Every woman dreams of having slim stomach hic. And it is advisable to get it as soon as possible. How to achieve the perfect result and get a flat stomach in no time?

In order to get a flat tummy, it is necessary to correctly combine physical exercise, diet, special massage and .

Diet for a flat stomach

It is almost impossible to get a flat stomach without a special diet. Today, a number of diets have been developed, which differ in time of application and content. Some of them are designed for a week, others for a month - you should choose what will be more comfortable.

First of all, you should pay attention to diets for a flat stomach, which exclude sweet and fatty foods. The most relevant are kefir, buckwheat and rice diets. Rice diet besides everything else, it will cleanse the body of toxins, and you will get not just a flat stomach, but also a thinner waist.

If time is not too limited for you, and you do not want to rush, you can pay attention to fiber foods. It fills the stomach and dulls hunger without causing unpleasant consequences such as flatulence or constipation.

The basis of a diet for a flat stomach should be grains, vegetables that are rich in fiber.

For example, it can be brown rice, apples, cucumbers, legumes, squash, seaweed, and greens. Sometimes you can add fiber artificially buying it in the store. In this case, you need to drink more water and watch your stools.

Fruits are necessarily included in the diet for a flat stomach. But remember that fruit is a separate meal, not an addition to food. The best options are pears and apples, as well as orange and grapefruit.

You need to eat in small portions and often. Don't forget about protein, be sure to eat fish and vegetables twice a week. Season salads with vegetable oils, not mayonnaise or sour cream.

Exercises for a flat stomach

Without special exercises a flat stomach also cannot be achieved. Start your exercises with aerobic activity. The task of this part of the session is to shake the body, stretch the muscles and raise the tone. Basically, this part is a warm-up.

Particular attention should be paid to the waist and abdomen area (see)

Combine active exercises with static ones - leaning to the side, freeze for a few seconds at the bottom point. Do at least five exercises in seven minutes.

Now you can start the power part of the class. If you haven't exercised before, then this part shouldn't take you more than 15 minutes. In the future, you can increase the time up to 30 minutes.
An excellent complex will help you:

A set of exercises for a flat stomach

V this complex all abdominal exercises should be done one after another without rest. First, set the first exercise. Then a set of the second, third. Together, this is called a "circle." Beginners should do a circle 1 time, but after a couple of weeks, you need to go to 2 or even 3 circles. And even more if you are very interested in the result.

Note: You need to complete this set of abdominal exercises with an additional set of crunches (50 reps).

	Exercises for the press - crunches You should start the complex with this abdominal exercise, and then do it again - the last in a row. Take a lying position on the floor, bend your legs at the knees. The hands can be clasped behind the back of the head, but this may be tempting to help yourself by nudging your head. Better to keep your fingertips at your temples. Without lowering the chin to the chest, use the force of the press to "roll" the torso. Press your lower back firmly to the floor and do not tear off until the end of the repetitions.
	Abs exercises - diagonal crunches The starting position is lying on the floor as in normal crunches, but with a large correction. The ankle of one leg should be resting on the knee of the other. Bend one arm and put it behind your head. Without lowering the chin to the chest, bring the elbow to the opposite knee. Freeze at the top point for 1-2 seconds. Do an equal number of repetitions in each direction.
	Abs exercises - reverse crunches in three counts Lying with your back on the floor, raise your legs bent at the knees, and put your hands behind your head. This is the starting position. The sequence of movements is as follows. First, you tighten your abs and pull your knees towards your chest. Once! Then stretch your straight legs. Two! Return to starting position... Three! And it all counts as one repeat.
	Exercises for the press - crunches in three counts The starting position is the same as for normal curls. But the exercise is done in three steps. First, you raise your shoulders slightly off the floor. Once! Then higher. Two! Then even higher. Three! Slowly lower the body, but do not lie with your back on the floor, stop at 5-10 cm. From this position, start a new repetition. In other words, don't let your abs relax throughout the entire set.
	Exercises on the press - bike Place your hands behind your head, bend one leg at the knee and lift. The other leg is extended forward and "hangs" a few centimeters from the floor. Stretch the opposite shoulder to the raised knee, pause for a second, then repeat the same movement, changing the position of the legs.

The first days of exercise will be very challenging as your muscles will ache and ache. But you can't skip exercise if you want to achieve a flat stomach in a week. Therefore, initially it is worth setting yourself up and overcoming your laziness and other problems.

