Cubes on the abdomen: effective exercises

Many of us dream to have an ideal figure, to be beautiful and fit, to "show off" with cubes on the belly. Day after day we go to the mirror, look at our fat folds and think: "Tomorrow I'll start to swing the press. Tomorrow I will stop eating after 6 ". Often this is just a promise. And seeing on the beach a beautiful and slender girl, we try to justify ourselves: "She has rich parents, a lot of time and money for the gym and personal trainer."

It's time to change something. It is necessary to take the will into a fist and give your appearance only 20 minutes a day, without seeking help from coaches. Because everyone has everything necessary to pump up beautiful cubes on his stomach. You just need to follow the instructions step-by-step.

Stage 1. We remove fat from the tummy

To start fighting for cubes, you need to remove the fatty layer, burn excess fat.

In a day you should consume 2 liters of water. This not only removes fats from the body, but also reduces the feeling of hunger.

Every 3 hours you need a snack, so that the metabolism works like a clock and burns fats.

Also, you should give up beer and sweets from the store. You will perfectly manage dried fruits, honey and nuts. Sometimes you can eat homemade cakes.

Eliminate from the diet refined foods such as sugar, white flour and white rice. But make yourself accustomed to eating vegetables and cereals. This will improve digestion, and fats will go away.

2 stage. Create a success diary

In order to have cubes on the stomach in the near future, it is necessary to create a diary of successes and failures. Of course, the press does not pump it, but it will be seen how close the dream is already. Here you need to write down how many exercises are done per day, how many sweets are eaten, etc. Similarly, you can control yourself.

Stage 3. We carry out physical exercises

How to clean the stomach and pump the press at home? Some diets will not help here. You need special exercises that you should perform regularly.

The abdomen is occupied by the muscles of the lower, middle and upper press. In this sequence, they need to be trained.

1. To warm up the muscles you need a warm-up. It is necessary to stretch all the muscles with the following exercises: turning the head, twisting the trunk, swinging the hands and legs.
2. We begin with the lower press. The most effective exercise is "folding". You need to lie on your back and simultaneously raise your legs and torso, trying to reach out your lips to your knees. Later on, you can put a small load on your feet for weighting. On inhalation it is necessary to rise, and on an exit to accept a starting position. This exercise is carried out in two approaches 25 times.
3. Download the middle press. Here, oblique abdominal muscles are trained . It is the training of these muscles that allows you to pump cubes on your abdomen, as it forms a special abdominal corset. We lay down on the back, bend our legs and try to touch the right knee with our right elbow, and the left one - to the right. The exercise is done in two sets of 30 times.
4. The queue of the upper press. Lie on your back, and put your bent feet on the floor. The upper part of the trunk needs to be lifted, trying to reach the knees. The loin should be left on the floor. Exercises are performed in two sets of 50 times.
5. Cubes on the belly of the girls appear after regular exercises. In addition to the basic, you can offer the exercise "Bike". It is necessary to lie down on the floor and, lifting your legs, do movements similar to riding a bicycle.

Squats, as well as the use of a bar and dumbbells can help pump the press. And during the day, it is necessary to periodically strain the abdominal muscles, especially when sitting in transport or at the computer.

To pump the cubes of the abdomen, you only need to regularly and carefully perform the exercises and eat right. And then you do not have to spend a lot of time and money on gyms.