Flat Stomach in 30 Days: Mission Possible

With the onset of spring, the fight against figure imperfections in women becomes especially relevant. And no wonder: swimsuit season is just around the corner! We decided to simplify your task and chose three workouts that, in just a month, will help to get a flat stomach and make your body beautiful and toned.

Reasons for the accumulation of fat in the abdomen

To begin with, there is nothing useless in our bodies. Fat is an extremely important tissue responsible for energy storage, thermoregulation, protection of internal organs, hormone production, and more. That is, the notorious fat deposits perform vital functions in the body.

It’s another matter if we are talking about excess fat, which is harmful to health, slagging the body, enters the blood in the form of cholesterol, provoking cardiovascular diseases and other problems. “Bad” fat can be deposited on the abdomen, sides, back, arms, thighs, inner thighs, buttocks – everyone has different problem areas, but the waist is especially susceptible to this “adversity.”

What affects the accumulation of fat in the abdomen? Let’s talk!

1. Genetics

It is no secret that we inherit appearance features from our parents. The same applies to the figure – natural inclinations can guarantee either harmony or a tendency to obesity. If your parents have a flat stomach, you will most likely inherit it.

2. Unbalanced diet

Regular overeating often accumulates “reserves” in the stomach when the body consumes more calories than it burns. In addition, if you want to lose weight quickly, you should avoid foods such as fast carbohydrates, fast food, sugar, processed foods, and alcohol.

3. Lack of sports

Remember: movement is life! Without regular physical activity, a thin body will look flabby, and the abdomen folds will treacherously bulge. To remove excess fat and make the stomach flat-train.

4. Age

Over the years, internal metabolic processes slow down, muscle mass decreases, and fat stores, including in the abdomen, accumulate faster – this becomes most noticeable after menopause.

5. Hormonal background

Changes in the concentration of hormones in the blood often lead to weight gain. Body weight and, accordingly, the distribution of body fat is regulated by hormones such as:

• leptin, responsible for the feeling of satiety;
• ghrelin, which signals hunger to the brain;
• insulin, which synthesizes glucose in the body;
• Estrogen is a female hormone, the deficiency of which directly leads to weight gain.

Vacuum for the stomach

A thin waist and a flat stomach do not require as much effort as you think. And it is not necessary to exhaust yourself with difficult workouts! The simplest but very effective exercise that not only tightens the abdominal muscles but also improves digestion and posture is a vacuum. Give this technique 10 minutes a day – and a flat stomach is guaranteed!

Advantages of a vacuum for the abdomen

1. The main advantage of a vacuum is that it is easy to perform without sports equipment and other devices.
2. The wow effect (flat stomach) from the technique, when performed regularly, comes very quickly.
3. The vacuum affects the internal organs, massages them, and speeds up the metabolism.
4. Vacuum trains deep, transverse muscles that are not worked out during the usual twists.
5. During this exercise, the diaphragm is activated for the abdomen, which teaches you how to breathe correctly.
6. Training corrects posture, making it perfectly even.

Who should not make a vacuum

With all the advantages of a vacuum, it also has contraindications. This exercise is not recommended for:

• pregnancy;
• menses;
• intrauterine device;
• diseases of the digestive tract;
• cardiac pathologies;
• the presence of a hernia;
• increased intracranial pressure;
• vein thrombosis;
• after abdominal surgery.

Consult a doctor if you feel pain or severe discomfort in the abdomen during the vacuum! Maybe you don’t fit the load.

How to make an abdominal vacuum

Remember: vacuum should only be performed on an empty stomach or three to four hours after eating.

1. Stand in the starting position – feet shoulder-width apart, slightly bent at the knees, while the back is straight and the stomach is relaxed.
2. Bend your knees, lean your body forward and rest your hands on your hips.
3. Take a few calm and deep breaths in and out through your nose.
4. Now inhale deeply through your nose and exhale all the air sharply through your mouth with a “ha” sound, pulling the walls of the abdominal cavity towards the spine.
5. Press the chin to the chest; the chest is raised.
6. Hold your breath for 15 seconds, keeping your stomach under your ribs.
7. Inhale smoothly, relax your stomach, rest for a few seconds, and do three to five more sets.

Plank for slimming the abdomen

Another miracle technique that helps to remove the stomach and sides quickly is the horizontal bar. This static exercise strengthens all muscle groups, gives the press a beautiful relief, tightens the buttocks, and develops endurance.

But before you start doing the bar, ensure you have no contraindications. These are hypertension, severe obesity, osteochondrosis, intervertebral hernia, pregnancy, and postoperative and postpartum.

Execution technique

For the effect of the plank to be obvious, it is important to do it daily, follow the instructions clearly, and stand in this rack correctly. In addition, the wrong plank is dangerous for the health of the joints and spine!

How to do a classic forearm plank?

1. Take a horizontal position lying down.
2. Bend your arms at the elbows – they should be located vertically under the shoulders and at a right angle.
3. Keep your neck horizontal; look down.
4. The whole body is a straight line parallel to the floor.
5. Avoid arching your back or sticking out your buttocks.
6. The coccyx should be slightly curled, and the abs and buttocks should be tense.
7. Hold this position for 30 seconds, and breathe evenly and calmly.

By the way, for convenience, you can download a special timer – a smartphone application that sets the bar’s duration.

Burpees for fat burning

Along with the plank and vacuum, regular cardio work in burpees will help you transform your body and remove fat in 30 days. This is an intense aerobic exercise, during which breathing quickens, and the body receives more oxygen – thanks to it, we burn belly fat faster.

How to do a burpee

1. From a standing position, you need to sit down.
2. Then jump to the bar.
3. Push up.
4. Return to squat.
5. Jump up with a clap above your head.

The American physiologist Royal Burpee, who created this complex, calculated that in one minute of the continuous burpee, from 8 to 14 kcal goes away. Therefore, the longer you do this exercise, the more calories you spend and, accordingly, the faster you will reach your goal.