Instruction

Before embarking on drastic measures and starting the fight for, it is necessary to understand the causes of the defects that have appeared. The point is that ugly folds may have different origins. These can be fat deposits caused by overeating, sagging abdominal muscles or stretched skin after. In each case, the ways to solve the problem will be different.

In addition to a healthy diet, regular exercises specifically for the lower abdominals are necessary. Trained muscles will look more dense and create a strong corset around the problem area. It is best to master a set of exercises under the guidance of a professional trainer who will be able to control the correctness of their implementation and determine the number of repetitions and approaches necessary for you.

To remove fat, exercises combined with special intensive breathing are very effective. Techniques such as bodyflex or can help solve the problem of fat folds quickly enough. In addition, they do not require a lot of time and good physical, so even completely untrained and very obese people who are not available to classical exercises can practice them. But in all breathing techniques there is one important requirement - breathing during the lesson must be exactly as prescribed, otherwise there will be no result. Therefore, it is worth spending extra time specifically on mastering the correct technique for performing breathing exercises.

For the best and fastest effect, it is useful to combine diet and exercise with massage of the problem area. Abdominal massage is both a health and beauty procedure. On the one hand, it improves the functioning of the gastrointestinal tract, eliminates bloating and dyspepsia, on the other hand, it effectively removes fat deposits by stimulating lymph outflow and improving blood circulation. But this complex procedure should be trusted only by experienced professional massage therapists, so as not to harm your health.

Diet for a flat tummy

You can adjust the menu. Start the day with a serving of sugar-free oatmeal, topped with a vegetable salad and a couple of tablespoons of bran. At work, snack on fruits, nuts, or candied fruits. But do not get carried away, these are high-calorie foods.

For lunch, eat baked fish or meat. A serving of green salad or leafy vegetables will not be superfluous. Include asparagus, celery, carrots, raw beets, and grains in your diet.

In an effort to achieve a flat stomach, give up cigarettes, alcohol, including beer, and sweet soda.

Massage to help

Many are mistaken, thinking that by pumping up the lower press, you can get rid of fat in the lower abdomen. The muscles are under the fat layer, which is more convenient to influence from the outside. Perform a ten-minute massage every evening.

Apply any vegetable oil on the stomach - almond, peach, jojoba. Grabbing a small area with the fingers of both hands, gently knead the fat from the bottom up. Please note - you do not need to pinch the skin, but the fat layer and muscles.

Try not to leave bruises on the body. Such barbarism is harmful to blood vessels and does not affect the breakdown of fat. Also include a coffee scrub and warm wraps in your daily routine for a flat stomach.

A set of exercises

The most effective way to remove fat is an exercise called “horizontal scissors”. Lie on the floor, hands, palms down, place under the buttocks, press the lower back firmly to the floor. Lift your legs off the surface and lift them to a height of 10 cm. Make quick swings, alternately crossing your legs.

The second version of scissors is vertical. Stay in starting position. Leave one leg on the floor, and the other, perfectly straight, with the toe stretched over you, lift perpendicular to the floor. Then simultaneously lower the first leg to the floor, and lift the second up. Gradually increase the pace. Do the exercise for at least a minute.

Sit on the edge of the sofa. Put your hands on your waist, if the lower press is very weak, you can lean your palms on the seat. Lift your feet off the floor and leave them parallel to the surface. Start drawing stop numbers with your fingertips. For the first time, draw at least up to the number "10".

Lean on your palms and toes, taking an emphasis lying down. Alternately quickly pull your knees to your chest. Also, in order to quickly remove fat from, you can perform various side twists, swim and twist the hula hoop.

A sedentary lifestyle, unhealthy diet, sedentary work, stress inevitably lead to weight gain in both women and men. The problem of excess fat is not only aesthetic. First of all, excess fat in the body is a health hazard.

In men. Among women, there is practically no obesity according to the internal type.

Getting rid of excess fat occurs gradually, sometimes this process can take up to 2-3 years. It all depends on your starting weight. First of all, review your diet. For successful weight loss, it is necessary to completely eliminate sugar, all simple carbohydrates - white bread, buns, cakes. Ditch potatoes and pasta in favor of buckwheat and wild or brown rice. Drink more water, you can drink unsweetened tea and coffee, but you will have to forget about carbonated drinks. If it is very difficult to give up sugar in drinks, switch to sweeteners at first. Now there is a large selection of natural sweeteners based on the stevia plant, a natural sweetener.

