except cardio) 4-5 times a week. But not every day. Muscles also need rest! But you can run at least every day.

Additional Tips

• Give your body enough sleep this week. Go to bed earlier and wake up without an alarm clock. Sleep deprivation slows down your metabolism.
• Don't eat anything 2 hours before going to bed. If you go to bed very late, almost everything is stored as fat.
• Your training should be for time, not distance or quantity. It is better to work for half an hour than to just run 1 kilometer.
• Always suck in your stomach. It shouldn't stick out. Especially after eating.

Well, in conclusion, I want to say that make your stomach flat in just one week at home, the task is difficult, but doable. But I repeat again, this is only if you have only a small layer of fat. Otherwise it will take longer. And don't give up, your success is in your hands. Good luck!

P.S. You can ask me any questions in the comments below. I will be happy to answer!

Summer has already arrived, but the extra centimeters around the stomach do not want to go away. The time has come when you need to reconsider your diet and start physical training. We know that fat does not disappear locally, so only in the waist area is unrealistic.

Read this article to the end to learn how to get a flat stomach using special physical exercises.

Every woman dreams of having a thin waist and a toned stomach. By the way, simple secrets of a straight belly can help you have a figure close to ideal, as well as get rid of unpleasant kilograms:

1. Eliminate from your diet foods that retain fluid and contribute to bloating: fatty, high-calorie foods, alcoholic drinks, smoked products.
2. Your salvation is constant physical activity, it will bring you a delightful waist.
3. Do anti-cellulite massage regularly to improve muscle tone.
4. Adopt a special exercise - “vacuum”, which ensures proper breathing and contraction of the abdominal muscles.

Some girls use little tricks to hide a completely unflat stomach. They carefully select their clothes - high-waisted dresses, larger blouses that disguise their imperfect figure.

If you prefer tight-fitting clothes, you don’t have to worry about unattractive folds - special shapewear will create a slender silhouette.

Do not attach much importance to the problem of a non-flat stomach. If you're not lucky enough to have a flat tummy, try focusing on other benefits of your body.

The clothes chosen by the fashion designer will emphasize the graceful breasts or slender legs, which can overshadow the imperfections of the tummy. By choosing rich flowers and prints of outfits, you will be able to visually reduce your waist circumference and create the illusion of a slender figure.

You can use the secrets of a flat stomach, but know that you can only get a beautiful figure and an ideal body through regular exercise and proper nutrition.

Watch your posture, find time for active recreation, beware of depression, stress, eat nutritious food, and your reward will be a toned, beautiful figure with a flat stomach.

How to make your stomach flat at home

Getting a flat tummy at home is possible. You don't have to visit fitness centers when you don't have the money or time to do so. However, to achieve the desired goal, physical exercises should be carried out as follows:

When performing any exercises, try to strain only the abdominal muscles, the lower back and legs should be relaxed;

Do not arch your lower back, keep your back rounded;

Exercises must be repeated several approaches - this will help burn subcutaneous fat in the abdominal area;

After each fitness workout, do a good stretch - bend your back as much as possible, alternating inhalation and exhalation correctly.

Some girls, trying to find a flat stomach at home, needlessly torture themselves with “super diets”, not attaching importance to the importance of training. A specially designed exercise program is on par in importance with a balanced, healthy diet.

All you have to do is systematically practice at home, and you will achieve stunning results. The exercises recommended below for the abdominal muscles at home will create a slim waist, and your abs will become beautiful and toned.

Flat stomach in sixty days

Two months is an acceptable period to achieve a beautiful figure. Reduce, or better yet, remove alcohol, confectionery, fast foods, fatty foods, and flour products from your diet. This is the only way to get rid of the hated fat.

Having a flat stomach is good, but it is not enough - regular exercise will make your figure ideal - after all, toned muscles against the backdrop of beautiful abs look much more attractive.

The experience of many women proves that in two full months you can get a flat stomach if you perform a set of simple physical exercises given below.

Leg Raise

Lie on your back, with your arms out to the sides, your knees bent, and raise your legs. Tighten your abs, slightly lift your buttocks off the floor, hold for a few seconds, then return back.

