Many girls dedicate hours to training in the hope of achieving a flat stomach, but despite all efforts, the situation often remains virtually unchanged. In most cases, this is due to the wrong regime and emphasis only on exercise. As you know, weight loss is rarely local, so complex measures for a slim figure are needed, which include a balanced diet, adequate physical activity and proper daily routine.
Balanced diet for a slim waist
The effectiveness of training largely depends on nutrition: any physical activity will be ineffective if calorie consumption significantly exceeds their consumption. The beauty of the body also depends on food: improper nutrition provokes congestion in the circulatory system and lymph, which leads to the formation of cellulite and "relaxed" appearance of the skin.
To reduce belly fat, you will need to change your diet to exclude the following:
- sugar and foods containing sugar;
- wheat flour products;
- chocolate, other than bitter chocolate, containing more than 70% cocoa;
- alcohol;
- salted, sour foods;
- fatty and smoked foods;
- fast food;
- immediate 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 enough water to support metabolic processes and cell renewal. We must not forget about the benefits of fiber: they are found in vegetables and help stimulate digestion. But you should not include large amounts of fiber in the diet in the early stages - this can lead to severe stomach discomfort. When consuming bran, you should drink them 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 in the absence of fat in the diet there are malfunctions in the body.
Abdominal weight loss training rules
Exercise plays a huge role in weight loss and belly fat loss. For successful weight loss, you must adhere to the following rules when conducting classes.
- When performing abdominal exercises, it is necessary to control the distribution of the load: it should be concentrated in the abdominal press, and not enter the muscles of the arms and legs. When twisting, the lower back is pressed tightly to the floor; when lifting the limbs, you should avoid placing your feet behind your head.
- When working, you should observe the position of the spine, slightly rounding it, but not bending it in the lower back.
- For increased fat burning you need to stick to a system with many repetitions. The exercise ends when there is a burning sensation in the muscles.
- After completing all sets of one exercise, it is recommended to stretch. To do this, they go down on their stomachs, rest their palms on the floor and lift their upper body up, bending their backs.
Weight loss exercises should be performed in a well-ventilated place for increased oxygen saturation of the body. It is better to give preference to loose cotton clothing, which does not interfere with air circulation and absorbs moisture well.
A set of exercises to lose weight on the abdomen
Abdominal exercises basically involve all the abdominal muscles, but individual elements can increase the load on a particular area.
To work with the upper rectus abdominis muscle, you must 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 are not used when moving: the hands only slightly support the head. As you exhale, lift your shoulders off the floor and pull them forward toward your feet. The lower back should remain flat on the floor. At the end, they hold for a few seconds and return to the floor.
- Remaining lying on the floor, the legs are raised, leaving them bent at the knees. The 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. When you exhale, with the effort of the muscles, the straight legs are lifted up so that they are perpendicular to the floor. When inhaling, the limbs carefully return to their original position.
- The position of the body is the same as in the previous abdominal exercise, but the palms are placed under the thighs with the back side up - this will help relieve the load from the lower back. When exhaling, the legs bend at the knee joints and extend to the chest. When inhaled, the limbs stand up, but do not fall to the floor.
When you train the oblique muscles of the abdomen, the rotations of the legs are effective:
- Lying on the floor, squeeze your fingers behind your head. The legs are bent at the knees and raised above the floor at right angles. Reach with the elbow of the right hand to the right knee. Return to starting position and repeat the element with the second pair of limbs.
- Lie on the floor, slightly lift one leg up; the arms are stretched out on the floor above the head. When exhaling, the upright leg is lifted up, while pulling the upper body. They fall to the floor and repeat the movement with the other leg.
The following exercises are also used to create a slim waist:
- They lower their backs to the floor, legs straight at right angles to the body, arms outstretched. The straight legs are lowered to the side, first in one direction and then in the other direction.
- Maintaining the previous position, one leg is raised above the floor, the other is held perpendicular to the body. When exhaling, the raised leg is taken down, crossing it with the other. The big toe is pulled towards him. Lightly touching the floor with the heel, they return to the starting position.
- Lying on the floor, both legs are raised. One leg is lowered to the side, keeping upright. They then assume the initial position and lead the second leg down and to the side.
You need to start training with 2-3 sets of 15 reps. Their number should increase over time. By following a proper diet and performing all the suggested exercises, you can easily achieve the cherished goal: a flat and toned abdomen.