By doing such exercises, you can get health problems. And the belly will turn out to be convex, not flat.

Exercises for a flat stomach should be performed while lying on a mat, at a fast pace. Try to do them correctly, do not try to cheat. Why deceive yourself? For good result each exercise must be performed 20 times. The exercises themselves are very simple and familiar to everyone - these are various twists, scissors, lifting the buttocks, lying on your back, a bicycle, etc.

Any abdominal exercise you know will do. For a variety and enhancement of the effect, twisting can be performed with a ball (see).

By the way, a fairly simple exercise helps many girls - drawing in the abdomen. It is very simple and effective exercise... At first, it may not seem comfortable, but after a week, the belly will become flat and beautiful.

A good exercise for a flat stomach is -. It perfectly strengthens the muscles and keeps them in good shape.

Useful Tips

• Cleansing the body gives an amazing and quick effect. But it is best not to get carried away with various cleaning products and see a doctor who will help you carry out the cleaning procedure correctly.
• It's not just diet and exercise that affect the perfect flatness of your abdomen. Sometimes in order to receive beautiful belly hic, enough learn to relax. After all, stress is reflected in our waist, contributing to the increase in fat in this area. The more stress, the more fat the body accumulates. Yoga techniques and breathing exercises can help here.
• Massage is very useful for the abdomen. It can be manual or carried out with anti-cellulite massagers and silicone cups. But this method is contraindicated for those who have diseases. gastrointestinal tract and pressure problems.
• In addition, smoking and alcohol cessation gives excellent results. After all, this not only has a detrimental effect on our health, but also affects the figure. Alcohol is very high in calories, especially for the waist, beer, which enlarges the belly, is dangerous. And smoking slows down the metabolism and is in no way combined with a flat stomach.
• And of course, do not forget to keep your posture. After all, the stomach is especially noticeable in those who always stoop. The body begins to take on an irregular shape, internal organs shift, and the stomach protrudes.

Women's abs and flawlessly pumped buttocks are all the rage right now. Girls whose forms have reached such a dubious ideal are very popular.

Their photo with an emphasis on pumped up muscles we often meet in social networks... But are their ideas about healthy way life? Obstetricians-gynecologists think differently ...

Sports harm

1. Cubes of the press on the stomach
A muscular corset, brought to such a state, not only supports the internal organs, but tightens them and interferes with productive work. It’s not without reason that they used to say: “a woman’s belly should be soft”, “a woman’s psyche in the belly”. In many cultures, massage in this area aims to relax the tissues and release any tension.

Of course, there is no in question about replacing a beautiful belly with a layer of fat. Visceral deposits also negatively affect the functioning of internal organs.

Those planning to have a baby should be aware that excessive amounts of hard exercise such as crunches and planks make the muscles of the abdominal wall short. During pregnancy, instead of stretching out and becoming a kind of hammock for the baby, the muscles will simply disperse.

2. Pumped up buttocks
Complete with press cubes, a pumped up ass looks perfect. This result is achieved through regular training in the gym with lifting heavy weight... By doing similar exercises, most girls do not think about what harm they bring to the body.

Each of us has a special muscle - the pelvic diaphragm. In men, it is closed, and in women, it is expanded in the cervical region. Because of this feature, the beautiful half of humanity is not adapted to carrying weights.

Poor women who chopped wood and carried heavy sacks during the war often suffered from vaginal organ prolapse. But today it's fashionable to carry heavy barbells with pancakes! Only the question of the well-being of today's young ladies is in great doubt, because over time intimate muscles greatly weakened.

3. Drying muscles
Many girls believe that body fat should not be at all in perfect body... Therefore, they go all the way: cardio training, interval loads, and grueling diets. Moreover, such women often have a complete absence of menstruation.

Not everyone knows what exactly body fat serve as a good springboard for converting testosterone to estrogens (male to female hormones). Without this transformation, ladies are essentially depriving themselves of female hormones: hence the problems with skin and hair.

We are not encouraging to completely abandon workouts in the gym, but rather a reminder that you do not need to go to extremes!

Useful Tips

Eternal female problem- where to hide the belly? It can be seen even when you put on clothes in several layers, but what can we say about tight dresses? You may not even dream!

