How to make a beautiful belly in a week. How to achieve a flat stomach at home: workouts and their effectiveness

Many women, looking in the mirror at the outline of their figure, remain dissatisfied with what they see. Instead of the graceful waistlines that every woman dreams of, they see a completely uninspiring picture. But still, removing extra centimeters is not so difficult. The main thing is to know how to make a flat stomach and a graceful waist without causing irreparable harm to health.

What you need to know for an effective tummy tuck

Each representative of an excellent article, puzzled by the question of how to make a flat stomach, should understand that these are, first of all, efforts that will have to be made in any case. After all, losing extra pounds and getting beautiful forms is much more difficult than gaining fat deposits. It is necessary to immediately understand that you will need not only to get used to constant physical exertion, but also to learn to deny yourself the abuse of your favorite treats.

You also need to know that the belly can be large not only because of body fat. For many, this problem appears due to bloating. The accumulation of gases in the intestines can be caused by the following foods:

It should be noted that this is not a complete list. The body of each person can react with swelling to a variety of foods. But if you limit their use, then the abdominal cavity will become much smaller.

How to make a flat stomach: methods

It must be understood that the stomach itself will not become taut. To get a beautiful figure, you will have to slightly change your usual lifestyle:

1. Workout. - this is the most effective method for acquiring a beautiful figure. How quickly the waist will become graceful depends on their complexity and intensity.
2. Healthy food. There are many reasons for the appearance of extra pounds, but often a large belly appears from excessive consumption of high-calorie foods. The amount of food you eat also plays an important role. You need to eat often, while limiting yourself to small portions of food.
3. Avoid stressful situations. No less important for a beautiful figure is the psychological state. With constant worries and nervousness, a large amount of cortisol is produced in the body. Under its influence, an excessive level of glucose appears in the blood, which is the cause of the appearance of fatty deposits.

How long does it take for a tummy tuck

Many girls are trying to learn how to get a flat stomach in a month or in an even shorter time. It directly depends on the intensity of sports activities and the number of methods used. It is best to set a special mode, which will include not only physical activity, but also proper nutrition, cosmetic procedures and even passive gymnastics.

It would be useful to visit a specialist in fitness exercises. He will be able to advise on how to make a flat stomach in a week, drawing up an individual training program for a particular case. If it is not possible to visit a fitness center, you can work out your figure at home, performing the most effective exercises to tighten all muscles.

Also, for a quick tightening of the abdominal cavity, you will need to reconsider the quantity and quality of your diet. It is worth limiting the consumption of foods that have a high glycemic index. They increase insulin levels, which in turn provokes a feeling of hunger.

Tummy Tuck Exercises

For girls attending fitness centers, an instructor will help to work on their figure, advising the most appropriate set of exercises. But not everyone can make time for such activities, so you should know how to make your stomach flat at home. There are many exercises with which the figure will quickly become elegant. When choosing them, you need to remember that you need to train different types of abdominal muscles, and all of them must be taut.

Warm up

Do not forget that the body must be prepared for physical activity, so you need to do a little warm-up before the main lesson. It will be enough to do a couple of slopes, squats or run a few laps.

Upper Press Exercises

How to download the press is still known from school physical education lessons. This exercise will help those who do not know how to get a flat stomach with exercise. But in order to achieve maximum results, you need to perform the exercise correctly. You can do it on a special bench, which will increase the deflection of the body, or on the floor. You need to lie on your back, bend your knees, and place your hands under your head. Now you need to pull yourself up, making sure that the shoulder blades come off the floor, and the lower part of the lower back is adjacent to the surface. To achieve the effect, you need to do three approaches, each of which will consist of 10 pull-ups. Between sets, you can let your body relax while doing sipping.

Exercises for the lower press

You can pump up the lower press using the same exercises with some changes. You can complicate the task with the help of a chair or fitball. In this case, the legs must be placed on the prepared shells and in this position they should be pulled up. It is also worthwhile to linger a little in this position when taking off the floor.

Pulling up the oblique muscles of the abdomen

You can tighten the oblique abdominal muscles with a very simple exercise. You need to lie on your back and try to connect the elbow of your right hand with the knee of your left leg and vice versa. It will also help to make the waist thin by swinging the press with some additions. After you pull yourself up, tearing your shoulder blades off the floor, you need to turn left or right alternately.

