The urgent task in the topic of losing weight for both women and men has always been and remains the question of the presence of a beautiful press, a stomach without fatty deposits. Like the buttocks, this part of the body needs a whole complex of efforts aimed at its correction. But the mentality of a Russian person is such that he begins to act shortly before any important moment in his life. So, before leaving for the sea, photo shoots or other events, a number of tasks arise that require urgent solutions. One of these is the problem: how to remove the stomach in 2 weeks?
Causes of the abdomen
The main source of fat formation in the waist area is overeating. And in combination with low physical activity, excess calories are stored at incredible speed in the form of a loose pillow on the stomach and sides. It's no secret that the refusal of dinner the next morning brings a feeling of lightness in the stomach and minus half a centimeter at the waist. And the transition to proper nutrition completely eliminates the occurrence of a problem. When choosing healthy food, you won’t need to rack your brains on how to remove your stomach and sides in 2 weeks.
However, there are interesting cases: a person is intensely involved in sports, monitors the diet, and the long-awaited press does not appear. In such situations, the problem lies in the weakening of the membrane muscle. It is located under the muscles of the press and acts as a support for the internal organs. Sometimes she loses her tone. It is then that the pressure of internal organs on it occurs. And as a result - you find bulging stomach.
How to check the condition of the membrane muscle?
It is necessary to lie on a hard surface, point the socks perpendicular to the floor and, looking up, look at them. If the abdomen fell, then in the work on the press it is necessary to pay attention to the internal muscles of the abdomen. Since they are inelastic, they are not yet pumped. Accordingly, any actions aimed at resolving the question "how to remove the stomach in 2 weeks ?" Will be ineffective . If in the supine position the belly is bulging up, then the training should be aimed at fat burning. In this situation, the reason for the lack of a flat stomach is the presence of excess fat.
Vacuum for the press
This exercise is based on yoga. It is not power. Based on breathing practice. The vacuum is often used by bodybuilders, as it helps tone the external and internal muscle corset. The exercise, which will now be described, was used by the famous bodybuilder Arnold Schwarzenegger.
So, the vacuum can be performed from two positions: on all fours or standing. To visualize the exercise, it is better to start doing it, sitting in front of the mirror. Starting position - arms along the body, legs shoulder-width apart. A breath is taken. At this point, the stomach bulges forward. Then exhale sharply. At this time, it is necessary to draw the abdominal cavity inward for 10-20 seconds, that is, to make a vacuum. Then inhale and exhale again, repeating the exercise. If you perform this exercise daily in thirty sets, then you can remove the stomach. 2 weeks of comprehensive training with a mandatory press vacuum - and the elasticity of the membrane muscle will be restored.
Who is forbidden to exercise the press?
Exercise should be approached with caution in order to exclude the development of existing or the acquisition of new diseases in pursuit of an ideal figure. You should not think about how to remove the stomach in 2 weeks, if there are the following circumstances:
- Pregnancy and the first months after childbirth.
- The omission of female organs.
- Umbilical hernia.
- Spinal diseases.
- Postoperative rehabilitation.
- Bad feeling.
This is just an approximate list of factors that prohibit doing abdominal exercises. If you have doubts about existing diseases and the body's reaction to sports regarding them, then consultation with a doctor will be inevitable.
Lesson for working out the internal muscles
It is carried out without much difficulty:
- Lying on your back, you need to raise straight legs to 45 degrees relative to the floor. Socks stretched to themselves. Exhale while lifting. You need to do three approaches, each with 12 repetitions.
- The starting position is the same as in the first embodiment. Only now are circular movements of the legs five turns in each direction. The smaller the diameter of the visual circle, the greater the load.
- Slow crossing of legs. To complicate the exercise, you can simultaneously raise and lower your legs. That is, the task is to perform “scissors” not at one angle. The duration of the exercise is a minute.
- The following task helps to solve the problem: how to remove the lower abdomen in 2 weeks? Starting position - lying on your back. Hands are located along the body, palms lie under the buttocks. Straight legs to the body form an angle of 90 degrees, socks pointing down. Tearing the buttocks off the floor, you need to make a push, rushing heels up. Then return to the starting position. The task consists of three cycles of 20 times.
- You can fix the lower press with the exercise “corner”. Legs raised 15 cm from the floor, lower back tightly pressed to its surface. In this static state, it is necessary to last from 30 to 60 seconds. But as soon as the lower back begins to bend, the exercise should be completed, since in such a situation the muscles of the press do not work.
Remove your stomach in 2 weeks: exercises
These classes will help you quickly remove 5 extra centimeters at the waist:
- Fold. Lying on your back, keep your hands behind your head. In this case, the legs are bent at the knees and raised perpendicular to the body. The limbs straighten and fall as low as possible to the floor, then bend and rise up. At the same time, a corps rushes towards them. The task is carried out 20 times in three approaches.
- Pushing the knees away from you. Sitting on the buttocks, slightly tilt the body back. Both legs are raised 10-15 cm from the floor. Now one limb is bent and pulled to the body, at this moment hands create resistance to it. That is, the leg is trying to touch the chest. And her hands push her back. Then the lower limb is straightened, lowered. The second repeats her actions. And so 10 times.
- Crossbreeding. The initial position is the bar on outstretched arms, legs together. The knee of the right leg is pulled to the left elbow. Comes back. Then the knee of the left leg is pulled to the opposite elbow. The task runs a minute.
- Work on the sides. Thinking about how to remove the stomach in 2 weeks, one should not forget about these muscles. Therefore, the next exercise is aimed at their study. Starting position: lie on your side, legs together, supporting arm bent at the elbow. It is necessary to tear off the pelvis from the floor and try to make a side bar. The second arm is bent at the same time. In this position, there is a delay of 2 seconds, then return to the floor and repeat. In total, 10 approaches on each side should be done.
Food
It is impossible to remove fat from the abdomen in 2 weeks with the help of exercises without proper nutrition. The thin waist loves fiber, fasting days, fractional nutrition and small portions. The menu should be composed on the principle of "eat breakfast yourself." Since the calories that enter the body before dinner are easily processed into energy and are not deposited on the sides. Excluded from the diet: smoked meats, preserves, canned food, fried vegetables and meat, margarine and whole milk.
Products that promote flat stomach formation are: vegetables, fruits, nuts, eggs, cereals, low-fat meat and fish, olive oil, low-fat dairy products, herbal tea, water.
Action plan: how to remove the stomach in 2 weeks
Remember that 90% of success depends on proper nutrition. Therefore, before a two-week struggle with excess weight, you need to make an approximate menu. And once a week, when there is no physical activity, it is necessary to allocate an unloading "kefir" day. During it, 1.5 liters of dairy product and the same amount of water are drunk. If you feel weak, you are allowed to eat an apple or a cucumber. The calorie content of each day should not exceed 2000 calories, and the number of meals - five times.
If the cause of the appearance of the abdomen is the fat layer, then three times a week should be preferred to a fifteen-minute run. And the remaining three days to devote to the above workouts. Those who have a problem in the inelasticity of the membrane muscle also need to adhere to proper nutrition, perform the daily exercise “vacuum” and strengthen their internal muscles 3-4 times a week according to the above complex. Running in this case is optional. But if there is a desire, he will also benefit in the struggle for a flat press.