Unfortunately, abdominal exercises do not help everyone and not always. Because all the figures, and therefore the bellies, are very individual. Each type of belly needs a different approach.

So, we define our type of belly and choose the appropriate strategy to get rid of it.

1. Stomach due to stress

Such a belly, as the name implies, appears due to stress. Most of the fat in this belly is in the front of the belly in the navel. The belly is more firm than soft to the touch.

How is it formed? During a stressful event, our body begins to produce the hormone cortisol, which signals the body to quickly harvest fat in the abdominal area.

What to do?

Drink no more than two cups of coffee a day, but it is better to completely exclude it;

Before going to bed, take a bath with relaxing oils;

Get enough sleep;

Do not exhaust yourself in training, switch to yoga and long walks;

Include in your diet foods that are rich in magnesium (nuts, leafy vegetables, seeds).

Important tip: Before bed, you can reduce cortisol levels in your body with yoga, and chamomile tea will calm your nerves.

Belly types

2. Hanging belly

Such a belly appears due to lack of physical activity and not proper nutrition... People with bellies like this tend to have an irresistible sugar cravings and are sedentary.

As already mentioned, such a belly is the result of a complete lack of physical activity and the predominance of refined carbohydrates (cakes, cakes, white bread) and sweets in the diet. As a result, fat accumulates not only on the belly, but also on the thighs and legs.

What to do?

Refuse alcoholic beverages, as they are pure sugar, which is the main enemy of the waist and slows down the breakdown of fats;

There is homemade food and fresh food;

Lean on good fats, fish, nuts, as well as vegetables, meat and eggs;

Add to your life physical activity: Move more and do yoga.

Important tip: Stop eating candy and cakes while eating stress. Learn to enjoy what you love and enjoy sports. Find yourself a worthwhile occupation so you don't think about problems and food.

3. Bloated belly

Such a stomach appears due to a poor diet or due to intolerance to some product, allergies. As a rule, in the morning, the stomach is flat, but during the day it swells from the fact that there is too much gas in the intestines and indigestion occurs.

What to do?

Find out what foods lead to digestive upset and exclude them from your diet;

For a while, exclude baked goods from your diet, lean on meat, fresh vegetables, fish and chicken;

Drink plenty of water and chew food thoroughly.

Important advice: a long walk after eating will contribute to good digestion, and breathing exercises will also help.

Types of abdomen in women

4. Postpartum belly

This type of abdomen is found in women who have given birth and in mothers with many children. It appears after childbirth, when the uterus drops slightly and becomes heavier than before pregnancy.

What to do?

Wait a bit, as the belly after childbirth will begin to recover no earlier than 6 weeks later. Do not even dream of starting to get in shape faster;

Train the muscles of the pelvis and lower abdomen to strengthen them;

Let's talk about our body and the myths that we have in relation to the body. And now I want to dwell on only one part in detail. female body, which often causes anxiety in many women. Especially among those who have already given birth to their own child - or several children. This is the belly.

This problem is familiar to many, although not to everyone. According to my observations, there are two types of women - those in whom the roundness of the body is not very pronounced, and those in whom they are very pronounced, the first category easily retains slim figure, the stomach after childbirth in them also quickly comes to a more or less attractive appearance.

And with the second category it is more difficult. For harmony, they need to control nutrition and play sports. And still, often the belly is not at all like that. Not flat, rounded. And even if it does not hang, but just sticks out slightly, it is annoying. Including because they ask all the time if you are pregnant. And because the clothes now are such that you can't hide your belly in any way - low-waisted jeans, tight tops, short T-shirts.

And these girls are suffering. Someone is trying to do something - shakes the press (very actively), trying to reach the cubes, do not eat one, the other, the third, they starve. Someone stops even trying to do something - and just quietly hates his belly.

My article is mostly for these girls, because for a long time I could not find a common language with my belly. We pumped the abs with him 100-200-300 times, and did malicious massages, and I kept him on a diet. And not only after childbirth - even before. Its "bulge" annoyed me pretty much.

So, this is my third time in India. I often communicate with Indian women about this and that. I’m watching. So, I noticed that Indian women do not have flat bellies. Nobody at all. Even with young girls, it appears slightly. Not too much, but naturally. Ours would think that everyone is a little pregnant - even at 15 years old. But no.

