How to have a flat stomach? There is no single and miraculous method valid for all, but simple and above all effective tricks and rules. What diet to follow? What exercises do? Check out all the tips!
The flat stomach is the dream of all women, especially in view of the arrival of summer and the dreaded costume test : how to have it ? Which diet should you follow to make your tummy lose weight or deflate ? What are the most suitable sports , and the exercises to perform, to have sculpted abs ? Are there any natural remedies , or grandmother’s remedies, to get a flat stomach in a short time ? These are the questions that all ask themselves, and there is an answer for each of them. That’s why we thought of giving you a series of tips on how to have a flat stomach, without exaggeration and without resorting to drastic solutions, often not very effective.
In general, for a flat and trained belly it is necessary to combine a balanced diet , exercise at home or by practicing indicated sports, and a series of grandmother’s remedies such as massages , herbal teas and natural products . Let’s go in order and face one problem at a time, starting with the first question that all women ask themselves: what are the golden rules for having a flat stomach in a short time?
Flat belly in no time: is it possible?
The swollen belly is often caused not only by the accumulation of fat , but also by stress , anxiety and other emotional and psychological difficulties, which make digestion difficult. In many cases, the hectic daily life forces to eat in a hurry, in an unbalanced way and above all not chewing well, often causing the ingestion of air (aerophagia) that swells the stomach and slows digestion. In addition to natural remedies to deflate the stomach , such as the intake of food supplements of charcoal , or fennel teas, to the artichoke or the mallow, it is necessary first of all to take care of themselves. To have a flat stomach in a short time, in addition to following the advice that you find below, you must first take care of yourself . Try to find daily moments of calm and relaxation, take an upright posture , especially from sitting, so that the abdomen does not relax excessively and remains tonic, and above all you do breathing exercises , together with massages, to maintain tonicity in tall and in the lower abdomen. And now it’s time to delve into the 5 golden rules to follow.
1. What diet do you follow to make your tummy lose weight?
To have a flat stomach it is important to follow a balanced diet . First of all, your nutrition must be rich in fiber , which aid digestion and intestinal transit, avoiding swelling, constipation and lazy bowel. In your daily diet, choose foods such as white and lean meat , fish , lots of fresh fruit , little dried fruit, and broad-leaved green vegetables . Seeds and cereals are for you, because they are the most fiber-rich foods. The foods to avoid are instead those that tend to ferment in the digestive tract, creating the odious swellings: dairy products such as milk, yoghurt and cheese, fried food , flour like potatoes , bread and pasta , dried vegetables, sweets, fizzy drinks and over salted foods . The water retention caused by excess sodium, in fact, is another cause of the swollen belly, as well as cellulite . To avoid swelling of the belly always remember to drink a lot of water , which stimulates digestion avoiding the accumulation of gas. If you do not want to follow a specific diet, keep in mind that in your diet there should be foods indicated for a flat stomach.
2. The ideal sports to eliminate the belly
The most suitable sports to have a flat and trained belly are certainly aerobic sports , that is the disciplines and training that provide a central role in the use of oxygen. Aerobic sports involve resistance efforts that help burn more calories , used to resist the action imposed by the chosen sport. The ideal sports are therefore those of resistance, such as swimming , running , cycling (and exercise bikes), aerobics. Ideal for any sport would be to practice it for at least 30, 40 minutes in a row, 3 times a week.
We must not forget the abdominals: the training that keeps the muscles of the stomach toned is essential if you want to have a flat stomach and not relaxed. There are several exercises you can do to train your abs and make sure your stomach stays flat. If you are looking for a complete program that involves the whole body and not just the abdominals, and which results in a sculpted belly, try the HIIT, High Intensity Interval Training , an intensive workout that includes hard workouts and aerobic exercise phases. lighter. The HIIT can be performed alternating between low and high-intensity sports like the exercise bike, or running(maybe on a treadmill), or the step on the elliptical.
3. The exercises to do for sculpted abs
Before talking about abdominals, it is important to remember that the tonicity achieved with the workouts and the fat layer that is eliminated with a balanced diet, obviously combined with a sport, must always be distinguished. One of the indicated slimming diets is that of super metabolism, for example, or the Lemme diet. Solved the problem of excess abdominal fat, then move on to the exercises to be dedicated to the stomach. There are four large muscle groups that form the muscles of the belly: the first is the rectus of the abdomen, the central muscle, the one that serves for posture and is stimulated in the famous crunches, ie the abdominal bends forward, lying supine. Then there are the oblique abdominal muscles, which outline the hips and are best trained by the lateral plank, the abdominal muscle, which delineates the belly, and the square of the loins, which has an expiratory and relaxation function of the loins. A complete program for abdominals of all kinds, with different exercises, is ideal, but even for the laziest is an indication: 10 minutes a day only of classic abs, crunches, will help you stay toned without too much effort and in no time!
4. Natural remedies for flat stomach
There are also natural remedies , or grandmother’s remedies , to firm the belly. Obviously, they are solutions that help more to deflate than to become tonic (for that you need the exercises and sports), but they certainly have their usefulness. The swelling, often caused by stress , aerophagia, or constipation, can easily be dealt with fennel , artichoke and mallow teas , fermented foods and nutritional supplements such as vegetable charcoal . A fundamental help especially to digestion, which can also be helped by drinking lots of water and making movement. Tablets and various flat stomach pills are allowed, but it is better to use natural products , perhaps recommended by a trusted herbalist, and stay away from products that are miraculous for the diet. You can also find a creative way to introduce these elements into your diet: for example, cumin or fennel seeds can enrich your salads or soups, ensuring your digestive function. Seeing is believing!
5. Massages to firm the belly
The fifth and last golden rule to follow to have a flat stomach is to massage the abdomen. Massaging the stomach stimulates micro-circulation, promotes digestion and cell renewal and fights water retention and especially fat accumulation. If you want to avoid slimming creams, there is a very effective massage you can do: grab the belly skin with one or two hands, between the thumb and the forefinger, and slide it between your fingers. This technique is a bit painful, but very effective, because it is aimed at avoiding cellulite infiltration in the skin’s conjunctive tissue. Another type of message is the following: choose one cream based on essential oils of fennel or horse-chestnut, and perform small circular movements on the abdomen, hours and anti-clockwise, for a few minutes. If you combine these massages with a slow and correct breathing, they will have a surprising effect. Even the shiatsu massage can be a great ally to deflate the belly. This technique helps to regulate the appetite thanks to the pressure that is made in the meridians of the spleen and the heart, thus giving harmony to the digestion and improving psycho-physical stress. The result is a feeling of calm and lightness.