Press your back to the floor, watch your breathing - it should be measured and deep. Do three approaches, each with 10-13 repetitions, relax between them, breathing evenly.

Leg circles

Lying on your back, press it to the floor, your arms are along your body. Raise your left leg, fix it vertically. Pull the toe up, turn the heel inward. Relax your upper back. Perform circular movements with your leg, leaving it in a vertical position.

Keep your abs tense and breathe deeply. Repeat 3 times 10 times with each leg alternately.

Bike

Lying on your back, raise your bent legs, pull your feet closer to your pelvis. Hands behind your head, elbows apart.

Tighten your abdominal muscles, lift your shoulders off the floor, straighten one leg 45 degrees, stretch your other shoulder towards the knee of your bent leg. The movements are performed smoothly, 12-15 repetitions, 2 sets, with short breaks between them.

Girls often wonder how to get a flat stomach in a month. The task, of course, is not easy, but you can try. When the situation is not critical, you just need to provide the stomach with a beautiful relief; a month is enough to get the desired effect.

If a lot of fat has been deposited on your waist, then in thirty days you need to start a procedure to get rid of a couple of centimeters.

To the exercises given above, add a complex one - crunches with a lunge. In a lying position, pull your legs to your pelvis, hold your hands behind your head, smoothly lift your shoulders off the floor, feeling the tension in your abdominals.

Pull your knee to your chest, then extend your leg. 3 sets of 10-15 times, do each leg. Tighten your abs, breathe evenly and deeply.

Flat stomach in three weeks

You can bring your figure into a slender shape, get a flat stomach in 21 days, but for this you need to eat right, do intensive fitness training, and constantly perform the exercises given above to get a flat tummy.

You just need to add the very effective “plank” exercise, which will help you create beautiful abs. What is a plank? You need to lean on the floor on your elbows and toes at the same time, while your buttocks do not rise, strongly straining your abdominal muscles.

The first approach is one minute, gradually add half a minute per day.

You will have to work hard if you want to achieve a flat stomach in fourteen days. It is necessary to increase physical activity - morning jogging, long walks, active games (volleyball, basketball).

Avoid alcohol and soda so as not to retain fluid in your body. You should increase the number of repetitions and approaches of the above exercises. Add weights to your legs.

Combine your usual workout with exercises on a fitball, they will help you get neat abs faster. Exercise: sit on the ball, place your feet slightly apart, cross your arms over your chest. Step forward and slowly lower your back onto the ball.

Keep your head suspended, legs bent at the knees. From this state, slowly twist, putting effort on the abdominal muscles, in turn - the head, shoulders, back. Smoothly return to the starting position. 12 reps, 3 sets.

Flat tummy in seven days

Not everyone can achieve an ideal stomach in a week, although it is possible to tighten the abdominal muscles and burn a few centimeters of fat around the waist.

The requirements are the same: do intense sports, give up junk food, focus on your abdominal muscles.

By observing these conditions, the result will please you. Perform more sets of crunches—reverse crunches, rollers, leg ups, exercise balls, arms outstretched.

Don’t forget about the “vacuum” exercise; for the abdominal muscles, use the necessary breathing exercise technique. In a week you will see an elastic tummy.

Flat tummy without abs

Our readers are interested in how to get a flat stomach without abs and built-up muscles.

A flat stomach without cubes is obtained after a balanced diet and performing fitness training according to a special scheme. The relief will not appear, the waist will remain thin, the skin will tighten if you do stretching after each physical exercise.

When working out in the gym, do not perform strength exercises with weight loads. All this will provide you with a feminine figure with a flat stomach without cubes.

Flat stomach in five minutes - video

Being the happy owner of a flat stomach is the dream of every girl. To make your dream come true, you have to work hard. To achieve this goal, a balance between physical activity on the body and a balanced diet is important. Here are simple but effective exercises that will allow you to pump up your abs in a short time and make your abdominal muscles sculpted to the envy of all your friends!