And here it is the norm. I, embarrassed, asked one girl: “Why? Why don't you have flat stomachs? And why don't you even strive for it? "
And she was so surprised: "Like, how else, what happens somehow differently?"
I explain to her about the plane of the abdomen, cubes, abs. Everything that we are promoting. Anything that is considered beautiful and correct. About the fact that you need to pump the press, drive off the fat.
And she told me so sincerely: “How then to give birth to children? Organs will grow to each other? "

When I posted this conversation on Instagram, someone immediately reproached the girl for being stupid and not educated. Like, he understands nothing in anatomy. And on this topic I immediately remembered another story.

One girl from Russia, for a long time, talked about the same thing. She came already Fit, with a flat stomach. And he complains that the stomach hurts very much. Like, you never know. And the doctor is so calm to her, in between times, without looking up from the papers: “Well, your adhesions are breaking. Your abs cubes squeeze the uterus, preventing it from growing. " What are adhesions? This is precisely the accretion of various tissues of organs to each other, unplanned by nature. So much for an illiterate Indian girl.

Adhesions are now being formed in many. The official reasons include infections and operations. But I have repeatedly heard from various doctors that adhesions in women are also formed due to the burning of the necessary subcutaneous fat in the abdomen.

A woman needs belly fat. Sounds awful though, right? But it is necessary, not redundant, of course. Healthy adipose tissue. In small quantities, but needed. So that the uterus can remain mobile - sometimes increasing, then decreasing, depending on the cycle. So that she remains free at the same time. For a woman to remain healthy and capable of bearing children (this is still an indicator of women's health, whatever is said).

Then I had a similar conversation with an Ayurvedic doctor. I showed him those bellies that we consider beautiful, and he listed me a list of diseases that these women probably have. And almost every time it sounded - infertility or problems with bearing. He showed me what kind of belly should be, according to Ayurveda, for those women who are naturally given roundness. And again - a slightly protruding tummy. Even for those who have no roundness at all, a mobile belly is a sign of women's health.

It interested me. I went to see the "ideals" of beauty over the past few hundred years. So that's it. Never in history has a woman had a flat stomach and cubes on it. Never. Look at any works of art - murals, sculptures, paintings - everywhere there is a place for a beautiful belly. It is always slightly rounded. Now they would say - a little pregnant. Many verses praise the roundness of not only the hips, chest, but also the abdomen. And we have such a bias.

And the stomach was always moving, it was alive. She breathed it. What a horror, huh? It puffed up and deflated! He was relaxed. But this is the best prevention of female diseases. Breathing in the stomach provides the pelvic organs with blood and keeps them healthy. It's like an internal massage of the most the right places... Depending on the day of the cycle, the stomach may be slightly larger or slightly smaller - and this is normal. It also turned out to be really beautiful. I looked at some of the masterpieces with sinking. I've never seen before female figure like this. How perfect she is in her apparent imperfection.

Returning to the conversation with the Indian. She says to me: "It's ugly and unnatural when there are cubes on the stomach"

And I wonder - is it true, where did such standards come from in our heads? After all, a slightly rounded female belly is beautiful, especially in combination with other roundness.

Where do we get such ideals? Who slipped these values ​​to us, and so skillfully that we have already swallowed and believed? One of the versions that exist is the influence of fashion created by gay men. Coco Chanel, in particular, spoke about this. That men, who did not understand the female body and could not love it, try to turn women into boys, disfiguring female beauty.

Indeed, if you look at the models, then many of them are just like that. No female bulges, broad shoulders, narrow hips, flat stomachs. Even the gait is not from the hip, as is natural for a woman, but constrained, straight, sweeping and masculine. And women, ordinary women, who have everything in place - such clothes only disfigure and make you feel ugly. Customize yourself to the patterns that are in fashion magazines, which are also run by gay men.

Then who did we believe? And why? To those who have never loved and never knew women? Do we want to become men in the end? And a perfectly flat stomach with cubes is the male version. They really have roundness in this place only from a lazy lifestyle and a lot of food. They do not need mobility in this area, they also cannot bear children, and their breathing is different. If we want to remain women, then why do we strive for this plane and cubes? Why do we pump the press, barely leaving the hospital? Why do we scoff at our belly and torture it, rape it? But "belly" in Russian also means "life".

The belly is really life. Life in him arises, grows, and so a person comes into this world. The belly of a healthy woman is always alive - it breathes, moves, changes shape and size depending on the day of the cycle. And yes, one of the sexiest dances is not a striptease on a pole, but a belly dance. A dance in which the belly is free to move.