How to make a flat stomach: additional exercises

There are many exercises you can do to tighten your abdominal muscles. The exercise "Scissors" gives a good effect. Do it like this:

1. you need to lie down;
2. arms are parallel to the body;
3. legs must be raised by 20 cm;
4. without lifting the lower back from the floor, leg swings are made, imitating the movement of scissors;
5. the location of the legs during crossing alternates: right on top, left on the bottom and vice versa.

This exercise will help strengthen and tighten the muscles of the abdominal cavity: sitting on the floor with arms extended forward, you need to raise your legs and linger in this state for at least a few seconds.

For beginners who have not practiced before, it will be enough to do all the exercises several times. Every day, their number needs to be increased, which will allow you to tighten your stomach in the shortest possible time. But you should not practice until you are completely exhausted, as this can adversely affect your health. It will help to monitor the state of the body, with the help of which you can obtain detailed data on performance indicators and the duration of the workout.

How to get a flat stomach after childbirth

Especially acute is the issue of tightening the muscles of the abdominal cavity in women after childbirth. New mothers are looking for answers to the question of how to make a waist and a flat stomach immediately after the birth of a child. But in such cases, you need to know that physical exercises can only be done after the body is fully restored after childbirth. Often, sports are allowed after a month. But after a difficult birth or caesarean section, recovery takes about three months.

After the body of the woman giving birth returns to normal, she can begin to engage in fitness. All of the above exercises are suitable for a tummy tuck. But before starting training, it is better to consult with your doctor.

How to make a flat stomach: diet

In order to make the waist slim and remove the big belly, you need to try to eat right. You should not lean on confectionery and it is advisable to exclude fast food dishes. If you can’t completely abandon high-calorie foods, you can do it gradually.

A diet for a flat stomach should include all the nutrients and vitamins necessary for the body. Do not eat only vegetables or fruits. You can also eat meat, dairy or other products, the main thing is to use them often and in small quantities. Also, when losing weight, you need to drink plenty of water, which helps cleanse the lymph and burn fat. Melt water has the best properties, so it does not hurt to freeze the water before use and after it has melted, drink it throughout the day.

Tummy Tuck Massage

Along with exercise and proper nutrition, massage can be useful for girls who want to tighten their stomach. It promotes improved blood circulation and as a result, fat is absorbed much faster. In addition, massage significantly improves skin condition. Accelerated blood circulation supplies useful substances to the cells of the epidermis and removes toxins from the body.

Experienced massage therapists know how to remove the stomach, make it flat using the most effective techniques. In addition, massage has a positive effect on hormonal levels, which in turn contributes to faster weight loss.

Each representative of the fair sex in any situation tries to look beautiful and sexy. This is difficult to achieve when you are overweight. But knowing how to make a flat stomach and a graceful waist, you can quickly bring yourself into perfect shape. Of course, you will need to make an effort, but in the end, the admiring glances that your impeccable appearance will evoke will be the reward.

Olya Likhacheva

Beauty is like a precious stone: the simpler it is, the more precious :)

Mar 14 2017

Content

When summer is just around the corner, and unwanted centimeters in the abdomen do not want to go away, it's time to start hard training and reconsider your diet. It is known that fat does not disappear locally, and it is impossible to lose weight only in the waist area. Find out in this article how to achieve a flat stomach and get a beautiful figure through exercise.

Secrets of a flat stomach

A taut belly, a thin waist is the dream of most women. To bring the figure closer to the desired ideal and get rid of the hated kilograms, simple secrets of a flat stomach will help:

1. Beware of foods that retain fluid and cause bloating (smoked meats, alcohol, high-calorie and fatty foods).
2. Physical activity is half the success on the way to a delightful waist.
3. Anti-cellulite massage will help improve muscle tone.
4. Do the "vacuum" - an effective exercise based on proper breathing and contraction of the abdominal muscles.

Girls often use little tricks that help make the stomach visually flat. For example, properly selected clothes play an important role in this - wide-cut blouses and high-waisted dresses can delicately hide an imperfect figure. If you want to wear tight clothes but are worried about unattractive creases, shapewear will make your silhouette look slimmer.

Try to divert attention from the problem - if you are not lucky enough to have a flat tummy, try to focus on other virtues. With the help of clothes, you can emphasize beautiful breasts or slender legs that will overshadow the imperfection of the abdomen. Playing with colors and prints of outfits, you can visually reduce the waist, giving the figure a slim figure.