The most effective workout for strengthening your abdominal muscles is Pilates. You can do it at home too. All you need is a practice mat. It is recommended to do the exercises slowly and smoothly, so the risk of injury during such training is zero.

Basic Rules

• About an hour before training, as well as an hour after it, it is not recommended to eat.
• Mentally concentrate on the problematic part of the body that you want to improve.
• Breathe correctly: inhale air before performing the movement, exhale during the movement. At the same time, as you exhale, pull your stomach towards your spine, then relax, returning to the starting position as you exhale.
• Don't wear shoes to workout.

Five best abdominal exercises

Lie on your back with your legs extended. Without bending your legs, begin to slowly lift them up a short distance from the floor. Following your legs, lift your body so that your shoulder blades come off the floor, stretch your arms along your body with your palms facing down. Without bending your arms, also extend them in front of you. And remember the benefits of proper breathing.

"Saw".

Sit on the floor with your arms extended to the sides, legs spread shoulder-width apart, toes pointed out. As you inhale, turn your body to the right, but try not to change the position of your pelvis. All muscles should be as tense as possible. Aim for a 45 degree angle. As you exhale, bend over and pull your entire body forward. Feet are pressed tightly to the floor, do not tear them off it! With your left hand you need to touch your right foot. In this case, the right arm will be extended back. Now hold this position for a few seconds. Start unwinding. Imagine that you are a small helicopter. Just 3 repetitions are enough to soon feel the effect of pumped up abs and toned back muscles.

"Crossing."

Lying on your back, pull your knees towards your chest. Place your hands behind your head with your fingers crossed. Extend your left leg slightly above parallel to the floor and twist your torso until you reach your knee with your left elbow. Hold this position for a few seconds as you exhale. As you inhale, change it. Try to imagine that your torso is glued to the floor and you cannot roll from one side to the other. Twist your body at the waist rather than just roll your shoulders. The upper back and elbows should not touch the floor. Try to tense the muscles of your thighs and buttocks as much as possible. The minimum repetition is five times.

"Corkscrew".

Lying on your back, without bending your legs, lift them up. Hands along the body. After inhaling air, begin to draw imaginary patterns on an imaginary canvas...with your feet. Do not spread your legs apart; they should work together, as if you had one leg. Try to work mainly with the press. At first, doing this simple exercise will seem extremely difficult, but over time it will pass.

"Puzzle".

Lying on your back, legs extended along the floor, hands behind your head. Smoothly lift your legs up at an angle of 45 degrees. As you inhale, extend your arms forward and begin to reach your legs with them. Balance on your tailbone. Aim to reach a position where your arms are parallel to your legs, then slowly lower down and repeat all over again. Repeat at least five times.

In summer, the most popular place to relax is undoubtedly the beach, and the type of clothing is swimsuits. Therefore, before going out in such clothes, you need to get yourself into the most beautiful shape in order to attract many glances. And how you want to have a flat stomach in a week at home. One of the most problematic areas for women is always the stomach, which, after the winter period, does not want to become flat again.

Flat stomach in a week at home: features.

At the moment, there are many exercise programs that promise you to get a beautiful flat tummy in a fairly short time in about 6 weeks without stress on the body. However, if you really don’t have that much time, then using additional exercise, as well as a revised diet, may well give you the desired result in just 7 days. Therefore, you should not consider such an idea doomed to failure in advance; you just need to thoroughly prepare yourself in advance for quite strong, but pleasant loads because of the clearly visible results.

First, let's look at changing your diet. Yes, you will have to go on a diet, this is a prerequisite. However, the choice of a new way of eating rests with you. However, there are several mandatory rules:

1. You should eat very small portions quite often, approximately every couple of hours. For some time you will be tormented by a really severe feeling of hunger, which is worth enduring. Very quickly the volume of your stomach will decrease, and you will feel full, and your stomach will quickly look flatter.
2. You should never eat in front of the TV or computer, as this will cause you to consume food at a faster pace. In order to eat a smaller amount of food, you need to chew it thoroughly, because this way the food is easier to digest.

