Many girls spend hours training in the hope of getting a flat stomach, but despite all the effort, the situation often remains virtually unchanged. In most cases, this is due to the wrong cure and an emphasis on exercise only. As you know, weight loss is rarely local, therefore complex measures are necessary for a slim figure, which includes a balanced diet, adequate physical activity and a proper daily routine.
Balanced nutrition for a slim waist
The effectiveness of exercise depends to a large extent on nutrition: any physical activity will be ineffective if the consumption of calories significantly exceeds their consumption. The beauty of the body also depends on food: an incorrect diet causes congestion in the circulatory system and lymph, leading to the formation of cellulite and a "loose" appearance of the skin.
To reduce belly fat, change your diet to rule out the following:
- sugar and sugary foods;
- wheat flour products;
- chocolate, other than bitter chocolate, of a cocoa content exceeding 70%;
- alcohol;
- salted, pickled foods;
- fatty and smoked foods;
- Fast food;
- instant products;
- carbonated beverages, packaged juices;
- sausage and smoked meat products;
- mayonnaise.
In 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: they are found in vegetables and help stimulate digestion. However, you should not include large amounts of fiber in the diet in the early stages - it can lead to severe stomach discomfort. When consuming bran, drink plenty of fluids.
It is important for girls to control the intake of fatty acids - at least 0, 8-1 g per. kg body weight. The work of the reproductive system depends to a large extent on them, and with a lack of fats in the diet, malfunctions occur in the body's function.
Exercise rules for abdominal weight loss
Exercise plays a big role in weight loss and loss of belly fat. For weight loss to be successful, you should adhere to the following rules when completing classes.
- When performing exercises for the abdomen, it is necessary to control the distribution of the load: it should concentrate in the abdominal press and not go into the muscles of the arms and legs. When twisting, the lower part of the back is pressed close to the floor; when lifting the limbs, you should avoid placing your legs behind your head.
- When working, monitor the position of the spine, round it slightly, but do not bend it at the lumbar region.
- For increased fat burning, you should stick to a multi-rep system. The exercise ends when a burning sensation occurs in the muscles.
- After completing all sets of an exercise, it is recommended to stretch. To do this, they lower themselves on their stomachs, rest their palms on the floor and raise their upper body up, bending their backs.
Weight loss exercises should be performed in a well-ventilated area for increased oxygenation of the body. It is better to prefer loose cotton clothing that does not impede air circulation and absorbs moisture well.
A set of exercises to slim the stomach
Exercises for the abdomen mainly involve all the abdominal muscles, but individual elements can increase the load on a particular area.
To work the upper rectus abdominis muscle, use the following elements:
- First, they lower their backs to the floor, bend their legs at the knees, and rest their feet firmly on the floor surface. The palms are folded at the back of the head, but they are not used for movement: the hands only slightly support the head. With an exhale, raise your shoulders off the floor and pull them forward toward your legs. The lower back should remain flat on the floor. At the ultimate moment, they linger for a few seconds and return to the floor.
- Remaining lying on the floor, the legs are lifted up, leaving them bent at the knees. Twisting is repeated.
The following exercises are used to lose weight and tighten the lower abdomen:
- They lower their backs to the floor, straighten their legs and place their arms along their bodies. Upon exhalation, with the exertion of the muscles, the straight legs are lifted up so that they are perpendicular to the floor. Upon inhalation, gently return the limbs to their original position.
- The position of the body is the same as in the previous exercise for the abdomen, but the palms are placed under the thighs with the back side up - this will help relieve the lower back. When you exhale, the legs bend at the knee joints and are pulled to the chest. Upon inhalation, straighten the limbs, but do not lower them to the floor.
When you train the oblique muscles in the abdomen, rotations of the legs are effective:
- Lying on the floor, tighten your fingers behind your head. The legs are bent at the knees and raised above the floor at a right angle. Reach with the elbow of the right hand to the right knee. They return to the starting position and repeat the element with the other pair of limbs.
- Lie on the floor, lift one leg up slightly; the arms are extended on the floor above the head. When exhaling, the straight leg is raised upwards, while the upper body is pulled at the same time. They fall to the floor and repeat the movement with the other leg.
The following exercises are also used to create a thin waist:
- They lower their backs to the floor, their legs are straightened at right angles to their bodies, their arms are spread apart. The straight legs are lowered to the side, first in one direction and then in the other.
- By maintaining the previous position, one leg is directed across the floor, the other is held perpendicular to the body. When exhaling, lower the swollen leg and cross it with the other. The toe is pulled towards itself. If they lightly touch the floor with the heel, they return to the starting position.
- Lying on the floor, both legs are lifted up. One leg is lowered to the side and keeps it straight. Then they take the first position 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 increase over time. By observing proper nutrition and performing all the suggested exercises, you can easily achieve the beloved goal: a flat and toned stomach.