Many girls spend hours training, hoping to get a flat abdomen, but despite all the efforts, the situation often hardly changes. In most cases, this is due to the wrong plan and only emphasis on exercise. As you know, weight loss is rarely partial. Therefore, in order to have a slim body, you need to take complex measures, including a balanced diet, proper physical activity and correct daily life.
Balanced nutrition to create a slim waist
The effectiveness of training depends largely on nutrition: if the calorie consumption significantly exceeds its consumption, any physical activity will be ineffective. The beauty of the body also depends on food: an inappropriate diet can cause congestion of the circulatory system and lymph fluid, which can lead to the formation of cellulite and the appearance of "flabby" skin.
In order to reduce belly fat, you need to change your diet to rule out the following conditions:
- Sugar and sugary foods;
- Wheat flour products;
- Chocolate, except for bitter chocolate, the cocoa content is more than 70%;
- Alcohol;
- Salted and preserved food;
- Fat and smoked foods;
- fast food;
- Instant product
- Carbonated drinks, packaged juices;
- Sausage and bacon products;
- mayonnaise.
During weight loss, maintaining water balance is important: the body must get enough 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 in the early stages, you should not add a lot of fiber to your diet-this can cause severe stomach upset. When eating bran, drink it with plenty of liquid.
For girls, it is important to control the intake of fatty acids-at least 0. 8-1 grams per kilogram of body weight. The work of the reproductive system depends to a large extent on them. If there is a lack of fat in the diet, the body functions will malfunction.
Exercise rules for abdominal weight loss
Exercise plays a huge role in losing weight and reducing belly fat. In order to lose weight successfully, you should abide by the following rules during class.
- When training the abdominal muscles, control the distribution of the load: focus on the abdominal press and do not enter the muscles of the arms and legs. When twisting, keep your lower back close to the ground; when lifting your limbs, avoid placing your legs behind your head.
- When working, pay attention to the position of the spine, slightly rounded, but do not bend in the lower back.
- In order to increase fat burning, you should stick to a multi-representation system. When the muscles feel burning, the exercise ends.
- After completing one exercise in all groups, stretching is recommended. To do this, they press themselves on their stomachs, place their palms on the floor, and then lift their upper body upwards and bend their backs.
Weight loss exercises should be carried out in a well-ventilated place to enhance oxygenation of the body. It is best to choose loose cotton clothes that do not hinder air circulation and have good moisture absorption.
A set of slimming exercises
Abdominal exercises mainly involve all abdominal muscles, but individual elements can increase the load on specific areas.
To exercise the upper rectus abdominis, you need to use the following elements:
- First, they lowered their backs to the floor, bent their legs at the knees, and placed their feet firmly on the floor surface. The palms are folded behind 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 legs. The lower back should be kept flat on the floor. At the last moment, they stayed for a few seconds and then returned to the floor.
- Still lying on the floor, legs raised and knees bent. Repeat and twist.
The following exercises are used to lose weight and tighten the lower abdomen:
- They lowered their backs to the floor, straightened their legs, and then placed their arms on their bodies. When exhaling, under the action of the muscles, the straight leg is lifted so that it is perpendicular to the floor. When inhaling, the limbs carefully returned to their original positions.
- The position of the body is the same as the previous abdominal exercises, but with the palms under the thighs and the back facing up-this will help reduce the load on the lower back. As you exhale, bend your legs at the knee joints and pull them toward your chest. When inhaling, the limbs straighten, but do not lower to the floor.
When exercising the oblique muscles, the rotation of the legs is effective:
- Lie on the floor with your fingers behind your head. The leg is bent at the knee and raised above the floor at a right angle. Use the elbow of the right hand to reach the right knee. They return to the starting position and repeat the element with a second pair of limbs.
- Lie flat on the ground with one leg slightly raised; arms stretched out on the floor above the head. As you exhale, lift your straight legs up while pulling your upper body. They fell to the floor and repeated the action with their other leg.
The following exercises can also be used to create a slim waist:
- They lowered their backs to the floor, extended their legs at right angles to the body, and separated their arms. The straight leg is lowered to one side, first in one direction and then in the other direction.
- Maintain the previous posture, with one leg straight above the floor and the other leg perpendicular to the body. When exhaling, the raised leg is down and crosses the second leg. The toes are pulled towards themselves. Lightly touching the floor with their heels, they returned to the starting position.
- Lie on the floor with your legs raised. Lower one leg to one side, keeping it straight. Then they take the initial position and put the second leg down and aside.
You need to start training with 2-3 sets of 15 repetitions. Their number should increase over time. By observing proper nutrition and performing all the recommended exercises, you can easily achieve your beloved goal: a flat and toned abdomen.