You shouldn't compromise your diet too much. There is no need to go on a very strict diet, however, at least one fasting day this week will undoubtedly be beneficial. The diet must be very varied; exclude only the most dangerous foods: baked goods, fast food, alcohol. But the main opponents of a flat stomach are eating sugar and salt. And no, sugar cannot be replaced with sweetener substitutes, because all this prevents excess fluid from leaving the body and also increases the level of accumulated gases. In addition, even if you temporarily exclude these ingredients from your diet, this will greatly help improve the condition of the body. The most effective diets for achieving a flat stomach at home are rice, buckwheat and kefir.

However, in addition to nutrition, you will have to edit a few more of your usual life habits. For example, sleep is one of these, so desperate night owls will have to overcome their inability to go to bed early, because getting enough sleep becomes a very important action. 8 hours of daily sleep will prevent your body from gaining excess fat deposits, and will also generally improve your body’s well-being.

However, in addition to eating habits, you should also reinforce your results with physical exercise.

Flat stomach in a week at home: sequence of actions.

There are many different exercises, reviews of which will help you achieve a flat stomach. Below are the main, most useful of them, which will help you achieve results in the fastest time.

1. Starting position: Lie on your back, bend your knees so that your feet remain pressed to the floor and your legs are approximately shoulder-width apart. Place your hands behind your head, interlocking your fingers. This will help support your head, but at the same time inhibit its movement. Leave your elbows out to the sides. At the moment when you exhale, you should lift your shoulders and shoulder blades off the floor, lifting your upper body. Care should be taken to ensure that the back is round, but at the same time the lower back remains completely pressed to the floor. You should hold for about a count of 8, but more advanced ones can count up to 16. As you inhale, you should return to the starting position. It should be done about 20 times at a fairly fast pace, however, the exercise should proceed smoothly.
2. The starting position is the same as in the previous exercise. As you exhale, you should raise your shoulders from the floor and turn around so that your left elbow touches your right bent knee, return to the starting position, and then repeat the same actions only in the opposite direction: right elbow to left knee. Do the exercise about 40 times - 20 in each direction.
3. The starting position remains unchanged, only now you should lift your leg off the floor. At the same time, you should lift your upper body off the floor. In order to perform the exercise, you should try to clasp your knee with your elbows. Then repeat the same exercise 40 times, alternating knees.
   
4. Starting position: it is performed on the back, however, the legs should be straightened and the arms should be along the body. Tighten your abdominal muscles and gently lift your legs up until you reach a right angle with the rest of your torso. Try to lift your pelvis off the floor and at the same time raise it as high as possible. Stay in this position for a while, and then smoothly lower yourself to the starting position. Repeat approximately 15 times.
   
   
5. Starting position: lying on your back, legs and arms extended, and palms under your buttocks. This way, the lower back will be tightly fixed, so that when performing the exercise it will not affect the work of the body. As you exhale, bend your legs and pull your knees towards your chest, while inhaling, straighten your knees again to return to the starting position. However, your legs should not be placed completely on the floor, but should be left hanging a little in the air by 5 centimeters.
6. Starting position: lying on your back, press your spine and lower back tightly to the floor. The shoulder blades should be motionless, and the arms should be straightened and spread to the sides. Straighten your legs, close them tightly and lift them up at an angle of about 90 degrees. One leg should be lowered to the side, lightly touching the floor with your toes, and immediately return the leg to its original position. The leg itself should not lie on the floor, while the other should be fixed in a vertical position. Perform the exercise 20 times with each leg, you can first one, then the other, or alternately.
   
7. The starting position is the same as in the previous exercise. One leg should lie on the floor, and the other should be raised vertically up. Lower the leg that is raised onto the one that lies on the floor, forming a cross. You should also pull the toe towards the palm of the opposite hand, trying to ensure that neither the elbow nor the shoulder leaves the ground. You just need to touch the floor with your toe for a second and then return to the starting position. This should be done 10 times.
8. The starting position should be left the same as in the two previous exercises. Legs should be straight and closed. They should be raised vertically at an angle of 90 degrees. Alternately lower both legs, first in one direction and then in the other direction. Under no circumstances should the legs be separated, but should be lowered smoothly. The exercise should be done 10 times in each direction.
   

