To start with give up all bad habits. Forget about alcohol and smoking. Stop nervous. Stress can also be attributed to harmful factors that impact the waist region. Take Proper diet: off fat, fried, sweet, flour and nutritious. Forget the way to fast food places and at work do not make mezhobedennyh snacks sandwiches and drinking tea with cookies. Keep a mineral water without gas and a couple of apples - here's your new healthy snack.
Now, actually, to the actual exercise. Do best in the morning, before eating. In this case, the body will have to burn body fat to make up for energy costs. Always start with a warm-up and light exercise, gradually moving on to more complex. Engage in regular, even if not at all forces. During the lessons keep the press busy and follow performing each exercise. If you start training after a long break, use a gentle mode, start with one approach, adding more every day one.
One of the most effective, but at the same time simple exercises - abdominal retraction on inspiration and expiration. Maximum inspiratory gather in the stomach and Freeze for a few seconds. Then exhale sticking out his belly forward. What is particularly nice - this simple exercise can be done anywhere, anytime: in transport, commuting to work, climbing stairs, etc.
To work out the abdominal muscles are excellent exercises to curl. Lie on the floor, his hands behind his head, but not linked, legs bent at the knees. Now springy lift your upper body up, lifting the blade. Do not forget to press your lower back to the floor. Perform 3 sets of 25 times, mentally focusing on the work of the upper press. Lying on your back, hands mat under your buttocks, lower back firmly against the floor. Exhale lift straight leg up. Start with 15 times for one approach, gradually approaching the 50 times without stopping.
Side twist: Lie on the floor, elbows clasped behind his head, legs raised at a right angle. Lift the body, exhale drag your right elbow to your left knee and vice versa. Do 2 sets of 50 times, and you can start with 15 times.
To fight for a flat stomach as well suited and well-known to all from childhood exercise "bicycle" and "scissors". Lie on the floor, his hands behind his head. Lift straight legs at an angle of 30 ° and do kicks crosswise. Press your lower back to the floor. Mahi do at a rapid pace, start with 15 reps.
To exercise a "bicycle" starting position is the same, bent knees, lift at an angle of 90 °. Now do leg movements that simulate cycling.
If you want to get rid of the ugly "ears" at the waist, it is useful to ordinary ... mop. Sit in a chair with your feet shoulder width apart. Mop or any suitably sized wooden stick behind the shoulders, elbows on top. Now do side bends, stopping for a moment in a twisted state. This exercise can be an unlimited number of times, for example, while watching a favorite series.
Before performing the exercises do massage the abdomen and waist, you can use anti-cellulite means, and after a workout take douche.