Many girls spend hours training in the hope of achieving a flat stomach, but despite all efforts, the situation often remains largely unchanged. In most cases, this is due to the wrong regimen and an emphasis solely on exercise. As you know, weight loss is rarely local, so complex measures are needed for a slim figure, including a balanced diet, adequate physical activity and a correct daily routine.
Balanced nutrition for a slim waist
The effectiveness of training is highly dependent on nutrition - any physical activity will be ineffective if your calorie intake significantly exceeds your expenditure. The beauty of the body also depends on diet: an improper diet causes congestion in the circulatory and lymphatic system, which leads to the formation of cellulite and a "loose" appearance of the skin.
To reduce belly fat, you will need to change your diet to exclude the following:
- sugar and foods that contain sugar;
- wheat flour products;
- chocolate, except dark chocolate, with a cocoa content greater than 70%;
- alcohol;
- salty and pickled foods;
- fatty and smoked foods;
- Fast food;
- instant products;
- carbonated drinks, packaged juices;
- sausages and smoked meat products;
- Mayonnaise.
When losing weight, it is important to maintain water balance: the body must receive a sufficient amount of water to support metabolic processes and cell renewal. We must not forget the benefits of fiber: it is found in vegetables and helps stimulate digestion. But you shouldn't include large amounts of fiber in your diet in the early stages; This can cause severe stomach upset. When consuming bran, it is advisable to drink it with plenty of fluids.
It is important for girls to monitor the intake of fatty acids, at least 0. 8-1 g per kg of body weight. The work of the reproductive system largely depends on them, and with a shortage of fats in the diet, dysfunctions occur in the functioning of the body.
Training rules to lose abdominal weight
Exercise plays a huge role in weight loss and belly fat loss. In order for weight loss to be successful, you must adhere to the following rules when taking classes.
- When performing exercises for the abdomen, it is necessary to control the distribution of the load: you need to focus on the abdominal press, and not get into the muscles of the arms and legs. When turning, the lower back is pressed firmly against the ground; When lifting the limbs, you should avoid placing your legs behind your head.
- When working, you need to control the position of the spine, rounding it slightly, but not bending it in the lower back.
- For increased fat burning, you should stick to a multi-rep system. The exercise ends when a burning sensation appears in the muscles.
- After completing all sets of an exercise, stretching is recommended. To do this, they squat on their stomachs, place their palms on the ground and lift their upper body upward, bending their back.
Weight loss exercises should be done in a well-ventilated area to improve oxygenation of the body. It is better to give preference to loose cotton clothing that does not impede air circulation and absorbs moisture well.
A set of exercises to slim the abdomen.
Exercises for the abdomen mainly involve all the abdominal muscles, but individual elements can increase the load in a specific area.
To work the rectus muscle of the upper abdomen, you must use the following elements:
- First, they lower their backs to the ground, bend their legs at the knees, and place their feet firmly on the surface of the ground. The palms are bent at the back of the head, but are not used when moving - the hands only lightly support the head. With an exhale, lift your shoulders off the ground and pull them toward your legs. The lower back should remain flat on the floor. At the end point, they stay for a few seconds and return to the ground.
- Remaining lying on the floor, the legs are raised, leaving them bent at the knees. Twisting is repeated.
The following exercises are used to lose weight and tighten the lower abdomen:
- Lower your back to the ground, stretch your legs and place your arms along the body. As you exhale, with the effort of the muscles, the straight legs are raised so that they are perpendicular to the floor. As you inhale, the limbs are carefully returned to their original position.
- The body position is the same as in the previous exercise for the abdomen, but the palms of the hands are placed under the thighs with the back facing up; This will help ease the load on your lower back. As you exhale, the legs are bent at the knee joints and pulled toward the chest. As you inhale, the limbs straighten, but do not lower to the ground.
When exercising the oblique muscles of the abdomen, leg rotations are effective:
- Lying on the floor, clasp your fingers behind your head. The legs are bent at the knees and raised off the floor at a right angle. Come with the elbow of the right hand to the right knee. They return to the starting position and repeat the element with the second pair of limbs.
- Lie on the floor, slightly raise one leg; the arms are extended on the ground above the head. As you exhale, the stretched leg is lifted upward, while simultaneously pulling the upper body. They fall to the ground and repeat the movement with the other leg.
The following exercises are also used to create a slim waist:
- They lower their back to the ground, the legs are straightened at a right angle to the body, the arms are spread apart. Straight legs are lowered to the side, first in one direction and then in the other direction.
- Maintaining the previous position, one leg is straightened above the ground, the other remains perpendicular to the body. As you exhale, the raised leg is brought down, crossing it with the second. The toe is pulled towards itself. Lightly touching the ground with the heel, they return to the starting position.
- Lying on the floor, raise both legs. One leg is lowered to the side, keeping it straight. They then take the starting pose and bring the second leg down and to the side.
You should start training with 2-3 sets of 15 repetitions. Their number should increase over time. Observing proper nutrition and performing all the proposed exercises, you can easily achieve the cherished goal - a flat and toned abdomen.