Eliminate processed foods from the diet - sausages, sausages, all kinds of semi-finished meat products. As a rule, the declared amount of fat and protein in such products is not true - there is much less protein, and, accordingly, more fat. Replace them with lean meat or fish. Give preference to chicken and turkey, as well as red varieties of fish - salmon, trout, salmon. Red fish is rich in protein and healthy omega-3 fatty acids, which help fight excess fat.

Eat more fresh vegetables. Light vegetable salads perfectly satisfy the feeling of hunger and contain a large amount of fiber necessary for proper digestion. As a dressing, use olive oil, vinegar, lemon juice. Do not use mayonnaise or other ready-made sauces for dressing salads - they all contain too much fat.

Try to eat often. The best option is breakfast, lunch and dinner, and between them two small snacks. Frequent meals keep your metabolism high, which is very important for getting rid of excess fat. As soon as you go on a rigid starvation diet, the body, instead of wasting reserves, slows down the metabolism in order to save these reserves. Instead of fat, muscles are consumed as the main consumers of energy. Fat begins to leave at the very last turn.

Don't forget about sports. Even 2-3 workouts per week, combined with proper nutrition, will help you see the first results very quickly. Strength training and aerobic exercise are suitable for both men and women. Also, fitness clubs offer a large selection of group programs aimed at burning fat and strengthening muscles.

Tip 11: How to remove the fat fold on the stomach: useful tips

The belly, burdened with extra pounds, unfortunately, does not always look aesthetically pleasing. Very often the case is aggravated by sagging skin and stretch marks, which cannot be eliminated by body wraps and other home cosmetic procedures alone. In this case, a special cleansing diet, exercise and professional massage will help.

Not only the presence of extra pounds can lead to sagging skin. Also, the causes of a flabby abdomen are weakening of the muscles as a result of a sedentary lifestyle, as well as age-related aging of the skin, which leads to a loss of its elasticity.

To get rid of excess weight and return the beautiful appearance of the waist will help:

Massage

Of course, you can try to cope with a sagging stomach with self-massage, but it’s better to trust a professional. Tighten the skin, reduce stretch marks and strengthen the muscles of the press classic pinch massage. You can also restore skin elasticity and remove excess thanks to lymphatic drainage massage of the abdomen. For a noticeable effect, you need to combine massage with a diet. It will take 1-2 full courses of the procedure.

Physical exercise

It is recommended to walk at a fast pace, daily and the more the better. It is also worth paying attention to such a type of physical activity as Nordic walking. Swimming has a good effect, preferably 3-4 times a week. And, of course, exercises that give a load on the abdominal muscles.

Modeling cosmetics

If you really want to, you can buy a body scrub or make it yourself, for example, from coffee. The skin after the procedure becomes smooth and silky, however, the effect here is more cosmetic.

Diet

You can’t get rid of the fat fold with just massage and massage without a proper balanced diet, so you need to reconsider your diet.

Basic Rules:

Your menu must include: vegetables, fish, seafood, cottage cheese, whole grain products.
Replace white bread with whole grains, do not be afraid of cereals and pasta - these are slow carbohydrates, they are a source of energy for the body.
Eat 1-2 fruits a day.
Minimize dried fruits and nuts. Although they are useful, the former contain a lot of sugar, and the latter contain fat.
Eliminate sweets (2 slices of dark chocolate per day are allowed).
Eliminate fried foods, but do not completely give up fats (10 g of butter per day is allowed).
Avoid fast food and soda.

Folds on the abdomen can be present not only in overweight people, but also in quite slender ones. Such a bulging belly is embarrassing for many after losing weight or giving birth - folds make it impossible to wear tight clothes and appear on the beach in an open swimsuit. The problem of folds on the abdomen is present not only in the fair sex, but also in men.

Read in this article

Nutrition rules against body fat

It will take a long time and regularly to work to get rid of wrinkles on the stomach - it will not work to quickly get rid of the fat layer and sagging skin. Many believe that the problem can be solved solely by physical activity - this is only partly true. It is important to review your diet, even if a person is not overweight. Nutritionists give the following recommendations to owners of folds on the abdomen:

Minimize the presence of glucose in the diet. It is necessary to abandon any confectionery - sweets, cakes, chocolate, replacing them with dried fruits and nuts. Fresh fruit is also not to be consumed all in a row. Nutritionists say that bananas and grapes should be excluded from the menu if you want to get rid of wrinkles on your stomach.

