Flat stomach in 5 minutes

The dream of millions of women is a flat stomach, especially if the result can be achieved in 5 minutes. For some it may seem unreal, but not for Anita Lutsenko , who developed a special complex. According to the trainer, many girls can not lose weight in this part of the body because of improper performance of exercises and because of irregular training.

How to remove the stomach in 5 minutes?

Anita assures that performing simple twisting, to achieve good results is unrealistic, since all the abdominal muscles, not just the press, should receive the load. Lutsenko offers 6 exercises for a flat stomach, which will take 5 minutes to complete. It is important to do everything at a pace and do not make big breaks. The complex includes such exercises:

1. Running with a high knee lift in place . Hands bend at the elbows and put them in front of you. Alternately, reach the palms of one or the other knee. Run at a fast pace for 1 minute. After that, it is recommended to restore breathing. To do this, stretch your arms up and slowly go down.
2. Overstepping . Stand up straight, put your hands on your waist, raise your foot forward and move it to the side as if you want to step over the tensioned thread. The knee can be slightly bent, but keep the body straight. Do 20 repetitions with each foot.
3. The Pomp . Bend forward, slightly bend your knees and rest in them with your hands. Take a deep breath and breathe out all the air. Then hold your breath and draw your stomach as much as possible. Then sharpen it 5 times outward. Do only 20 repetitions. This exercise is especially important for women who want to recover from childbirth.
4. "Plank" . The complex of exercises for a flat stomach is simply impossible to imagine without the "Plank", because it allows to pump the front wall of the abdomen. Take the emphasis lying, if it's hard, then you can go down on your elbows. The back should be kept in a straight position, and the stomach tightened. Remain in this position for a maximum of half a minute.
5. "Diamond" . This exercise has two options. The starting position is the same: Sit on the floor, feet in front of you, connect the feet, and the knees to guide to the sides. Hand your hands behind your head and lower your back to the floor so that your waist is pressed against the floor. On exhalation slowly rise and return to the starting position. Do 10 repetitions. In the second variant, the upper part of the body remains fixed, and the legs need to be raised upward, while pushing the pelvis out. Do not throw your legs behind your head. Do 10 repetitions.
6. Rifts . Lie on your back, hands spread apart and press them to the floor to support balance. Bend your knees and lift them up. Lower them, then to the right, then to the left so that the shoulders are stationary. This exercise allows you to make the abdomen flat and embossed.

Do the complex at least 3 times a week, and in a couple of weeks you will see a good result.

How to eat to quickly make the stomach flat?

In losing weight, great importance is not only physical exercise, but also nutrition. The main task of the diet is to get rid of fat and improve the work of the digestive tract. It is necessary to refuse from the use of alcohol and tobacco, and still to exclude fat and sweet. The most effective are the following diets: buckwheat, kefir and rice. Nutrition for a flat stomach should include:

1. Foods that contain fiber . Thanks to them, you can cleanse the intestines from the products of decay and set up the digestive system. Include in the menu cereals, legumes and vegetables.
2. Fresh fruits . Use them separately as a snack. It is best to give preference to citrus, apples and pears.
3. Protein products . Without them, normal metabolism is impossible. Include in the menu low-fat fish, chicken meat, egg whites, nuts, etc. The acceptable daily norm is 50 g.