Use the secrets of a flat stomach, but remember that a truly beautiful figure and a healthy body can only be achieved through systematic exercise and a balanced diet. Take care of yourself, take time for active rest, avoid stress, eat healthy food, and your figure will definitely become beautiful and fit.

How to get a flat stomach at home

Finding a flat tummy at home is possible - it is not necessary to go to fitness centers if there is no money or time for this. In order for homework to be effective, you should follow a few rules:

• when performing exercises, strain only the abdominal muscles, leaving the legs with the lower back relaxed;
• keep the back rounded, without arching the lower back;
• repeat exercises in several approaches for fat burning in the abdominal region;
• do not forget to stretch after a fitness workout, bend well in the back, while correctly alternating inhalations with exhalations.

Effective exercises for a flat stomach

Wanting to get a flat stomach at home, girls mistakenly exhaust themselves with diets, forgetting about the importance of training. A well-designed program is as important as a balanced healthy diet. Doing it systematically at home, you will achieve amazing results. The following exercises for the abdomen at home will make the waist slim, and the press - toned and beautiful.

flat stomach in 2 months

Two months is the optimal time to bring the body into good shape. By reducing sweets, fatty foods, flour products, fast food and alcohol in your diet, you will automatically get rid of fat. Since just having a flat stomach is not enough, go in for sports - tightened muscles and beautiful abs look much more attractive. It is quite possible to make a flat stomach in 2 months by performing a set of simple physical exercises listed below.

Leg lift. Starting position: lying on your back, spread your arms to the sides, bend your knees, raise your legs. While tensing your abs, slightly lift your buttocks off the floor, hold for a few seconds, then come back. The back is pressed to the floor, breathing is deep, measured. Do 3 sets of 10-13 reps, relaxing in between, breathing properly.

Leg circles. Lie down, press your back to the floor, arms along the body. One leg is raised, fixed vertically. The sock stretches up, the heel is turned inward. The upper back is relaxed. Perform circles with your foot without lowering it. Keep the press in tension, do not forget about the correct deep breathing. The number of repetitions is 3 times, 10 alternately with each leg.

A bike. Lying on your back, raise your bent legs, pull your feet closer to the pelvis. Keep your hands behind your head, spread your elbows. Tightening your abdominal muscles, lift your shoulders off the floor and straighten one leg at a 45-degree angle, reaching with the other shoulder to the knee of the bent leg. Movement is smooth. Repeat 12-15 times for 2 sets, taking short breaks.

flat stomach in a month

When wondering how to make a flat stomach, girls often think about the time it will take. A flat stomach in 30 days is a difficult but doable task. If the situation is not critical, and you only need to give the stomach an attractive relief, then a month is enough for the first tangible results. If there are a lot of fat deposits at the waist, then in a month you can start the process of losing weight and get rid of a few centimeters.

To the exercises above, add a more complex one - twisting with a lunge. From a prone position, pull your legs to the pelvis, hold your hands behind your head. Gently lift your shoulders off the floor, feeling tension in your abdominal muscles. You should pull the knee to the chest, then stretch the leg. Do 3 sets of 10-15 repetitions alternately for each leg. Breathing is deep, measured, tighten the press.

flat stomach in 2 weeks

If you want to achieve a flat stomach in 2 weeks, you will have to work twice as hard. Physical activity should increase - walk more, play active games, run in the morning. Avoid alcohol, carbonated drinks, as the liquid will linger, and it will become much more difficult to achieve what you want. The technique of exercises and the way they are performed change - if you want to quickly see the result, increase the number of sets and repetitions, use weights for the legs.

Dilute your usual workout with fitball exercises that will help you quickly find a toned abs. Sit on the ball, place your feet at a small width, cross your arms over your chest. As you step forward, gently lower your back onto the ball. Keep your head on the weight, legs need to be bent at the knees. From this position, slowly twist, applying the efforts of the abdominal muscles, alternately: head, shoulders, back. Slowly return to the first position. Do the exercise 12 times 3 sets.

flat stomach in 3 weeks

To get in shape and get a flat stomach in 3 weeks, eat right, make time for fitness training and regularly perform the flat tummy exercises above. Add to them an effective plank exercise, and a beautiful press will not take long to wait. The plank is a stand at the same time on toes and elbows, when the buttocks do not rise to a height, the abdominal muscles are tense. Start holding the bar for a minute, gradually add thirty seconds a day.