Adjust the presence of products on the menu, taking into account the needs of your own body. If a person is concerned about increased gas formation, diarrhea or constipation, periodic intestinal colic, then white cabbage, legumes, radishes, fresh cucumbers, mineral water, sauces, mushrooms should be excluded from the diet. Only in this way the body will be able to cleanse itself of toxins and toxins, the intestines will recover.
Doctors are well aware that a full-fledged metabolism and fat burning is possible only in the absence of accumulated feces, healthy intestinal microflora.
Control the number of calories in the body. It is believed that for the normal functioning of the body, 1200 Kcal per day is required - this indicator is appropriate for those people who are engaged in physical education at least in minimal volumes. If a person leads a sedentary lifestyle, then 800 Kcal per day will be enough for him. Exceeding these values ensures the growth of fat cells and an increase in folds on the abdomen.

Of course, you should not ignore the standard advice for those who want to reduce body weight:

do not eat late in the evening and at night, if there is a feeling of hunger at this time of day, then you can quench it with a sour apple, fresh cucumber or a glass of low-fat kefir;
give up pasta, potatoes, milk sweet cereals;
for cooking first courses, use vegetable or chicken broths;
Eat more fish, seafood, and lean meats, such as veal, skinless chicken, lamb, and lean pork.
drink green and black tea, coffee without sugar and milk, but give up sweet carbonated drinks, canned compotes;
the menu should be dominated by stewed, fresh and baked vegetables;
butter and animal fats are harmful to the figure, they are replaced with vegetable oil, lemon juice.

What workouts to choose to remove wrinkles on the stomach

Without physical exertion, it will not be possible to get rid of wrinkles on the abdomen, even if a diet is followed. A bulging belly can be present after weight loss, after natural childbirth, and after a caesarean section. Often, folds on the abdomen are also formed in men, which makes their figure less attractive. The problem will have to be solved in a cardinal way, namely by physical exertion on the abdominal muscles.

After caesarean, childbirth

During pregnancy, there is a natural stretching and relaxation of not only muscle tissue, but also the skin on the abdomen. After the birth of a child, the woman's body quickly returns to normal, even the weight returns to its usual limits. But the folds on the stomach will need to be removed independently.

It is believed that you can make a flat stomach by doing aerobics. Moreover, it is better to choose the dance type of these classes, so all the muscles of the body are involved, they are active and often at high speed, they include elements of training the abdominal muscles. The only thing you need to pay attention to is breastfeeding the baby, which is a contraindication to active sports.

Regular lifts of the upper body will also be effective - this exercise is familiar from school, it was necessary to “pump the press” in almost every lesson. A faster result can be obtained if the lifts are combined with twisting of the torso: while lifting the upper body to the legs, you need to turn the torso first to the left side, then (on the next lift) to the right.

To perform physical exercises to solve the problem of folds on the abdomen, it is necessary only in compliance with some nuances:

After losing weight

If a person managed to get rid of excess weight, then this does not mean that he will become the owner of a flat stomach. And most often the problem of folds is not only in the existing fat deposits, but in stretched skin with low tone and elasticity. You will need to act comprehensively and, first of all, regularly perform a set of exercises aimed specifically at the formation of strong muscle tissue in the abdomen.

Exercises

Knee lift. You need to sit on a chair, not leaning back, and take a “stretched” position - the posture is as correct as possible, the abdominal muscles are a little tense. It is necessary to raise the legs, bent at the knees, to the chest alternately. At first, this exercise will be difficult to perform, so you can help yourself by pulling the limb with your hands. Ideally, lifting the knees is performed without fixation, that is, the upper limbs are located freely along the body.

Two leg lift. The person remains sitting on the chair, but rests his hands on the armrests or on the seat behind the buttocks. Two legs, bent at the knee joints, rise and pull up to the chest, while the back should remain straight, the torso should be motionless. It is necessary to perform 15 - 20 such lifts without returning the legs to the floor.

Move your buttocks to the edge of the chair, lean your hands on the seat. Shift your body weight to one buttock and at the same time raise both legs, bent at the knees, to your chest. In this position, fix for a few seconds, then lower your legs to the floor and repeat the exercise, but with the transfer of the body to the other buttock.

It is convenient to sit on a chair, put your feet wider than your shoulders. Spread straight arms to the sides, tilt down, trying to touch the right foot with the left hand, then the exercise is performed with a turn to the other side.

