What procedures will help tighten the skin on the abdomen. How I quickly and efficiently removed my sagging belly after losing weight: I’m sharing! Video: how to remove sagging skin after losing weight

A beautiful reflection in the mirror, lightness in the body and a great mood - this is how any weight loss event should end. But sometimes, instead of the expected results, you have to face unforeseen difficulties. Sagging skin after weight loss is one of them. How to break up with extra pounds so that later it won’t be “excruciatingly painful”? And how to “tighten” the skin if the problem has already made itself felt? Experts answer the most pressing questions of those losing weight healthy image life. Here is a top list of effective tips.

One of the most common mistakes when losing weight is that weight accumulates over many months and even years, and many people try to lose it as quickly as possible. For the fair sex and the stronger half of humanity - 10-12 kg per month is far from the limit. And it is natural that with such a rapid disposal of everything “extra”, the skin sags. She simply does not have time to adapt and accept the “new body”.

Not everyone who is losing weight is aware that rapid weight loss is a difficult test for the body. During hungry and semi-starved express diets, as well as grueling workouts In the gym “for results”, the body produces an increased amount of the “stress hormone” - cortisol. This hormone, according to scientists and doctors, helps reduce the production of structural elements of the skin - elastin and collagen. But the health, elasticity and density of the skin depends on them! The only way to lose weight beautifully is to do it gradually and preferably under the supervision of a doctor.

Important!

If there is a history of illness endocrine system and kidney pathology or if you are taking hormonal drugs, losing weight along with other health problems can lead to irreversible changes in the skin. Before going on a diet, be sure to consult your doctor!

According to physiological canons, human body is not able to get rid of excess fat mass by more than 130-150 grams per day. It is not difficult to calculate that this will be a maximum of 1 kg 50 g per week, and no more than 4.2 kg per month.

In reality, a good result is losing 3-3.5 kg per month. If you have lost more kilograms, be aware that the weight loss was due to a decrease in muscle mass.

In addition, when fast weight loss The number of free radicals in the body increases, as a result of which the nutrition of the skin deteriorates, the turgor and elasticity of the skin decrease. Quick loss Weight is a stress for the body, provoking an excessive release of the hormone cortisol. An excess of this hormone weakens the functions of connective tissue cells, which, in turn, reduces the production of elastin and collagen. A proven way to avoid all problems is to reduce weight gradually, by no more than 2-5% per month of your existing body weight.

The ability of the skin to quickly respond to physiological changes occurring in the body - to contract and stretch in a timely manner - largely depends on genetics. If your mother or grandmother developed stretch marks on their body after pregnancy and childbirth, it is highly likely that this will happen to you too. The same applies to the condition of the skin after losing weight.

12 ways to keep your skin healthy and beautiful while losing weight

1. Stop taking hot showers

If you like hot water, while losing weight you will have to give up your habits and try a different temperature regime. The fact is that steam and hot water deprive the skin of vital natural oils and dry it out. This, in turn, reduces the ability of the cover to adapt. During weight loss best choice There will be a contrast shower or a warm bath. And after hygiene procedures, be sure to moisturize the cover with cream.

2. Enjoy the aroma of citrus fruits

Lemon juice and castor oil are very effective means to prevent stretch marks and sagging skin during and after weight loss. Mix them in equal proportions, add a couple of drops of lavender essential oil and apply the resulting mixture to the skin every day before bed.

Natural aloe vera juice, as well as preparations containing this active substance, perfectly support the skin and prevent the appearance of aesthetic imperfections. Apply the juice to the skin of problem areas daily, and apply the preparations according to the instructions. Regular procedures will definitely give the desired result.

4. Practice honey procedures

Honey treatments, or rather warm wraps, will help tighten sagging skin. Fresh honey is heated in a water bath to an acceptable warm (not hot!) temperature and applied to the affected areas of the skin. The treated areas are covered on top cling film, they are provided with thermal conditions (you can lie down in bed and cover yourself with a blanket).

Wrapping time is usually 20-40 minutes. After the procedure, you should take a warm shower. You need to practice wraps 2-3 times a week, the course is 10-15 procedures.