Of course, you can bend the stick and grow your stomach up to your knees. Like, and so very much. And why work if a flat stomach is the lot of men? We have two extremes in this matter -. But neither one nor the other is beautiful and feminine. Both are skewed, misunderstanding of female beauty, following the wrong course.

Do you think men like your cubes? Personally, I have repeatedly heard from different men that a woman's super-flat belly is not inspiring. As well as that huge fold.

This is an excuse to stop raping yourself and chasing something incomprehensible. This is an occasion to reconsider your ideals regarding the body. This is a reason to strive for healthy female beauty - and all three components are important: beauty, health and femininity.

Yes, and it's worth watching your body. , live active life... Relax your favorite tummy. Live an active life, do not sit in one place all the time. Muscles are strengthened best when you move. And also - to thank. Including your favorite belly. Thank him for giving him the opportunity to experience the joys of motherhood. And accept your whole body as it was given to you from above.

PS but the best tummy is still the one where someone lives ❤

Olga Valyaeva

Pumped up flat tummy - every girl's dream. When they talk about this sexy part of the female body, they do not mean a huge mountain of muscles that bodybuilders can boast, but a really spectacular attractive female tummy, which looks something like this:

But, before we talk about ways to help achieve the same result as in the photo, everyone must answer several important questions.

• Do you work out your abdominal muscles at the end of your workout?
• When working on your abs, how many reps do you do: 50, 100, or more?
• Do you also perform the lateral bends necessary to work out the oblique muscles of the abdomen, squats and lowering the legs?
• Are you using abdominal exercises to combat belly fat?
• Do you adhere to a diet or do you think that it is necessary only for professional athletes?
• Do you like to have a plump snack after a workout? Or do you prefer tea with sandwiches or cookies?

If your answer to all the questions is “no”, then the result will soon appear, because you are doing everything right. If, in the answers, albeit not in all, there is a "yes", then the article is a must-read, since much of what you are doing is not only wrong, but also harmful. The situation needs to be urgently corrected)).

There are many ways to have an attractive tummy for lazy young ladies who are not used to heavy physical activity. But these wonderful ways cannot help you to become pumped up and beautiful. They can only insignificantly change your appearance.

Here is the first of these ways. allowing you to have a flat stomach in a couple of minutes:

Beautiful? Seems not very good!

Method number 2. He is liked by those who do not like the first option. But, in principle, the way of desperate and cheerful guys is not too different from the first option.

Method number 3. It is also not perfect, but at least it gives hope to get closer to the cherished dream. True, it takes much more time, and is suitable for those who like to sit on social networks.

Joking aside, it is worth saying that the work on nice abs Is a complex and lengthy process.

Only the one who is correctly informed, who is distinguished by perseverance and hard work. After a certain time, she will be able to boast of a sporty, fit, flat and erotic tummy.

Just because the job of “creating” a flat tummy is hard doesn’t mean you have to be prepared for hours of grueling workouts that seem to have no end to sets and reps.

To start shaping your dream tummy, you need to achieve two components of success:

In the female body, bring the amount of subcutaneous fat to 16% of the total weight.

• For this, no matter how trite it may sound, you need the correct diet, or, more simply, a diet. Without this, the dream will remain a dream - you will NEVER be able to boast of a beautiful abs. The only exceptions are the lucky few who are naturally low in body fat. For everyone else who cannot boast of natural thinness, the fulfillment of this paragraph is a prerequisite.

Choosing the right diet can help: dietitians, fitness trainers, or specialized sports sites from the Internet (as a last resort). Here, by the way, there is a lot of information to help burn subcutaneous fat... These are not various "miraculous" foods and drinks, not high-speed diets, but the recommendations of experts on the issues of proper nutrition, which are aimed at the gradual and systematic burning of existing subcutaneous deposits. Using them, in the future, you can learn to control your daily diet on your own.

• To form abdominal the thickness of his muscles must be suitable. To achieve this, one cannot do without a set of special exercises. Exercise is the only option to achieve the desired muscle thickness. A number of these physical exercise everyone is familiar with it from childhood, therefore, many people who have made a decision to lose weight in the evening turn to them first of all.