These 4 exercises, coupled with a diet, will be an excellent solution to the problem - to pull yourself up and all the abdominal muscles will become stronger. But since folds form after losing weight, not only as a result of fat deposits, but also as a result of relaxed skin, massage and body wraps should be included in daily care.

Massage

It must be performed after a bath or shower, it is advisable to steam the skin and use cosmetic oils during the procedure - olive, almond, or. The duration of the massage on the abdomen is 10 minutes, during which you need to knead, pinch, “shake” and rub the skin.

Watch the video about self-massage of the abdomen after childbirth:

Wraps

Wraps for the abdomen are performed 2-3 times a week according to a specific algorithm:

The skin is steamed and wiped with a hard towel. It should become distinctly red and hot to the touch.
A cosmetic product is applied to the abdomen. It could be . The layer of the product is not thick and uniform.
From above you need to wrap with cling film - tightly enough, but without fanaticism, compression should not be exerted. Lie under a blanket or blanket to keep warm.
After 20 minutes, rinse everything with warm water and lubricate the skin with a moisturizer.

For men

Creases on the abdomen in men are more often formed "due to the fault" of the existing fat deposits. You need to follow a diet and do certain physical exercises to make your stomach flatter. Men can use the classic sets of exercises to strengthen muscles, but power loads will become effective:

Lifting the body from a lying position upside down. If it is difficult to perform the exercise, then you need to start with a small load - lie down on a bench so that the lower limbs are slightly raised. Hands are behind the head, body lifts are performed with the elbows apart. The best option is to do 20 repetitions in the hanging position on the horizontal bar upside down.
Raising straight legs on the horizontal bar. From the position of a direct hanging, perform a “corner” - raise straight legs until a right angle is formed with the body. To increase the load on the abdominal muscles, it is worth fixing in the highest position for 20 - 30 seconds.

Refuse public transport and elevators. Nothing strengthens the abdominal muscles like an active lifestyle. Walking up stairs is generally considered one of the most effective activities for solving a problem.
The abdomen becomes flat with active swimming. It is worth visiting the pool or water aerobics. It will be useful for both women and men.
Physical exercises should be performed regularly - at least 3 times a week. The first results will be noticeable in a month, but you should not stop. To consolidate the result, you need to practice at least another 2 months.
Each session should be 50 minutes long. Fat cells begin to burn only after 30 minutes of active exercise, so you need to walk for at least an hour in a row. Walking should be active, not walking.
It is necessary to include torsion of the hoop (hula hoop) in daily activities. It breaks down all fat deposits, improves skin tone, and makes the waist slim.

Belly folds are a problem for people of different sex, weight and age. It can be solved, but only if all the recommendations of experts are followed. Regular, moderate exercise, cosmetic procedures and diet are the best “set” for getting a flat stomach.

It is useless to try to get rid of fat with just one method. To solve the problem of excess folds at the waist, an integrated approach is needed.

To effectively fight for a beautiful figure, you need to love physical exercises and constantly motivate yourself. Playing sports will become exciting if you connect friends and practice in a group. Favorite music will also become an indispensable assistant.

cardio

To get rid of fat, cardio training is useful: running with a change in pace, exercise bikes, swimming, aerobics. You need to train at least five times a week.

One of the most effective activities is running at a speed of 8 miles per hour.

After 3 minutes, slow down to 6 mph for another 3 minutes. The duration of the workout is 40 minutes. Increasing the load and intensity of classes should be gradual.

An equally effective way of training is alternating cardio training with aerobic exercises. 3-4 minutes on the ellipse machine, then 1-2 minutes, 3 minutes of running and 1 leg press. In a short time, training will help burn fat, lose weight and keep muscles in good shape.

Exercises

Cardio training must be combined with strength exercises for. If you can’t go to the gym and hire a trainer, you can work out at home. Dumbbells or plastic water bottles are great for extra strenuous exercise.

The following exercises for the abdominal muscles are effective:

Hand presses up while standing or lying down, during which it is necessary to use the press and remember to breathe properly: bench press - short exhale, rest - inhale;
Lifting the shoulders to bent knees with a tense press from a prone position with arms bent at the elbows (for a start, 20 times will be enough, subject to a gradual increase in the number of exercises and their repetitions);
Lifting the body from a prone position with legs raised by 120 degrees;
Intense rotation of the body and elbows from a sitting position with bent legs, deviation of the body back by 45 degrees, tense abs and with dumbbells in hand.