5. Tan properly

The bronze and golden tint of the skin that we get after sunbathing or visiting a solarium are only visual traces of exposure to a certain spectrum of rays on the skin. There are also internal changes, invisible to the eye. Thus, many researchers say that the sun's rays change the properties of the cover, inhibiting some of its functions. For this reason, sunbathing under the active sun or in a solarium booth should be done with caution, and be sure to use sunscreen. Make sure you use an oil, cream or lotion with a sufficient SPF level (at least 30) and renew the protective layer regularly.

If in the process of losing weight one of the points of your correction program is visiting the pool, you can definitely count on good result. According to healthy lifestyle experts, swimming is one of the the best ways put your figure in order. But after visiting the pool it is extremely important to take a shower, since chlorine negatively affects the condition of the cover.

7. Say no to harsh soaps

Recently, much attention has been paid to the effectiveness and safety of the products used by humanity. Common ingredients in cosmetics and hygiene products such as parabens and sulfates are widely condemned. According to researchers, sulfates disrupt the water-lipid balance of the skin and can cause allergic reactions. An important role is played by their concentration in the composition. Try not to use products with sulfates while losing weight, as they contribute to skin dehydration.

8. Eat more vegetables and fruits

Fresh vegetables and fruits are not only a storehouse of useful nutrients necessary for the normal functioning of organs and systems, but also a good source of life-giving moisture. Many fresh fruits contain large amounts of water, which can hydrate and tone the skin. Include them in your diet more often, along with an optimal drinking regimen (2-1.5 liters of water per day), this will increase the level of moisture in the skin, improve the health of the skin and add beauty to it.

Fried foods and fast food are excluded by many well-known diets, since the calorie content of such food is usually very high, and the fat content in it exceeds permissible norm. But this is not the only dangerous food!

Fatty foods eaten regularly can contribute to an increase in free radicals, which damage skin cells, among other health risks. In order for weight loss to give the expected results, refuse to eat “dangerous” foods.

10. Focus on protein dishes

Lean protein of animal origin, as well as vegetable protein consumed in food, is an ideal option for “recharging” the body after active activities. physical training. Adequate protein in the diet helps build muscle mass and plays an important role in maintaining healthy skin. That's why it's so important to include more protein foods in your daily diet. Especially when it comes to skin tightening.

11. Use creams with a moisturizing effect

When choosing a skin tightening cream, you don’t have to buy expensive, narrowly targeted products; you can limit yourself to a good moisturizer. The effect of use will be identical. The basis of any cream against stretch marks and skin restoration after weight loss is a good moisturizing base. Look for vitamins A, E and C, natural oils, plant extracts, collagen and hyaluronic acid.

Body scrubs based on salt and seafood are very effective in the process of losing weight, as they have a beneficial effect on the skin, ridding it of dead cells and improving blood circulation. Additionally, they activate skin restoration processes, ensuring oxygen saturation of cells and adequate nutrition. If you apply moisturizer after scrubbing, your skin will absorb it better.

We asked our experts what effective ways to maintain healthy and attractive skin during and after losing weight. Use proven beauty recipes!

There are several simple techniques that will help restore your skin to its former elasticity and firmness, and it doesn’t matter where the imperfections appear; most of the tips are universal. So how to tighten the skin on your stomach at home?

1. Play some sports. In order for the skin to acquire elasticity and an attractive appearance, you cannot do without physical exercise. Abdominal training is beneficial for the abdomen. At least 5 minutes a day, but take time for your problem area. Exercise will improve blood circulation, muscles and skin will become toned.

2. Take a contrast shower. Cool water is an excellent tonic. Before a shower, it is recommended to treat the problem area with a scrub and rub with a hard washcloth. It is better to use a coffee or salt scrub. These can be either homemade products or store-bought ones. Of the industrially produced scrubs, the Black Pearl coffee brand is very good. Also, many ladies praise the products of the Natura Siberica brand; their line includes scrubs with salt, sugar, in general, the choice is huge. This peeling is very beneficial for the skin, as dead cells are removed. Blood circulation in the problem area improves, the skin becomes softer and smoother.