Do these exercises for 10 minutes a day every day for two weeks and your stomach will become flat.

birch

Birch improves the flexibility of the spine and strengthens the muscles of the upper body, and the back itself, helping to acquire a flat stomach and even posture.

Lay a blanket on the floor. Lie on your back so that your head is on the floor, and your shoulder blades are at the very edge of the bedding. Push off with your legs, tensing your lower abs to lift your torso. As you exhale, lift both legs together, bringing them to a right angle with the torso. The toes are pointing up. Breathe calmly. As you exhale, raise your legs higher by lifting your hips and back from the surface. We support the lower back with the palms.

• Do 20-30 lifts.

Elbow-knee twist

Stand straight, feet shoulder-width apart. Leaving the body straight, raise the leg bent at the knee and reach for it with the elbow of the opposite hand. Raise your leg with your abs, not your back. The faster you do it, the more calories you will be able to burn.

• Perform this exercise 20 times.

Upper abs with oblique muscles

In everyday life, the side press is almost not loaded, and the depth of its location does not allow you to work on it along with other muscle groups. Under the condition of proper nutrition and proper load on the whole body, the "sides" disappear, the folds are eliminated, the lumbar region becomes thinner.

Lie on your left side, the body is straight, press your legs to the floor, put your upper hand behind your head, and the lower hand straight ahead. Raise your head and shoulders up, performing side twists (the amplitude is small, there is a pause at the top). Then drop back.

• Perform the exercise 10-15 times on each side.

oblique climbs

This is a great exercise for the press, it mainly loads the rectus abdominis muscles.

Lie on your back. Place your hands behind your head, and raise your legs and slightly bend at the knees. The hips should be in a vertical position. Inhale and lift your shoulders off the floor while moving your knees towards your head and twisting your torso. At the end of the movement, exhale.

• Perform the exercise for 15-25 repetitions in 3-4 sets.

Squats

Classic squats are especially effective in the fight against extra pounds. With their help, you can improve the course of metabolic processes in the body, gradually forcing all fat reserves to transform into muscle tissue. Squats also strengthen the muscles of the back, lower leg and abdominals, as well as the internal and external muscles of the thighs.

Stand with your feet hip-width apart and squat until your thighs are parallel to the ground. Keep your back straight and look straight ahead without turning, head, neck and back in the same plane. Make sure your knees don't go past your toes. But do not overexert yourself: when you are very tired and slow down, calorie consumption slows down, and the effectiveness of exercise decreases. It is important to breathe correctly - on the descent, inhale, on the ascent - exhale.

• Perform the exercise 15 times in three sets.

plank

The plank exercise is the best thing that was invented for lazy, unsportsmanlike, but women who dream of a good figure. Just 5 minutes a day will give you a boost of energy. In a week, the results will be noticeable.

First, fix your shoulders by pressing them to the body as much as possible and pulling slightly towards the waist, bringing the chest forward. Then, tensing your abs and glutes, lift yourself off the ground, pulling your body into a line and driving your tailbone back. Focus your weight on your toes and arms bent at the elbows. During the plank, you need to breathe so that the navel tends to touch the spine. This is if you want to remove the stomach.

• Perform the exercise, doing 4 sets of 10-30 seconds, gradually increasing the time.

Set a goal for yourself and every day, take small steps closer to achieving it. Also watch your diet: reduce the intake of carbohydrates and foods containing fats. Such food contributes to the rapid formation of a layer of fat immediately under the skin.

Follow the drinking regime. The body needs to consume 1.5-2 liters of plain water per day. Drinking 150-200 ml. water just half an hour before meals, will help say goodbye to 2 to 5 kg. excess weight.

It is possible to achieve a flat stomach in a week at home, for this you need to perform a set of effective exercises daily, eat right, and follow a daily routine. Discipline is the key to any successful event. In just a week, you can improve the quality of life, develop many good habits, get rid of the belly and the hated kilos.

How to achieve a flat stomach in a short time

If you have only 7 days and you are wondering how to reduce your belly in a week, then reconsider your lifestyle right now. To quickly and efficiently get rid of excess weight, you need to adhere to the following rules:

• Healthy food;
• exercise;
• get enough sleep;
• observe the drinking regime.

