Here we will describe in more detail the technique itself on how to make your stomach flat once and for all using the MOTO-R-Press method. The technique is very old, and was used by fitness specialists in the era of Soviet sports.
If you have decided to get a thin waist and flat stomach, or to lose weight using the MOTO-R-Press method, the following is important to you:
1. You need to teach your body to hold that same press.
2. Teach your body to always do this.
3. Follow the Flat Belly plan regularly.
Pulling your knees to your chest
A technically difficult, but truly effective exercise for the rectus abdominis muscles. There are several nuances here that need to be taken into account when performing a pull-up of the knees to the chest: bend your knees as much as possible from the first second of the movement, lift your pelvis as high as possible, and the angle of leg extension should correspond to the preparation: the lower your legs are extended, the greater the load and the more difficult it is. If during the execution you begin to “move” forward and backward on the mat, it means that the angle of stretching your legs is chosen incorrectly and you need to stretch your legs higher.
The exercise is performed lying on your back, placing your arms either along the body or raising them above your head. As you exhale, pull your legs towards your chest, and as you inhale, stretch them forward. Towards the middle and end of the approach, a burning sensation should appear in the upper abdomen.
How much to do:
2 sets of 1 minute each.
Folding, 10 times
Folding exercises work the abdominal muscles and also improves the flexibility of the spine. Performing the exercise:
Lie on your back with your arms and legs extended. Raise your arms up and forward and slowly lift your upper body into a sitting position. Tighten your abs and slowly return to the starting position.
Forward twist
An excellent exercise for the rectus abdominis muscles with an emphasis on the upper part. It is important in this exercise not to work in jerks, but to do all movements smoothly. As you lift your body up, exhale and completely empty your lungs. At the highest point, we strain our stomach as much as possible and squeeze the muscles. In this exercise, the lower back is pressed to the floor, the legs are raised at an angle of 90 degrees, the knees are placed above the hip, and only the upper part of the body is worked. We try not to strain our necks, don’t help ourselves with our legs and don’t make sudden movements. Smoothly, while exhaling, raise the body, be sure to fixate for one or two seconds, and smoothly, while inhaling, lower the body completely down. During the process, you should feel a burning sensation in the upper abdomen.
How much to do:
2 approaches of 1 minute each and the last 10 seconds of each approach we raise the pulse, working in a short amplitude.
"Windmill", 10 times
This exercise is ideal for strengthening muscles throughout the body and is best done towards the end of your workout.
Performing the exercise:
Lie on your back with your knees extended and legs straight. Extend your arms along your body. Tighten your lower abs. Slowly lower your legs to one side. Repeat in the opposite direction.
Russian Twist
One of the best exercises for the obliques. Performed from a sitting position. It is important to pay attention to the position of your back: you need to round it in the thoracic region and, when lowering your body down, do not stretch with your shoulders, but try to lower this very thoracic region. The exercise is performed from an angle of approximately 45–50 degrees, that is, the body must be tilted back. Legs are bent at the knees and stand on the floor. We do not quickly turn first in one direction, then in the other. We do not fall on our elbows, but lightly touch the floor with our palms on each side. If this embodiment seems easy, to make it more difficult, you can also raise your legs at an angle of 45–50 degrees.
How much to do:
2 sets of 1 minute each. For the last 10 seconds of each approach, we tilt our body, bring our arms straight forward and freeze in this position.
Plank with hip raises, 20 reps
The plank with hip raise is ideal for beginners trying to strengthen their abdominal muscles. Performing the exercise:
Start in a push-up position with your elbows on the floor and resting on your forearms. Keep your arms at a 90° angle. Arch your back slightly. Lift your buttocks, squeezing your abs well to close the distance between your chest and hips. Lower yourself down to the starting position.