3. Use moisturizers. After taking a contrast shower or just a bath, it is recommended to apply moisturizing and nourishing products to the body. If you have signs of cellulite, then you can choose a cream that combats these imperfections. Among the budget funds, we can name the “Fitness Body” series from the Floresan company. Expensive ones include GUAM, Biotherm and many others. But it is very difficult to say which particular remedy will help you. Therefore, if you do not want to spend money, then prepare a cream with a tightening effect yourself. To do this, buy the simplest baby cream, without fragrances or any additives, 5 capsules of vitamin A and E, orange oil, green tea extract (pineapple, algae, guarana, etc., whatever you find), vegetable oil (jojoba , apricot, etc.). When all the ingredients are available, take a clean jar and squeeze 4 tbsp into it. l. baby cream, add vitamin E and A, plant extracts, 1 tbsp. l vegetable oil, 5-7 drops of orange oil. Mix everything and apply to the skin. This cream should be stored in a dark place.

4. Get a massage. In principle, the cream can be applied with massage movements or carried out a course, for example, cupping massage. This procedure is an excellent remedy for loose and sagging skin.

5. Go to the bathhouse. It has a beneficial effect on the skin, saturating it with oxygen. After visiting the steam room, the skin becomes soft and smooth.

6. Make masks or wraps for skin elasticity. The mixture for the procedure can be made either independently, for example, from clay, or you can buy it ready-made. The main thing is to make sure that the composition does not contain ingredients that cause you allergies.

Of course, the ideal option is to carry out all the listed procedures in a complex, but if you do not have the time and energy for this, then 2 points are required: sports and massage with cream.

Most girls and women dream of ideal figure. The abdominal muscles become weak after childbirth or intensive weight loss, the skin does not have time to recover, you have to change your wardrobe - for these reasons, questions arise about how to remove a sagging belly at home with the help of exercises. Although the skin and muscles lose tone for various reasons, efforts in working on oneself will lead to success in this fight.

How to tighten a sagging belly at home

Common tips on what to do with loose skin on the stomach, too versatile. The problem is not solved by starving or taking pills. The first thing that will help is physical activity. If the occurrence of sagging skin is due to a lack of physical activity, then after a few months of sports it is possible to achieve correction of the figure. Ignoring physiological defects and hormonal imbalances, you will not be able to get rid of excess folds. Tips on how to remove a saggy belly:

cleanse your intestines;
try to play more sports;
eliminate fast food from your diet;
eat low-calorie foods rich in plant fiber;
avoid stress;
give up beer and other alcoholic drinks.

How to tighten the skin on your stomach after losing weight

Use cosmetics such as firming body creams. They improve the condition of the skin, stimulate the restoration of the epithelium, and make it elastic. To tighten the skin on your stomach after losing weight, use scrubs based on sea salt. Scrub particles accelerate blood circulation, remove excess cells, restore beauty and tone. It is recommended to rub the skin in a circular motion.

When taking a bath, use essential oils grapefruit, lemon or orange, which will allow you to quickly achieve a tightening effect. You need to add 5 drops of oil to sea salt and dissolve in water. Take a bath for no more than 20 minutes. Water procedures with extracts of calendula, sage, lavender improve metabolism and accelerate recovery processes.

How to remove a sagging belly after childbirth

To tighten up flabby belly after childbirth, it is worth improving blood circulation, work metabolic processes, ensure optimal supply of nutrients to tissues. To achieve such results, we have developed special types massage. The choice of technique depends on the area of change and the severity of skin sagging. During lactation, consult your pediatrician regarding any tightening product.

How to remove a sagging belly at home as quickly as possible and lose weight? What will help break down glycogen in muscles? There is no substitute for exercises designed to restore the elasticity of your abdominal muscles. IN postpartum period women should limit physical activity. This condition is associated with the need to restore the uterus and the location of the internal organs. Talk to your doctor about what workouts might be right for you.

Exercises for a saggy belly at home

The period of inactivity after childbirth is individual for each woman and is determined by the speed of recovery processes of the whole organism. This period lasts approximately two months. Is it possible to remove a sagging belly in such circumstances? When the body’s activity returns to normal after childbirth, it is worth gradually starting physical exercise. Here are some options: jumping rope, jogging, swimming, aerobics.

IN gym the instructor selects an individual training complex, but at home exercises for a sagging belly will be effective. It is recommended not to eat for an hour before physical exercise and it is better not to eat for the same amount of time after it. It is important to consider the following practice tips:

start your workout with a warm-up;
do not strive to develop in power types sports;
focus on abdominal exercises;
exercises should be performed in accordance with the rules;
breathe correctly, keeping the abdominal wall drawn in;
try to gradually increase the number of approaches.

