The raised leg

Lie on your stomach and place your hands on the front. Stretch your legs backward, the tip of the toes on the floor. Push the blades.
Strongly tighten the muscles of the right buttock and lift the right leg stretched inspiring. The hips must remain in contact with the ground and the right foot should be relaxed.
Lower leg without landing on the ground. Stay a short time on tip toes and then lift again.
Getting Started: 10 times on each side, 2 sets.

Lie on your back. Straighten the left leg without locking the knee, the heel resting on the floor. Bring hands behind head without fingers meet.
Open wide elbows pulling the shoulder blades. Bend the right leg and bring the knee directly above the belly.
Take off the head and shoulders off the floor and at the same time pull the left elbow towards the right knee. Keep your lower back pressed to the ground.
Return to the starting position without asking the shoulders off the floor a second time and chain movement without changing sides.
To start: 10 to 15 times on each side, 2 or 3 sets.

Lie on your back and bring your knees toward your buttocks by bending your knees.

Place your feet flat and tackle the lower back (lumbar) floor.
Cross your arms and place your hands on the chest. Lift the chin, a hand's breadth about the bust, and look at the ceiling.
Highly-Tighten your stomach and exhale, lift the possible head and shoulders off the floor.
always-abs contracted, lower shoulders inspiring and place the head on the ground.

Getting Started: 8 times, 2 sets.

8 foods to avoid to lose weight and have a flat stomach

White bread :

White bread, our dear strip is unfortunately made ​​from refined flour. Refined flour induces a rise in our blood sugar levels in the body which in turn releases a large amount of insulin promotes fat storage. These fats are found then stored in a first round of our abdominal strap.

Cabbage: 

Cabbage is a vegetable known for the production of gas gastrointestinal tract during digestion. Vegetables such as cabbage, cauliflower, beans and all their derivatives are more digestible when cooked. Avoid eating when you want to find a flat stomach. 

 Fried foods:

Fried foods are too fat when we follow a diet but as a bonus the ability to feel heavy after their ingestion and we bulging belly.

Carbonated water:

 Between 1-3 hours after ingestion of carbonated water even if it is not caloric, you can feel a slight bloating. The gas in these aerated waters have an influence on your belly. Ideally prefer a flat water with a slice of lemon for example much better to keep or find a nice flat stomach.

 Sodas including ligths:

Sodas contain a lot of refined sugar, first enemy to lose weight.

  Ice cream:

The ice creams contain large amounts of sugar and foods high in sugar causes an increase in blood sugar and therefore an increase in insulin levels, which causes fat storage in the belly. Because the ice cream is a dairy product, it also contains high levels of lactose, the sugar present in milk.

 Salt:

 Salt is a sponge to water for our body. It is not of course the ban because it remains essential to our health. You just know the dose. Avoid salt flat even before you taste.

The chewing gum:

Chewing gum generally leads to ingest a lot of air. More air you swallow more air that builds up in your gastrointestinal system which can cause bloating because the air pressure built up in your gastrointestinal system will create pressure on your abdominal wall.