Many girls devote hours to training in hopes of achieving a flat stomach, but despite all efforts, the situation often remains unchanged. In most cases, this is due to the wrong regimen and emphasis on exercise alone. As you know, weight loss is rare locally, therefore, complex measures are required for a slim figure, which include a balanced diet, adequate physical activity and a proper daily routine.
A balanced diet for a slim waist
The effectiveness of exercise largely depends on nutrition: any physical activity will be ineffective if calorie consumption significantly exceeds their expenditure. The beauty of the body also depends on food: improper diet causes congestion in the circulatory and lymphatic systems, which leads to the formation of cellulite and the appearance of "loose" skin.
To reduce belly fat, you need to change your diet to exclude the following:
- sugar and foods containing sugar;
- wheat flour products;
- chocolate, except bitter chocolate, with a cocoa content exceeding 70%;
- alcohol;
- salty foods, oranges;
- fatty and smoked foods;
- snacks;
- immediate products;
- carbonated drinks, packaged juices;
- sausages and smoked meat products;
- mayonnaise.
In losing weight, it is important to maintain a water balance: the body must receive a sufficient amount of water to support metabolic processes and cell renewal. We must not forget about the benefits of fiber: it is found in vegetables and helps to stimulate digestion. But you should not include large amounts of fiber in the diet in the early stages - this can cause severe stomach discomfort. When taking bran, you should drink it with plenty of fluids.
It is important for girls to control 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 lack of fat in the diet, damage in bodily functions occurs.
Exercise rules for abdominal weight loss
Exercise plays a big role in weight loss and belly fat reduction. In order for weight loss to be successful, you should adhere to the following rules while conducting the class.
- When doing exercises for the abdomen, it is necessary to control the distribution of load: it should focus on the abdominal press, and not get into the muscles of the arms and legs. When turning, the lower back is pressed tightly to the floor; when lifting limbs, you should avoid placing the feet behind the head.
- While working, you should monitor the position of the spine, slightly rounding it, but not bending it at the lower back.
- To increase fat burning, you should stick to a multi-rep system. Exercise ends when a burning sensation appears on the muscles.
- After completing all sets of one exercise, it is recommended to stretch. To do this, they lower themselves on their stomachs, place the palms of the hands on the floor and raise the upper body upwards, bending the back.
Weight loss exercises should be performed in a well -ventilated area to increase body oxygenation. It is better to give preference to loose cotton clothes that do not impede air circulation and absorb moisture well.
A set of exercises to flatten the stomach
Exercises for the abdomen mainly involve all the abdominal muscles, but individual elements can increase the load on certain areas.
To move the upper rectus abdominis muscle, you need to use the following elements:
- First, they lower their backs to the floor, bend their legs at the knees, and place their feet firmly on the floor surface. The palms are folded at the back of the head, but they are not used when moving: the hands only slightly support the head. With an exhale, lift the shoulders off the floor and pull forward toward the feet. The lower back should remain flat on the floor. At the end point, they linger for a while and return to the floor.
- Lying on the floor, his legs were lifted up, leaving him bent at his knees. Repeated spinning.
The following exercises are used to lose weight and tighten the lower abdomen:
- They lowered their backs to the floor, straightened their legs, and placed their hands along the body. While exhaling, with muscular effort, the straight leg is lifted up so that it is perpendicular to the floor. During inhalation, the limb is carefully returned to its original position.
- The body position is the same as in the previous exercise for the abdomen, but the palms are placed under the thighs with the back up - this will help ease the load from the lower back. As you exhale, the legs are bent at the knee joints and pulled to the chest. During inhalation, the limbs are straightened, but they are not lowered to the floor.
When training the oblique abdominal muscles, leg rotation is effective:
- Lying on the floor, clasp your fingers behind your head. The legs are bent at the knees and raised on the floor at right angles. Reach with the right elbow to the right knee. They return to the starting position and repeat the element with the second pair of limbs.
- Lying on the floor, lift slightly one foot up; arms extended on the floor. While exhaling, the straightened leg is raised upwards, while pulling the upper body simultaneously. They fall to the floor and repeat the movement with the other foot.
The following exercises are also used to make the waist thinner:
- They lower their backs to the floor, legs straightened at right angles to the body, arms outstretched. The straight leg is lowered to the side, first in one direction and then in the other.
- Maintaining the previous position, one leg is straightened on the floor, the other is held perpendicular to the body. While exhaling, the raised leg is brought down, crossing it with the second. The toes were pulled towards her. Lightly touching the floor with the heel, they return to the starting position.
- Lying on the floor, both legs are lifted up. One foot is lowered to the side, keeping it straight. Then they take the initial pose and lead the second leg down and to the side.
You should start the workout with 2-3 sets of 15 repetitions. Their number should be increased from time to time. Observing proper nutrition and doing all the recommended exercises, you can easily achieve the cherished goal: a flat and toned stomach.