On the upper and lower press

Systematic fitness classes can reduce your waist size in 1 month. The cause of sagging skin is low tension on the lower abs. It is better to start exercises with hula hoop, as it accelerates blood circulation and helps burn superficial fat. It is recommended to purchase a ribbed hoop with massage rollers. If you practice with a hoop every day for a month, then abdominal muscles They will become more toned and the skin will stop hanging. Some useful exercises for the top and lower press:

exercises with a ribbed hoop;
ordinary twisting (in a lying position, raise the torso, the shoulders should be pulled towards the pelvis);
reverse twist(lying on your back, lift and pull your pelvis towards your chest).

On the oblique muscles of the abdomen

It is easier to eliminate sagging sides at the waist if you exercise regularly. It is necessary to create a load directly on the side parts abdominals. Common exercises for this muscle group are lifting the torso or legs, bending, and twisting. Here are some exercises for the obliques:

Plank. From a lying position, stand on your toes and lift yourself up on your elbows. Position your body parallel to the floor. Without bending in the lower back and chest, try to hold out longer in this position.
Pendulum. Bend your legs while lying on your back. Lift them up, slowly lower them down to the left. At this moment, your shoulders should be lying down. Freeze, return to the starting position. Do 25 reps on both sides.

Exercise vacuum

There are several variations of this workout. The easiest way to do this exercise is while lying down. In this position, it is much easier to pull in the abdominal muscles using your own efforts and using gravity. Exercise vacuum for flat stomach, execution details:

Knee joints must be bent while lying on the floor. Point your body forward as if you were roller skating. Your palms should rest on your hips.
Retract your abdominal muscles as you exhale. Tilt your head down slightly, but look forward and keep your back straight.
Hold for 20 seconds - 1 minute.
Relax your muscles and inhale slowly.
Do 3-4 approaches.

Self-massage of the abdomen

How to remove a sagging belly with self-massage? Buy cosmetic product, which removes skin imperfections and helps get rid of fat, which will allow you to properly care for problem areas of the body. It is possible to remove the stomach with self-massage if you use honey or vegetable oils. To tighten the skin, use any cream, add a few drops of mumiyo or cosmetic oil to it and rub problem areas daily in a circular motion. Self-massage will reduce excess skin and break up the fat layer.

Loose skin on the abdomen is a very common problem. Moreover, it concerns not only overweight people, but also quite slender ones, since there are many reasons for this phenomenon. If you encounter it, you will have to start working on yourself to make your tummy slim, beautiful and toned again. The solution to the problem must be comprehensive and include a whole list of measures.

There is an opinion that stretching and sagging of the skin affects only overweight people, or, on the contrary, very thin people. In fact, this problem can manifest itself with any body type, and the main causes it boils down to the following:

Thinning of the skin associated with age-related changes. At the same time, the synthesis of collagen and elastin fibers is significantly reduced, and it is they who create, although extensible, a strong frame of the skin.
Severe stretching of the skin which can occur with a large and, during pregnancy, with endocrine diseases, metabolic disorders - all this provokes rupture of intradermal fibers in the connective tissues. A fairly common phenomenon is loose skin on the abdomen after childbirth, since during pregnancy the abdomen increases significantly in size.
Fast weight loss, in which the length of collagen and elastin fibers becomes excessive for the body area, which has greatly decreased. The level of weight loss in this case is not so important, so the skin may become flabby even in those people who still have not lost weight to the desired shape.

It happens that a woman who has experienced sagging skin after losing weight wants to gain weight again. But here it is important not to rush to extremes, because precisely if there is healthy body You can have firmness and elasticity in your skin.

If you want to tighten sagging skin on your stomach, be prepared for the fact that it will not be quick. Even if a sufficiently prompt result is achieved, it needs to be consolidated and the problem should be prevented from arising in the future. The approach to this issue should be comprehensive. It will include physical activity, nutritional correction, and cosmetic procedures at home or in a salon. In some cases, women resort to surgical correction.

How to remove loose skin on the stomach with exercise

At first it may seem that exercise stress and sagging skin on the stomach are not connected in any way. But this is not so, because between the skin and muscle tissue there are connecting elements in the form of connective tissue fibers. If the abdominal muscles are toned, they pull behind them the fibers that connect it to the deep layers of the skin. An actively working muscle improves blood circulation, thereby increasing the delivery of nutrients and vitamins to the skin, which has a beneficial effect on its condition.