Contraindications

Refusal to consult a doctor for the following diseases is unacceptable:

Diseases of the digestive system;
heart disease, pressure problems;
Pain in the chest;
Injuries, hernias, sore knees;
Colds, infections;
Asthma;
Recent surgery or fractures.

Sharp chest pain or arrhythmia during exercise is a wake-up call that requires immediate cessation of exercise.

Wraps

Physical activity should be supplemented, which will improve the condition of the skin of the abdomen and sides and help get rid of fat in this area even faster.

Wraps with Dead Sea mud or blue clay smooth the skin and improve metabolism.

The mixture for wrapping is easy to prepare at home. Clay or mud is mixed with water until a porridge is formed. You can add essential oils, honey or pepper to it. These products tend to warm up the skin, promoting the breakdown of fat and improving metabolism. The aroma of essential oils can suppress the feeling of hunger.

The skin must be prepared for wrapping. The scrub is applied, massaged, slightly pinched, after which the scrub should be washed off and the skin wiped. Then you need to apply the mixture, wrap the stomach, and put on warm clothes on top. The procedure lasts about 20-30 minutes. After the product is washed off and a nourishing cream is applied to the skin.

If the mixture stings too much or causes itching, it must be washed off immediately.

Wraps also have contraindications:

Pregnancy and lactation;
Cardiovascular disease, hypertension;
tumors;
Gynecological and skin diseases;
Allergy to components;
Varicose veins.

Proper nutrition

Regular exercise and cosmetic procedures will not be able to eliminate fat folds without a balanced diet. There is no need for strict diets. You should give up only a few products.

On the table should not be fried, smoked, sweet and too high-calorie food. Salty food will retain water and cause swelling;
Fresh vegetables and fruits are welcome in the morning. Bananas and grapes should be forgotten, they are very high in calories, and minimal;
It is better to replace bread with whole grain bread. Fiber, which is rich in bran, cleanses the body and reduces appetite;
The meat should be boiled or steamed. The skin of poultry meat should not be consumed due to its high calorie content;
Breakfast porridge cooked with water will provide the body with energy until lunch. If you cook porridge with milk, its calorie content will increase.

There are many ways to solve the problem with folds on the stomach. But only an integrated approach, consisting of sports, cosmetic procedures and the right diet, will make the stomach flat and toned. The main secrets of success are not to be lazy, not to miss workouts, to follow all the recommendations correctly and to believe in yourself.

Your feedback on the article:

If you decide to get rid of excess weight and in particular to eliminate the wrinkles on the stomach, then you should prepare yourself for serious work. Getting rid of fat in a short time is impossible. Not only is this a very lengthy process, but it also requires an integrated approach. Today we will talk about how to remove wrinkles on the stomach.

In order to succeed in the difficult task of fighting fat, you should change your nutrition program and start exercising. Without a combination of these elements, weight loss is simply impossible. You will have to do five times a week and gradually increase the duration of the training to at least 30 minutes.

Today it is known for sure that the body begins to burn fat only after half an hour of intense exercise. Until this time, glycogen reserves are actively used. During classes, you can use any kind of cardio loads and strength training. Note that it is the combination of cardio and strength training that will bring you the maximum result. Thus, if you want to know how to remove wrinkles on the stomach, then you need to combine proper nutrition, strength training and cardio. However, let's talk about everything in more detail.

You can start attending a fitness center or work out at home. The first option looks preferable in that you will have the opportunity to use the services of a coach.

Let's start our conversation with sports. We have already said that the best option is a combination of cardio and strength training. This will allow you not only to effectively get rid of fat, but also to make your buttocks elastic, lift your chest, etc. If you don’t have the opportunity or desire to engage in strength training, then only cardio loads are quite suitable.

You can go jogging or cycling, swimming and even dancing. There are a lot of options and you will surely find the most suitable for you. The most important thing here is the duration of the classes and their intensity. The minimum duration of training should be half an hour. Work five days a week and you will be able to get rid of the creases in your stomach.

Today, aerobics is very popular, allowing you to use all muscle groups. Classes are very energetic and thanks to group classes you will not have problems with motivation. If you want to train on your own, running is the best choice. Of course, you should run outside, which is very easy in summer, but somewhat difficult in winter. At the same time, you can visit the gym and use the treadmill, or purchase this machine if you have the funds.

