Many girls spend hours in training hoping to achieve a flat stomach, but despite all the efforts, the situation often remains almost unchanged. In most cases, this is due to the wrong shape and emphasis only on exercise. As you know, weight loss is rarely local, so complex measures are needed for a slim figure, which include a balanced diet, adequate physical activity and a proper daily routine.
Balanced diet for a slim waist
The effectiveness of training depends to a large extent on diet: any physical activity will be ineffective if the consumption of calories significantly exceeds their expenditure. The beauty of the body also depends on the food: improper diet causes congestion in the circulatory system and the lymph, 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 rule out the following:
- sugar and foods containing sugar.
- wheat flour products;
- chocolate, other than bitter chocolate, containing more than 70% cocoa.
- alcohol;
- salted, 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 a 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. But you should not include large amounts of fiber in your diet in the early stages - this can lead to severe stomach upset. When consuming bran, you should drink it with plenty of fluids.
It is important for girls to control their intake of fatty acids - at least 0. 8-1 g per kilogram of body weight. The work of the reproductive system depends to a large extent on them and with a lack of fats in the diet, there are dysfunctions in the functioning of the body.
Training rules for weight loss in the abdomen
Exercise plays a huge role in weight loss and belly fat loss. To be successful in losing weight, you must follow 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 go to the muscles of the arms and legs. When turning, the lower back is pressed firmly against the floor. When lifting the limbs, you should avoid placing your feet behind your head.
- When working, you should monitor the position of the spine, rounding it slightly but not bending it at the lower back.
- For increased fat burning, you should stick to a system of multiple repetitions. Exercise ends when there is a burning sensation in the muscles.
- After completing all the sets of an exercise, it is recommended to do stretching. To do this, lower your stomach, rest your palms on the floor, and lift your upper body up, bending your back.
Weight loss exercises should be done in a well ventilated area for enhanced oxygenation of the body. It is better to prefer loose cotton clothes that do not obstruct air circulation and absorb moisture well.
A set of exercises for slimming the abdomen
Abdominal exercises mainly affect all the abdominal muscles, but individual elements can increase the load in a specific area.
To work the upper rectus abdominis muscle, you must use the following elements:
- Initially, they lower their backs to the floor, bend their legs at the knees, and rest their feet firmly on the floor. The palms are bent at the back of the head, but are not used when moving: the arms only slightly support the head. With one exhale, lift your shoulders off the floor and pull them forward to your feet. The lower back should remain flat on the floor. At the absolute point, they stay for a few seconds and return to the floor.
- Lying on the floor, the legs are lifted, leaving them bent at the knees. The twist 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. On exhalation, with the effort of the muscles, the straight legs are raised so that they are perpendicular to the floor. When inhaling, the limbs carefully return to their original position.
- The body position is the same as in the previous abdominal exercise, but the palms are placed below the thighs with the back facing up - this will help relieve the load from the lower back. As you exhale, your legs are bent at the knee joints and are pulled to your chest. When inhaling, the limbs straighten, but do not go down to the floor.
When exercising the oblique muscles of the abdomen, the rotations of the legs are effective:
- Lie on the floor, clenching 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 second pair of limbs.
- Lie on the floor, lift one leg slightly up. the arms extend to the floor above the head. On exhalation, the straight leg rises while pulling the upper body at the same time. They fall to the floor and repeat the movement with the other foot.
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 go down to the side, first in one direction and then in the other direction.
- Maintaining the previous position, one leg is flattened above the floor, the other is held perpendicular to the body. On exhalation, the raised leg is led down, crossing it with the second. The toe is pulled towards itself. Lightly touching the floor with the heel, they return to the starting position.
- Lying on the floor, both legs rise. One foot is lowered to the side, keeping it straight. Then take the initial position and lead the second leg down and to the side.
You should start training with 2-3 sets of 15 reps. Their number should increase over time. By observing proper nutrition and performing all the suggested exercises, you can easily achieve your favorite goal: a flat and toned abdomen.