If you want to get rid of loose skin on your stomach, pay attention to the following exercises:

Warm up your muscles by bending your torso laterally. Leaning in right side, stretch along the body left hand up and try to pull as hard as possible. Tilts to the left are accompanied by stretching right hand. Repeat the exercise on both sides the same number of times.
You need to lie down on a semi-hard surface - a rug or gymnastics mat. Hands need to be clasped above your head. At the same time lift top part torso by lifting the shoulder blades off the floor and legs bent at the knees. Try to touch your elbows to your knees.
Bend your legs, place them completely on the surface with your feet. Raise your torso with twists, trying to touch your right elbow to your left knee and vice versa. In this case, the feet should not leave the floor.
Stretch your arms down along your body, straighten your legs and lift them up. Now you need to raise your legs and pelvis, trying to get into the position of a birch tree, and then smoothly lower them down.
The plank exercise helps a lot. You need to focus on extended bows and toes, straighten your body and stay in this position for 30-60 seconds.

It is recommended to perform each exercise in addition to the plank in two sets of 10 times. The hula hoop with massage balls tightens the skin on the stomach well. This is a great way to improve the appearance of your belly as it combines both muscle work and a massage effect.

Nutritional Features

Any fitness trainer will tell you that body beauty largely involves nutrition, and only then workouts. In how to remove sagging skin on the abdomen, a proper and healthy diet is very important. Initially, remember that your enemies are overeating and starvation, since both sudden weight gain and rapid weight loss lead to deterioration of skin tone.

Basic enemy beautiful belly– simple carbohydrates and saturated fats. These are everyone’s favorite sweets, fast food and other similar harmful things. A balanced diet should be based on proteins(they are very important for muscles, for the synthesis of collagen and elastin), fruits and vegetables, cereals as sources of complex carbohydrates. Polyunsaturated fats, the sources of which are fish and seafood, are healthy.

Try Eliminate sugar, alcohol, and sweet carbonated drinks from your diet. It is also important to accustom yourself to eat often and in small portions - fractional meals significantly speed up the path to a beautiful belly.

Avoid crash and short-term diets. They give completely unstable results, can have a negative impact on health, and for sagging skin this is the main enemy. Safe loss weight – 1 kilogram per week. If you lose more, the skin will not keep up with such changes, and the risk of it sagging is very high.

Cosmetology measures at home

Cosmetology can give you the answer to the question of what to do with loose skin on the abdomen. In some cases, you don’t even have to resort to the help of specialists – effective home measures are enough. These measures are aimed at improving the internal structure of the skin and increasing the density of the collagen fiber framework. To develop fibers and make them stronger, you need to take care of your skin regularly.

At home, you can perform the following procedures, alternating and combining them to improve the result: wraps, peelings, self-massage and home mesotherapy. You can also buy a good cream for sagging belly skin, which will help speed up the achievement of results. Of course, cosmetics alone will not be enough, but as an additional, securing measure, it will not be superfluous.

Self-massage

There are many massage options that will help improve skin tone. But in any case, it is important to use massage oil (you can use vegetable oil: olive, almond, apricot).

The simplest version of massage is performed with the palms of your hands. Needed consistently perform the following types of movements:

stroking;
rubbing with the edge of the palm;
vibration movements with finger pads;
shading movements with fingertips;
final strokes.

Vacuum massage, for which special jars are used, gives good results. They can be bought at the pharmacy. Japanese medicine offers its own massage method to improve the tone of the skin of the abdomen. You need to roll a terry towel into a tight roll, lie on your stomach and roll it up and down, thus kneading the anterior abdominal wall.

A simple way to remove loose skin on the abdomen - home hydromassage with temperature change.

Wraps

Wraps – great way saturate the skin with useful substances, tighten it, speed up the processes of fat burning and metabolism. One or another mixture is applied to the skin, then the abdomen is wrapped with film, and its area is insulated. There are a large number of mixtures for tightening the abdominal skin, including the following:

Honey-butter. Mix 2 tablespoons of liquid honey and 50 ml of olive oil, add a couple of drops of liquid vitamin E.
Composition with cocoa. Knead the cocoa butter in your hands, apply it to the anterior abdominal wall and wrap with film.
Honey mustard. Combine four tablespoons of honey and two tablespoons of mustard. Before application, the composition must be warmed up.