Nutrition

From what we eat, our appearance and condition of internal organs depend on 70%. Nutrition should be correct and balanced, rich in vitamins, mineral complexes. Calculate your daily calorie intake in any known way, create a deficit of about 100 kcal and stick to the calorie intake for a week. You don't have to starve to lose weight! Eat small meals 6-8 times a day. This mode spins up the metabolism, accelerates the process of fat burning.

For the normal course of all life processes, including fat burning, you need to drink a certain amount of clean water per day. You can calculate the approximate amount from the ratio of 40-50 ml per 1 kg of current weight. Water removes toxins, toxins and dead fat cells from the body. Only thanks to this item, you can reduce the amount of fat, make a flat tummy in a week.

Gymnastics

Light physical activity warms up the muscles, improves blood circulation. Morning exercises will start metabolic processes faster, stretch the spine, warm up the joints, after sleep. It is important to do exercises before the main workout to eliminate the risk of injury, sprains. Basic warm-up exercises, such as tilting the body forward, to the sides, will help get rid of extra centimeters at the waist. After training, you need to perform a 5-minute stretch, it stretches the muscles, forming a beautiful body contour.

Diet

The basis of the diet for weight loss should be protein foods. Protein is rich in amino acids that saturate our muscles and are involved in other life processes. In lean meats, cottage cheese, kefir, chicken breast, a high protein content and a low percentage of fat, this is an invariable food for people who want to lose weight or gain muscle mass. Such drying of the body will correct the percentage of muscle and fat in the body, make the stomach flat.

To speed up weight loss, you can use natural fat-burning products: pineapple, grapefruit, celery, green tea, coffee. Dietary nutrition does not imply a hunger strike and the complete exclusion of sugar. It is advisable to limit the consumption of junk food, store-bought sweets. They can be replaced with homemade healthy pastries, desserts, as well as dried fruits, honey.

Exercises for a flat stomach

The abdominal muscles are responsible for the balance of the body. Almost all physical activities involve this group. Contrary to the refutation of the theory of local fat burning, effective exercises for a flat stomach will help to achieve the desired result:

1. Vacuum. Exhale as much as possible, hold your breath, and pull in your stomach for 15-30 seconds. It is performed from three positions: standing (hands on knees), lying or on all fours. It is very useful for girls, as it massages the internal organs, tightens the stomach well and reduces the waist.
2. Plank. Perhaps the most effective and multifunctional exercise for a flat stomach in a week. It involves the rectus, lateral and transverse abdominal muscles, deep core muscles, back, legs, buttocks. It is performed on straight or bent arms, statically or dynamically. You can perform the bar on the side. Hold the position for 15 seconds, gradually increasing the time.
3. Squats. They allow not only to tighten the stomach, but also pump up the buttocks, make them more elastic. Do several approaches, 25-40 times a day and the result will not be long in coming.
4. Deadlift. This basic exercise provides good muscle growth, which will increase the buttocks, while visually reducing the stomach. Power loads are very important during weight loss, they stimulate the growth of muscles, which later consume more energy, preventing it from being stored in fat cells.
5. Hoop. Not the most effective way to flatten your belly in a week, but it's good for adjusting your waist. For a visible effect, 15 minutes a day is enough.
6. Twisting. The usual twists will pump up the press and draw the perfect abs cubes.
7. Cardio. Aerobic exercise speeds up the fat burning process. Cardio workouts are best done on an empty stomach for 30 minutes. This could be jump rope, running outside, or doing an elliptical trainer.

Hello everyone. We will devote today's article to the question of how to make a flat stomach quickly. This article is more suitable for girls, but perhaps young people can also find something new in it. Indeed, in order for the stomach to be flat and toned, both a balanced balanced diet and fitness training are necessary, and without knowledge in these matters, abdominal training will be meaningless.

Proper nutrition for a flat stomach

Limit or completely eliminate:

• Fast food and fatty foods, smoked meats, sausage, mayonnaise.
• Sweets, muffins, white bread and chocolate.
• Alcohol: Alcoholic beverages are high in calories and dehydrate the body.
• Salt: It retains fluid in the body, which can cause uneven distribution of body fat and swelling.
• Drinking regime should be observed. It is necessary to consume 1.5 - 2.5 liters of plain water per day, depending on body weight and physical activity.