If we talk about strength training, then you can also do it at home, but first you need to find a good trainer who can teach you the technique of exercising. After that, you can practice at home by purchasing dumbbells and a skipping rope for this. In principle, only these two sports equipment is enough for you to get good results.

Also, you should perform various types of twists to develop the muscles of the press. This is a very popular exercise and there are many variations of it that allow you to work out the upper and lower sections of the press. It is from the combination of movements for each of the sections of the abdominal muscles that you should draw up your training program. Rest no more than 30 seconds between sets to work at a high intensity. It will be very good if you add movements to work out the oblique abdominal muscles in your training program.

All of the above methods are effective for burning fat throughout the body. If we talk specifically about how to remove wrinkles on the stomach, then the following movement is very effective. Assuming a supine position, begin to lift the body and pause for 30 seconds so that the targeting muscles are under constant tension. Return to the starting position and rest for five seconds. Then repeat the exercise.

Very effective for removing wrinkles on the abdomen to dance. This is especially true for belly dancing. To master the technique, you should definitely enroll in the section.

And now a few words need to be said about the nutrition program. You need to completely abandon the use of various sausages, smoked meats and fried foods. You should also limit your intake of sugar and, if possible, refuse to use it. Eat lean meats, vegetables and fruits. However, bananas and grapes should not be consumed, as they will not allow you to quickly remove the wrinkles on the stomach. Use only unsaturated fats found in vegetable oil, fish, etc. in your diet. It is very important to drink water, as it speeds up the process of removing various toxins from the body.

How to remove wrinkles on the stomach and make your waist graceful, Elena Silka tells and shows in the following video:

When you look at slender figures with perfect flat bellies on the covers of glossy magazines, you unbearably want to be the same. When excess weight it seems not, but the stomach still protrudes and becomes flabby, many begin to worry about questions about how to remove wrinkles on the stomach or tighten muscles.

The abdomen sags, stretches and ceases to be flat for many reasons. The most banal is the lack of load, as a result of which the muscular corset weakens, and the stomach protrudes forward under the pressure of the internal organs.

Of great importance are such events in a woman's life as menopause or pregnancy when the abdominal muscles are very weak. If during these periods you do not follow a diet and do not exercise, then they will remain stretched and lethargic.

However, with the help of proper nutrition and training, any woman at any age can easily remove excess fat from the abdomen, getting rid of unpleasant folds.

First of all, you need to adjust your power system. Remove smoked meats, sausages, fried foods from the daily menu. Replace meat with poultry (preferably boiled), seafood and fish. Include more fiber-rich vegetables in your diet. Eat plenty of fruits other than grapes and bananas - they cause excess gas. Give preference to low-fat dairy products.

But it is best to remove excess folds on the abdomen will help intensive physical exercise , forming a beautiful press. Women's favorite aerobics is perfect as a cardio workout. Keep in mind that cardio workouts should be intense and last at least thirty minutes. This will allow you to burn excess body fat without much damage to muscle mass.

How to remove wrinkles on the stomach with twists

Mandatory for you will be exercises for the muscles of the problem area - the abdomen. The most effective of them are various twists. There are countless options for these exercises, they are aimed at all the muscles of the press, which allows them to be used in a variety of combinations.

Have a great effect incline bench crunches: Lying on a bench with your head down, hands behind your head, tighten your abdominal muscles as you exhale, raise your torso. We linger for a second, after which we slowly return to the starting position. We do 2 sets of four to six repetitions.

How to get rid of stomach creases / shutterstock.com

Photo: How to get rid of wrinkles on the stomach

Twisting with twists: the exercise is done lying on the floor, we place our hands behind our heads in the lock, we put our legs on the bench. We exhale, tear off the body from the floor, bring the elbow to the opposite knee. Slowly take the starting position and repeat the same thing, only in the other direction. You should perform 2 sets of eight to ten repetitions.

To achieve the maximum effect from the exercises, you must adhere to the following rules:

the stomach must always be kept drawn in;
when performing all types of twisting, you need to protect your back;
move smoothly, avoiding jerks;
the abdominal muscles should contract as you exhale.

You need to train at least three times a week. Here the main trump card is constancy.

To make the process go faster, include in daily workouts exercises with a hoop (hula hoop). Put away overweight from the abdomen with a hoop can be very effective and fast. Massage, including self-massage, will also help to break down fatty deposits and strengthen the skin of the abdomen, especially when using various warming creams.

Apply the entire set of measures described - and you will definitely succeed!