You can also buy powdered seaweed and clay at the pharmacy for wraps. Usually It is recommended to perform wraps in courses of 10-15 procedures, repeating them periodically.

Peelings

A procedure such as peeling perfectly helps to tighten sagging skin of the abdomen. Exfoliation of the dead layer of skin helps to activate regenerative processes. You can use store-bought scrubs for peeling or prepare them yourself. You can pay attention to the following recipes:

Combine two tablespoons of ground coffee and one egg.
A combination of liquid honey and coarse sea salt works well.
Mix three tablespoons of medium-leaf green tea and two tablespoons of vegetable oil.

Home mesotherapy can also be used. To carry out this procedure, you need to purchase a special device called a mesoscooter, equipped with a mass of tiny needles. They puncture the skin and inject medicinal compounds into it. Hyaluronic acid serums, vitamin mixtures, and protein concentrates can be used as active substances.

Professional cosmetology for abdominal skin tightening

Home measures are not always enough to combat the problem of sagging skin. For example, not everyone manages to remove sagging abdominal skin after childbirth using only these measures. Then professional cosmetology can come to the rescue. It is significantly more expensive, but gives quick and lasting results. Modern experts can offer us the following methods:

Leather reinforcement slowly dissolving hyaluronic acid gels. The specialist makes numerous subcutaneous injections, forming a framework that provides nutrition and support to the skin.
Bio-reinforcement with mesothreads, which help keep the skin from sagging, providing it with a kind of fixation.
LPG massage, compacting elastin fibers. It is performed with a special device that retracts an area of skin and kneads it with roller massage elements.
Cryotherapy, which involves tightening the skin due to low temperatures.
Mesotherapy on professional level also involves the introduction of formulations with active ingredients under the skin.

In particularly difficult cases, aesthetic surgery can help combat sagging skin on the abdomen. The procedures have contraindications and require a rehabilitation period, so you should decide on them only after examinations and consultation with a specialist. They usually do not leave scars and are not fraught negative consequences, if carried out by qualified professionals.

Now you know how you can overcome the problem called sagging belly skin, and you can start working on it right now. Remember that, having achieved results, you need to continue to maintain a healthy lifestyle, since no one is immune from re-sagging skin.

It will take patience and a clear plan of action. We need to combine 3 components and make them the principle of life. Proper nutrition, exercise and breathing exercises- this is the key to an ideal and elastic belly.

Proper nutrition = flat stomach

Even if you load your body with constant training, it will not produce results if you don’t start eating right. It is known that abdominal muscles can easily develop under a layer of fat. Therefore, no matter how much you pump up your abs, they may not appear. Proper nutrition will help prevent this from happening. It is enough to change your diet so that it contains more proteins and fewer carbohydrates. To do this, you need to replace fried with boiled, fatty meat with lean. It is healthy to eat turkey and fish. Don't forget about vegetables. They will support the body with vitamins.

It will also be useful to cleanse your intestines of toxins. There are many recipes for this. Starting from taking special medications and ending with a regular enema.

Exercises for losing belly fat

Every workout should start with cardio exercises. They will allow you to lose the fat you have already gained. Running, jumping rope or step are ideal for this. In order for fat burning to begin, you need to do cardio exercises for at least 15 minutes.

Now you should proceed directly to the main exercises. There is a misconception that if you just pump up your abs and do nothing else, they will show themselves faster. But for rapid formation beautiful body, you need to do exercises on different muscle groups. You must also remember to give them time to recover. It would be ideal to do workouts every other day. For example, Monday - working out the back muscles, Tuesday - a day off, Wednesday - working out the muscles of the buttocks and legs, Thursday - a day off, Friday - working out the muscles of the arms, Saturday and Sunday - a day off. At the end of each training day you need to carry out standard abdominal exercises, known even to children.

Breathing exercises for the abs

Girls should not forget that they need to breathe through chest breathing, and not through the abdomen. It's easy to get used to it. It is enough to monitor your breathing for several days and not allow yourself to inhale air using your stomach. It is also useful to constantly try to keep your stomach pulled in.

And if you set aside time for yoga, then in addition to toned body You can also get a healthy spine.

Don't forget what to achieve perfect abs- not an easy task. Sometimes this takes a very long time. But if you combine exercises with proper nutrition and breathing, the result can be obtained much faster.