In this article we see how to get a flat stomach by spending only 5 minutes a day of physical activity, 5 minutes a day more time and 5 minutes a day on a diet. By combining the 3 things, you will have safe results from the first week.

1. HOW TO HAVE A FLAT BELLY IN 5 MINUTES

The 5 minutes a day of training

You need to do these exercises at your maximum speed for 45 seconds straight, with 15 seconds of rest between each exercise. The training was developed by coach Steven Virtue .

The peculiarity is that this workout not only tones the abdomen, but also involves the other muscle groups.

• Knees up stroke. The more you keep your knees high in front of you, the better.
• Mountain climber: follow this video to see how to do it.
• Superman: Follow this video to see how to do it. When you lift yourself you have to do it starting from the abdomen, and not just from the arms. The abdomen should come off the mat.
• Plank dip hip: in this video you can find the exercise I do almost every day, alternatively I do this . It can also be done with only the hand on the ground, not with the forearm. I recommend that you vary between the two options.
• Ball Slams: For this exercise you will need a ball (see video) . Alternatively, you can use a liter bottle of water (full) without throwing it to the ground. Abdomen contracted.

2. HOW TO HAVE A FLAT BELLY IN 5 MINUTES

The 3 sessions of controlled breathing (3 minutes total)

This exercise should be done three times a day, but not after meals.
Breathe in the air through your nose until your lungs are full (5 seconds). Then let it come out of the nose with 20 very short belly exhalations interspersed with one or two seconds of holding the breath, until you no longer have it and feel the abdomen all in. Hold your breath for 5 seconds. Repeat below one more time.

30 seconds of controlled chewing (first bite of each meal): 2 minutes

Take a first bite of each meal and chew it for thirty seconds. Then eat as usual. It should be done every time we put food in our mouth, for the first bite. It won’t take you more than two minutes a day.
Total: about 5 minutes a day between breathing and bite exercise.

3. HOW TO HAVE A FLAT BELLY IN 5 MINUTES

Only 5 minutes to change your diet!

Replace a meal between lunch and dinner with a smoothie made from 150 grams of skimmed Greek yogurt or 100 grams of cottage cheese, a tablespoon of oat flakes, a teaspoon of chia seeds or one of organic psyllium husks , 100 grams of strawberries or red fruits or half a banana, half to a glass of water, cinnamon and a little stevia or sweetener to taste. After a meal, drink a cup of unsweetened coffee (no sweetener for the liquid). Don’t change the rest of the meals! Eat normally.

See also: how to lose weight.