However, no matter how strange it sounds, they are just useless in the fight for a flat tummy. For example, the most "stupid" exercise in the struggle to work out the abdominal muscles is the exercise of raising and lowering the legs.

It will be correct for pumping the lower abdomen, limit the work of the legs, but include the pelvis in it.

Another useless exercise lateral crunches designed to grow oblique muscles. Performing it regularly, you will achieve an increase in the width of the waist, but the abs will remain unchanged.

There are only 2 main exercises for training the abdominal muscles. Both are efficient and effective. All other varieties are only their derivatives. The first is a prone twist, the second is a reverse twist.

To start doing it, lie on the floor, pressing firmly against the floor. lumbar, and bending your knees as shown in the figure. Grasping your neck with your palms, spread your elbows to the sides. For whom this position is inconvenient, you can cross your arms over your chest.

Hands behind the head happen to be created in the lower sections cervical muscles additional stress. For example, when there is not enough strength to complete the last approaches, a person, trying to complete the approach, pushes himself with all his might in the neck, not realizing that this is injuring the cervical vertebrae. You need to remember that you can never help yourself in this way. It's easier to complete the approach with your arms crossed on your chest.

Having taken the starting position, and having decided on the hands, we begin the exercise: round very slowly upper part backs (as if we were twisting), trying to reach the knees. Do not lift your feet and lower back off the floor! They must be “glued” to the floor tightly. This can be achieved by constant tension of the abdominal muscles.

After lifting up the upper part of the body is over, you need to smoothly return to the starting position (without jerking). But you can't lower your head to the floor. She should be on weight until the end of the entire set. The neck is straight and tense. Difficulties may arise at first, but execution will accelerate over time. The main thing is to learn how to perform the exercise technically and correctly.

Reverse twisting.

The exercise is performed similarly to the previous one, but a rigid support for the hands is required - the lower crossbar will do swedish wall, stairs, etc. The presence of support is necessary, since the body must be rigidly fixed. Twisting is done by moving the hips up. Important: lift the hips up due to the work of the pelvis, and not due to the efforts of the hips and legs. That is, the technique will be incorrect if the legs rise sharply upward. Correct there will be smooth leg lifts due to the work of the pelvic muscles.

You can complicate the exercises by lifting straight legs up. But, this is not for beginners. For them, the legs should be bent at the knees, as shown in the figure: the more the legs are pressed against the chest, the easier it is to complete the approach. During the executions, sudden movements and jerks are unacceptable. The desired pace will be achieved after a few workouts. To begin with, the main thing is technique.

Training rules

You need to start your workout with working out the press. This is correct, firstly, because the fitness rules state that work should be started with the most weak points... Second, working your abs is a good warm-up before your main workout.

It is enough to pay to the muscles of the press twice a week. In this case, the number of approaches should not exceed 5 times. This is done so that the abdominal muscles have the opportunity to rest and recover from exercise.

A lot of time on the press is not worth spending. For one approach and rest, as a rule, a little less than a minute is enough. For the entire block, consisting of 4-5 approaches, therefore, it will take about 15 minutes. At the same time, as it was said, it is not worth chasing the speed. The main thing is to learn how to perform all the exercises correctly technically in order to get a "beautiful belly." Let the regulations remain for professionals.

The number of repetitions in the approaches is selected individually. There is no consensus on this matter. But, all fitness instructors agree that the exercises should be performed technically competently and before the appearance of "burning" in the muscles, i.e. to failure.

The press cannot be pumped over. You do not need to be afraid of this, if you do not go to extremes, accompanied by the intake of pharmacological drugs, regular intensive training before bodybuilding performances, etc.

As you can see, a flat and beautiful tummy - the dream of all girls - is quite achievable. But, you need not just dream, but take actions that contribute to its implementation in reality.

Where to begin?

Of course, you need to start by reviewing the nutritional system. You need to choose a diet that will reduce weight and reduce body fat... Without this item, you will not be able to have a flat stomach.

Start pumping the press. This is just 15 minutes of time daily and 2 exercises.

Don't expect instant results. You do not need to quit classes after two weeks - the abs will become visible later.

The result cannot be achieved in other ways: there is no "secret" method, as there is no "super diet" and "secrets from the stars." Only motivation, patience, work and faith in success can achieve what you want - to the delight of yourself and the envy of others.

Flat tummy and slim waist

Video: Slim waist and flat tummy