Not only do you need to control your diet to get rid of your spare tires, you also need to tone all your muscles in order to prevent flaccidity.

Would you like to learn some exercises that will help you get a firm stomach?

1. Stretch all your muscles.
2. Do an aerobic warm-up. Run, walk quickly or walk up and down stairs.
3. Now you`re ready! Let`s start with abdominal exercises. 
   Lie face up: Legs bent and slightly apart. Hands behind your neck. Raise your head and your upper body while you breathe in. Keep your chin raised and your abdominal muscles tight. Do 3 series of 8. 
   Rest your right leg on your left knee: left arm under the nape of your neck and your right arm alongside your body. Raise your left elbow and move it to the right while you breathe out. Breathe in while you return to the original position. Repeat 3 series of 8.
   Raise your legs together 90 º: stretch and raise your arms and upper body as if you were going to touch the tip of your feet. Do 3 series of 8

4. Hypopressive exercises. They require you to hold your breath and contract your muscles. 
   Standing up: Legs hip-width apart. Knees half bent. Put one hand in front of the other at chest height. Head held high, and shoulders back. Breathe in deeply through your nose and breathe out through your mouth three times. With the last breath, empty your lungs of air and contract all your abdominal muscles. Hold your breath for at least 15 seconds.

5. Lower your pulse rate, stretch again and breathe deeply.

Remember what your diet should be like:

• Become a fan of food for a flat stomach: Cucumber, papaya, asparagus, ginger, bananas, citrus fruits, walnuts, oats, salmon, olive oil and dairy foods with probiotics. They provide water, fibre, proteins, minerals and vitamins.
• Avoid: Deep fried food, fatty meat, full-fat dairy products, sugar, refined flour, sweets, confectionary, tinned food, cold meats and fizzy, sweet refreshments.
• Drink two litres of water a day.
• Have a light supper.
• Chew slowly.

Be consistent and don`t give up. In a very short time you will have a firm stomach and you can forget about that eternal spare tire for ever.

This post is also available in: Spanish