Straight Leg Raise
This exercise works well on the rectus abdominis muscle, focusing on its lower part. The exercise is performed from a horizontal position, lying on your back. Your hands can be placed either along the body or raised above your head. The lower your legs go, the greater the load. As we inhale, we lower our legs down, and as we exhale, we lift them up. It is important not to jerk your legs up or lift your pelvis off the floor. During the exercise, a strong tension appears in the entire rectus abdominis muscle, but there is no burning sensation.
The exercise is quite complex, so it can be slightly easier if non-target muscles are felt more strongly during the process. One way to make it easier is to bend your knees and lower your legs to the middle. Another way is to place your hands behind your head and lift your shoulder blades off the floor, while keeping your knees bent and your legs lowering in a minimal amplitude.
How much to do:
2 sets of 1 minute each. The last 10 seconds of each approach we perform a slow lowering of the legs, the so-called puff.
Flat stomach and thin waist: how to “make” the waist of your dreams
Many women want to have a beautiful tummy, and even more want to get it in a short time. But how realistic is it to combine diet, various sports activities, massages and special procedures in the modern rhythm? Especially when it comes to the need to combine them with raising children and family life.
But getting the desired beautiful belly and thin waist today is easier than it might seem. To remove volume, create graceful curves and athletic abs, it is not at all necessary to train hard in the gym for a year and follow a diet with a calorie deficit. Modern plastic surgery and cosmetology offers a “short” path to your dream figure - one of three types of abdominal liposuction procedures.
Liposuction is one of the top 3 most popular plastic surgery procedures. In the usual understanding for many, the goal of the procedure is to significantly reduce the volume of fat deposits in problem areas in one visit to a plastic surgeon. But technology does not stand still, and today plastic surgery through liposuction solves not only the problem of volume reduction; the formation of a beautiful, sculpted body, which people who are passionate about sports strive for, comes to the fore.
Abdominal liposuction: surgical, non-surgical, high-frequency - what is the difference between the procedures?
Many people wonder which type of liposuction is better?
The answer to this depends on the patient’s initial situation, because each procedure solves its own problem. A plastic surgeon, the chief freelance plastic surgeon of the North-Eastern Administrative District, the Northern Administrative District of Moscow, and the head of the network of plastic surgery and cosmetology clinics “VIP Clinic” in Moscow and Kaliningrad - Sergey Viktorovich Kruglik spoke about the indications and features of each type of liposuction in Moscow and Kaliningrad: Sergey Viktorovich Kruglik
Classic surgical and radiofrequency liposuction
For many years, liposuction surgery has been considered a “lifeline” for those who cannot get rid of a significant amount of accumulated fat deposits. The reasons for their occurrence may be different, but patients have one thing in common - after a long journey to a slim figure, repeated trials and errors, they did not get the desired result. After this, they are ready for surgery to radically change the situation and remove a significant part of the fat deposits in one procedure.
On average, the volume of fat removed is 2.5-5 liters. The volume of liposuction on the side areas of the waist can be larger - as a result of this effect, the female waist is emphasized and the contour of the buttocks becomes more graceful. As for the rehabilitation period, its duration is from two to four weeks, it all depends on the scope of the operation and the condition of the patient’s tissues.
An alternative to surgical liposuction is BodyTite radiofrequency liposuction - one of the most effective non-surgical types of liposuction, which, although it does not require serious surgical intervention, can achieve an impressive effect after just one procedure. And, most importantly, it allows you to solve the problem of excess weight in a comprehensive manner: it effectively and carefully eliminates up to 10 liters of fat deposits, fights cellulite and tightens the skin.
The operating principle of non-surgical liposuction is based on the influence of radio waves, which are absolutely safe for humans. They easily melt the fat, which is then sucked out through a thin cannula. At the same time, radio waves have a warming and stimulating effect on the skin, tightening it and making it firm and elastic. The only direct contact with the patient's body is a tiny puncture required to insert a cannula that suctions out the fat.
