Flat abdomen in 5 moves!

The clarification to be done immediately is that unfortunately there are no lightning exercises that allow to eliminate localized and targeted fat. For flatten and sculpt the abdominal area, therefore also eliminate the overlying fat layer, a healthy is necessary and correct nutrition as well as a healthy lifestyle; a low -calorie diet, rich in nutrients associated with a training that allows burn calories It will have to be the new way of acting.

1. Decrease the calories. To dispose of the abdominal fat and have one flat stomach We must induce the body to "burn" more calories than those that are introduced, therefore to make the most of the fatty reserves as energy sources, that is, the fats that are intended to be eliminated.

2. Increase the fibers. Many advise the fibers believing causing abdominal swelling but in reality the fibers help to clean and detoxify the intestine therefore to reduce swelling. The fibers themselves, in addition to bringing more sense of satiety, are rich in very important nutrients that induction to weight loss favoring the decrease in calorie income.

3. Choose thin proteins. Fish, chicken, skimmed dairy products are rich in nutrients, but without excess calories or "bad" fats. Eggs are a precious source of good proteins and fats while the milk offers, beyond an important protein source, also a prolonged sense of satiety. Opt for low -fat skimmed milk.

4. No to light or "anti-croccia" foods The deception of the so -called "anticiccia" or light foods is right behind the label. Always read fat and sugar calories on the label and relate to your daily requirement. TOLunci foods, however (like those containing fibers, probiotics or low sodium content) can help streamline the belly because they fight swelling and slow digestion.

5. Eliminate swelling. The first step is to eliminate the salt that causes water retention. Gassate and sugary drinks significantly increase swelling. Often the same swelling can also be caused by bad digestion or constipation. Help yourself with food products that favor digestion and fight abdominal swelling. Drink a lot of water: facilitating digestion, diuresis and purify the body. 

What exercises do to tone the abdominal area?

Exercises for abdominals. In addition to burning more calories and fats the movements and exercises multi -articular require greater effort just because involve more muscle groups. On the other hand, focusing on exclusive toning exercises for abdominals can be useful for having greater starting point and definition for the "critical" area. (read here too)

Here is a very easy mini circuit to do at home or in the park. You will need a mat and a little grit. 

1. Crunch: hands behind the neck with the knees flexed and feet to the ground bears the chest towards the legs, contracting the abdominal wall. Back with your back to the ground and repeat everything 10 times.

2.Bicycle Crunch: With your hands behind the neck and the shoulders raised, make twists of the bust pushing the elbow towards the opposite knee which in turn goes towards the chest; The other leg spreads without touching the floor. Repeat everything on the other side and has 10 complete twists.

3. Montain climbers: with the hands resting on the ground, arms lying and legs pushed backwards (Position of the plank), alternate the knees in the chest 10 times by lightly rotating the pelvis.

4. Side V Up: lie on your side and slips on the forearm in support. Positioned on the buttock and lifts the legs to 45 ° with the arm stretched towards the foot. Make 10 repetitions and pass on the other side.

5. Dynamic Planks: From the position of the plank with tense arms, pass to that of the bent elbows, placing one arm first and then the other. Alternate the limbs by making 10 complete repetitions.

 6. Knee Touches: on the ground with the bent legs, brings one foot on the knee of the opposite leg. It raises both legs to the chest and perform a twist by pushing the elbow in opposition to the knee until you want to touch it. Repeat 10 times and then change side. 

7. Toe touches: lie on the ground and relax your legs up; Keep the location and try to touch the tips with your hands. Repeat 10 times.

8. Leg Lift: same position as the previous one but with the arms along the sides; Try to lift the pelvis upwards pushing the legs and feet to the ceiling. Go down with caution hearing the work on the abdomen. Repeat 10 times.

9. Crunch Claps: Alternate the knees to the chest keeping your feet raised from the floor. At each repetitions beat once the hands right under the knee closest to the bust. Repeat 10 times.

Beginner level: Perform the routine once and recover and then repeat from the head.

Intermediate level Perform the routine two/three times in a row and repeat

Advanced level Routine the routine 4 times in a maximum of 10 minutes.