Rules and technique for performing exercises for the abdominal muscles

So, to understand the question of how to make a flat stomach at home, you need to remember the following rules:

• The back should be rounded, stooped, without deflection in the lower back.
• When performing all exercises, only the abdominal muscles should work in isolation, there should be no tension in the lower back and leg muscles.
• Abs exercises should be done with a high number of repetitions, since their goal is not to build muscle mass, but to burn excess belly fat.

You can start with 20 repetitions, gradually increasing their number. There is an opinion that you should not count the number of repetitions at all, but do each exercise until you feel a burning sensation in the muscles.

• After each exercise, it is recommended to stretch: to do this, you can lie on your stomach, raise your upper body in emphasis on your hands, take a deep breath and bend back in your back, feeling how the corresponding muscles are stretched.

Exercises for a flat stomach at home

Exercises for the upper bundles of the rectus abdominis

1. Starting position: lie on your back, bend your legs at the knees and place them shoulder-width apart, feet on the floor, hands behind your head are intertwined into a “lock”, slightly hold it, but do not help movement, elbows are apart. As you exhale, we tear off the shoulders and shoulder blades from the floor and raise the upper part of the body, while the back is round, the lower back is pressed to the floor. On inspiration, we return to the starting position.

We perform the exercise at the maximum pace, but smoothly, without jerking. After doing 20 repetitions, we linger at the top point for 8-16 accounts. Then, without lowering the shoulder blades to the floor, as if lying on an “air cushion”, we pull ourselves up in small jerks and again linger at the extreme point.

2. Starting position - the same, only crossed relaxed legs are raised up. The exercise is performed in the same way.

- this is another great way to make your stomach flat and beautiful.

Well, in this article for you, we have prepared the most effective program for training the press.

Upper oblique abdominal exercises

1. Starting position: lie on your back, legs bent at the knees, hands behind the head intertwined into a “lock”, elbows apart. As you exhale, tear off your shoulders from the floor and turn around so that your left elbow reaches your right knee, next time we stretch your right elbow to your left knee. We do 20 repetitions in each direction.

2. Starting position - the same. We tear off one bent leg from the floor and, at the same time raising the upper part of the body, we try to wrap our elbows around the knee, then repeat the same with the other leg. 20 repetitions for each leg.

Exercises for the lower bundles of the rectus abdominis

1. Starting position - lie on your back, legs straight, arms extended along the body, the lower back is firmly pressed to the floor. Straining the abdominal muscles, smoothly raise the legs up to a right angle with the body, and then try to tear the pelvis off the floor, raise it as high as possible and hang slightly in this position, while the legs are directed strictly vertically upwards. Then slowly return to the starting position.

We start with 15 repetitions.

2. Starting position - lying on your back, legs straight, stretch your arms along the body and put your palms under the buttocks in order to fix the lower back and “turn it off” from work. On exhalation, we bend our legs and pull our knees to the chest as much as possible, then on inspiration we straighten our legs to their original position, but we do not put them on the floor, but leave them parallel to the floor at a height of 5-10 cm.

Exercises for a flat stomach and small waist

1. Starting position - lie on your back, the spine and lower back are firmly pressed to the floor, the shoulder blades are motionless, straight arms are spread apart and lie on the floor. The legs are straight, closed and raised vertically upwards at an angle of 90 degrees. We lower one leg exactly to the side and, slightly touching the floor with our fingers, immediately return it back. We do not put our foot on the floor, while the other leg remains rigidly fixed in a vertical position. You can perform 20 repetitions, first with one leg, then with the other leg, or you can work the legs alternately.

2. Starting position - the same. One straight leg lies on the floor, the other is raised vertically up. We lower the raised leg towards the other leg (crosswise), while stretching the toe to the palm of the opposite hand, while trying not to tear the elbow and shoulder of the other hand off the floor. Slightly hitting the floor with the toe, as if with injections, we return the leg to its original position.

3. Starting position - the same. Straight legs are closed and raised vertically upwards at an angle of 90 degrees. We lower both legs first in one direction, then in the other, do not separate the legs and do not throw them on the floor. 10 repetitions in each direction.

Video with exercises for the press

Well, this is the most effective way to lose weight, and therefore make your stomach flatter, but this diet is for the strong in spirit, so try the tips from this article first.

You can find even more training and nutrition materials for girls and women if you go to this address.