BodyTite radiofrequency liposuction leaves no scars, bruises or painful swelling, has a short recovery period and can be performed under regular local anesthesia. This is precisely why the procedure at VIP Clinic is so popular among patients!
High precision liposuction
High-precision liposuction (high-definition liposuction or liposculpture) is a new term in plastic surgery. The procedure combines the advantages of traditional liposuction with modern technologies and produces truly impressive results. Looking at the patient’s updated figure, not everyone will understand that this is the delicate work of a plastic surgeon, and not the result of 1.5-2 years of intensive diets and training.
During the procedure, superficial and deep layers of fat are successively removed, creating a unique visual effect of a trained body. At the VIP Clinic, the “High definition liposculpture” or “High-precision liposuction” procedure is performed by a recognized specialist in the field of plastic surgery, a plastic surgeon with 22 years of experience, a current member of OPREH, ICOPLAST and PLASTA Akhmed Yakupovich Rakhimov.
The main advantage of the procedure is the opportunity to acquire an athletic figure without training in the gym or exhausting diets. High-precision liposuction is performed under local or general anesthesia and lasts from 1 to 1.5 hours. The rehabilitation period after high-precision liposuction is quite short and lasts 2-4 weeks.
Already now you can find the desired thin waist and beautiful tummy at a very attractive price: until the end of November at the plastic surgery and cosmetology clinic there is a special price for the abdominal liposuction procedure - 80,000 rubles!!
You can find out all the necessary information about various types of liposuction and see the transformation of patients on the website vipclinic39.ru. You can also ask questions about the procedure directly to the plastic surgeon, head of the network of plastic surgery and cosmetology clinics VIP Clinic - Sergei Viktorovich Kruglik on Instagram @drkruglik.
Subscribe to clinic accounts on social networks, keep an eye on promotions and special offers. Specialists will always answer your questions and tell you in detail about each of the procedures.
Network of plastic surgery and cosmetology clinics “VIP Clinic”
Address: Kaliningrad, st. Pugacheva, 4
Phone: +7 (4012) 53–71–71
Website: vipclinic39.ruInstagram
Address: Moscow, Zoologicheskaya, 2 (metro station Barrikadnaya) Phone: +7 (499) 254–19–19 Website: vipclinic.vip Instagram
LO-39-01-002222
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Synchronized lifting of the body and legs
This involves working the rectus abdominis muscle at full capacity. The exercise is performed from a horizontal position, lying on your back. Legs bent at the knees and standing on the floor, hands behind the head, chin pressed to the chest. As you exhale, simultaneously raise your body up as much as possible, and your legs at an angle of 90 degrees. We try to reach more with our elbows towards our knees. While inhaling, we also simultaneously place both legs and body on the floor. The “landing” must be synchronous. We carefully ensure that the angle of the knees does not change. When lowering your legs down, the trajectory of movement should correspond to an angle of 90 degrees, that is, when you put your feet on the floor, your heels should not be near your buttocks. By the middle to the end of the approach, a burning sensation should form in the upper part of the abdomen, and tension in the lower part.
How much to do:
2 sets of 1 minute each. For the last 10 seconds of each approach, we perform the pulse only with the body, without the participation of the legs, in a short amplitude.
Hand plank with knees bent, 15 reps
This exercise not only strengthens your abs, but also your arms, calves, shoulders and legs.
Performing the exercise:
Get into a plank position with most of your weight on your hands. Bring your left knee towards your waist, bend it and hold this position for a few seconds. Stretch your leg back and repeat this action with your right leg.
"Cliff climber", 15 times
Climbing is a high-intensity exercise that increases your heart rate. A little daily cardio will do you good.
Performing the exercise:
Get into a plank position with your hands and feet on the floor. Place your hands shoulder-width apart. Pull your right knee as close to your chest as possible. Return to the starting position and repeat on the other leg. These exercises are ideal for home workouts. You don't need any special equipment to do them - just your own willpower.