Flat stomach in a week at home: advice from professionals.

1. In nutrition, give preference to low-calorie diets, while greatly reducing the consumption of fast carbohydrates. Fruits are a great addition to your diet, especially apples and pears.
2. You should carefully monitor your drinking regime. 2 liters of water should be consumed per day, regardless of the stress you experience.
3. Pay close attention to your posture; your back should not slouch. Do exercises daily to straighten your back. In addition, with a straight back, the stomach automatically tightens and looks flatter.
4. All exercises for a flat stomach should be performed with tension only in the muscles that are located in the abdominal press.
5. To achieve a flat stomach, you should do about 20 repetitions of each exercise, the number can be increased over time. The main thing here is not to gain six-pack abs, but to burn excess fat in this area.
6. Stretching exercises are also an important part of such exercises. You should definitely perform them after each set of exercises, so they will bring the greatest benefit.
7. The only assistant in exercises for a flat stomach can only be a fitball, however, its use will increase the period of obtaining a flat stomach.

And this is understandable, because everyone wants to calmly walk along the beach in the summer in open swimsuits and feel confident. But some people don’t care about this for a long time, but understand that it’s time in a few days. But getting it in a week is just as possible as getting it in a few months.

A beautiful belly is just the beginning of the journey. After all, the press is a whole group of muscles, each of which has its own exercise. This article will help those who do not want or are not able to spend money on fitness centers, because all at home are completely doable. The main thing is patience, and again patience.

Exercise one: lie on your stomach, stretch your arms in front of you, leave your legs straight. Raise your head slightly off the floor and look forward. After this, raise your legs about thirty degrees and do not lower them for twenty seconds. Then lift your left leg and right arm. Do this at least fifteen times, alternating arms and legs.

Another exercise that will help you get a flat stomach in a week: lie on your back, place your arms along your body. Then lift your straight legs about ten centimeters from the floor and hold them. Slowly raise your torso and at the same time pull your left arm bent at the elbow towards your right leg bent at the knee. Return to the starting position. The exercise must be repeated twenty times, changing the position of the arms and legs each time.

Third exercise: lie on your back and spread your straightened arms to the sides. Raise your legs so that they are perpendicular to the floor. Having taken the correct position, begin to slowly lower your legs to the left so that no more than twenty centimeters remain from your feet to your hands, while making sure that your back does not leave the floor. Then lift your legs back up and lower them to the other side. Repeat the exercise fifteen times.

Exercise four: You will need a towel and a chair. But it is precisely this that is one of the most effective for getting a flat stomach in a week. . To begin, lie on the floor, on your back, with your feet on a chair. You need to roll up the towel, take it in your hands and stretch them out in front of you. Then lift your upper body off the floor, straining at the same time. Try to pull your hands with a towel to your feet, as if taking a sitting position. Then turn right, then left. To ensure that your actions are correct and bring as much benefit as possible, try to ensure that both your arms and body turn. The exercise must be repeated fifteen times.

Exercise five: it targets the oblique muscles of your abdomen. You need to kneel down and move your right leg to the side, it should remain straight and your toe should point forward. Place your hands behind your head and spread your elbows to the sides. Lean to the left and return back to the desired position without bending. Repeat the exercise fifteen times, then turn in the other direction and do the same number of bends to the right.

And now some tips for exercises to surely get a flat stomach in a week:

1) first you need to remember that without food restrictions you will not achieve anything. Physical activity alone will not change anything, but if you support it with a small diet, then everything will definitely work out;

2) it is very important to exercise regularly: at least three times a week for thirty minutes a day. However, if you want to achieve results as quickly as possible, it is better to exercise four or five times a week.

3) try to do all the turns, bending and lifting while exhaling, because when inhaling it is inconvenient to do this, since the air in the lungs will interfere.

4) if you feel pain in the lower back while performing an exercise, then replace it with something else. Never do anything through pain.

If you follow all these rules, then “flat stomach” exercises will definitely help you.