You are 15 minutes away from having a flat stomach

Minute 1

Bet on hypopressive abs. These types of exercises are not based on doing repetitions (hence they are less aggressive for the back and the pelvic floor), but on maintaining the posture. Start with the plank with forearms support (look at Gigi!), Hold for 40 seconds, you can!

PHOTO: Reebok.

Minute 2

Peck something. Yes, you read it right. To have a flat stomach, you can not only, you must peck! The problem is in the quantities, as a study by Purdue University (USA) assures, the main problem is that we have turned snacks into meals. Opt for snacks that do not exceed 300 cal, such as natural yogurt, a piece of fruit, some carrot crudités or a handful of nuts.

PHOTO: Snow White.

Minute 3

Meet the king of high intensity workout exercises: the burpee. And it is so complete that it gets you to work the muscles of almost the entire body. Step by step: Stand up, do a squat, put your hands on the floor and bring your feet back until you stay on the plank, if you can, do like Ursula and do a push-up. Return to the starting position by reversing the movement. It seems complicated but you will quickly get the hang of it. Do as many reps as you can in 40 seconds.

Photo: Nike.

Minute 4

If you are more into yoga, you are in luck, since it can also be a good ally for your abs if you focus and hold more breaths in postures with twists like this one that Cristina Pedroche does, Namaskar parsvakonasana (twist in prayer).

PHOTO: Puma.

Minute 5

Check what's in your fridge and make sure there's no shortage of apples, eggs, asparagus, and other foods that boost your metabolism (read, your body burns more fat).

PHOTO: Amelie.

Minute 6

To show off your six-pack (rectus abdominis), you must reduce fat (around 20%) and sculpt your abs with specific exercises that work the central zone. Grab a medicine ball (you can also fill a cushion with some towels), raise your arms above your head and throw the weight against the floor with force, pick it up in a squat and repeat. If Karlie can, so can you!

PHOTO: Adidas.

Minute 7

Now we go for the obliques, which are the muscles that are on the side of the abdomen. For this we are going to do rotations with abs like the typical ones on a bicycle or lunges with rotation like those that Gigi does.

PHOTO: Reebok.

Minute 8

Drop that ice cream, Julia, and swap it out for some flaxseed yogurt! These seeds, being rich in omega 3 fatty acids, have anti-inflammatory properties. Put the yogurt in the freezer and you will be able to trick your palate spoon by spoon.

PHOTO: Eat, pray, love

Minute 9

What you can't stop looking at are the transverse abs. Yes, it happens to us too. These two 'holes' that are marked on both sides and just above the pelvis and that are hidden by the pants are worked with exercises such as the side plank (we wanted to put a photo of the exercise, but surely you appreciate our final choice more, true?).

PHOTO: Jon Kortajarena

Minute 10

Have a glass of water, don't you fancy anything? Bet on teas or fruity water (homemade) and put aside the prepared juices, which are a shot of sugar. Ah! And we don't need to warn you about soft drinks, right? Sugar and gas turn into an explosive mix that translates to "hello, bloated belly." Psst, psst, the American Journal of Clinical Nutrition states that with these changes you can reduce your non-food calorie intake by more than 50%.

PHOTO: Gisele Bundchen

Minute 11

Count the hours you slept today. A study from Harvard University (USA) states that women who sleep less than 6 hours a day have a 15% greater chance of being obese and accumulating abdominal fat. So if this is your case, take the alarm clock and set it back, sweet and slimming dreams!

PHOTO: Breakfast with diamonds

Minute 12

Do your usual exercises, but on an unstable surface, since having to maintain balance, you unconsciously activate the core. Take it to practice: When doing the plank, place your feet on some TRXs and do the bosus lunges just like Izabel Goulart does the top.

Minute 13

Toning your core will not only feel great when it comes to showing off your great guy on the beach, it will also strengthen your back by relieving pain. If you also exercise the lumbar muscles, with postures like the yoga Cobra that Kate Hudson does, your posture will improve.

PHOTO: Fabletics.

Minute 14

Traditional abdominals such as crunches are one of the worst enemies of our pelvic floor, since if you do not master the technique, the pressure you exert on the abdomen is directed to the pelvic muscles, weakening it. Instead of on the floor, do these sit-ups (if you want on the couch like Selena while watching Netflix), and shield your bass.

PHOTO: Puma.

Minute 15

Spend the last minute analyzing what you have eaten today. Make sure that on your plate there is a balance of (healthy) fats, carbohydrates and, above all, proteins, which are satiating (especially combined with the fiber of whole grains). Take a look at our plate method and work your abs from the kitchen.

Good weather is here and with it a crazy desire to put on our best bikinis and cropped tops. You put on your new ruffled bikini and HORROR !, what is this belly? Don't panic! We have the keys so that you can show off your flat stomach this vacation and keep it all year long. The best flat stomach exercises you can do at home and the foods to burn fat that activate your metabolism,

GET A FLAT BELLY

For this you have to work the core. Surely you have heard about core more than once, but do you really know what it is? Sergio Micó, personal trainer and CEO of Global Fit Style, defines it as the central part of the body that guarantees stability in every movement. Contrary to what many people believe, the core goes beyond the abdominal muscles, it includes others such as the lumbar and the multifida . That's why our selection of exercises goes beyond simple crunches. So kitty, relax … you better take a look at the gallery.

How to Get a Flat Stomach Quickly

Sergio Micó has good news: We all have abs , what happens is that they can be hidden under the fat that is located between the skin and the muscle. Read carefully how to burn that fat:

Flat stomach exercises. It's key, yes, we'd love to tell you that you can get abs without breaking a sweat, but why are we fooling ourselves! Of course, we have the keys to optimize each exercise and focus its results on burning abdominal fat. In addition, you have no excuses, because our selection, which you will find in the gallery, ranges from high intensity exercises such as the burpee (dramatic pause), to yoga poses such as the Cobra. Do you want to know more about yoga? This interests you.
Diet? Forget about diets. You only need to make small changes such as eliminating soft drinks from your day to day, incorporating flax seeds into your yogurts and making sure that your dishes are complete (they have good fats, proteins, carbohydrates …).
Rest well. Having a good night's sleep is good for your health and it shows in your waistline. According to a study by Harvard University (USA), women who sleep less than 6 hours a day are 15% more likely to be obese and to accumulate abdominal fat.
Instability. When performing the exercises on unstable bases, your core must be activated yes or yes to maintain balance. In other words, if you only have 10 minutes, do a squat session, but on a bosu! It will be as if you had been training much longer. But be careful, don't go upstairs like Karlie Kloss, her level is very top (and not just on the catwalks), she has left us speechless and our motivation through the roof!

By María Gijón Moreno.