Many girls spend hours training in the hopes of getting a flat stomach, but despite all efforts, the situation often remains virtually unchanged. In most cases, this is due to the wrong regimen and the emphasis on exercise only. As you know, weight loss is rarely local, so complex measures are required for a slim figure, which include a balanced diet, adequate physical activity and a correct daily routine.
Balanced nutrition for a slim life
The effectiveness of training largely depends on nutrition: any physical activity will be ineffective if the consumption of calories significantly exceeds their expenditure. The beauty of the body also depends on food: an incorrect diet causes congestion of the circulatory and lymphatic system, which leads to the formation of cellulite and a "loose" appearance of the skin.
To reduce belly fat, you will need to modify your diet to exclude the following:
- sugar and foods containing sugar;
- wheat flour products;
- chocolate, with the exception of bitter chocolate, with a cocoa content of more than 70%;
- alcohol;
- salty and pickled foods;
- fatty and smoked foods;
- Fast food;
- instant products;
- carbonated drinks, packaged juices;
- sausages 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: it is found in vegetables and helps stimulate digestion. But you shouldn't include large amounts of fiber in your diet in the early stages - this can lead to severe stomach upset. When you consume bran, you should drink it with a lot of liquid.
It is important for girls to monitor their 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 deficiency of fat in the diet, malfunctions in the functioning of the body occur.
Belly Weight Loss Training Rules
Exercise plays a huge role in weight loss and belly fat loss. In order for weight loss to be successful, the following rules must be adhered to when conducting classes.
- When performing exercises for the abdomen, it is necessary to control the distribution of the load: it should focus on the abdominal press and not get into the muscles of the arms and legs. When twisting, the lower back is pressed firmly to the floor; when you lift your limbs, you should avoid placing your legs behind your head.
- When working, you should monitor the position of the spine, rounding it slightly, but not bending it in the lower back.
- For more fat burning, you should stick to a multi-rep system. The exercise ends when a burning sensation appears in the muscles.
- After completing all sets of an exercise, it is recommended to stretch. To do this, they get down on their stomachs, place their palms on the floor and lift the upper body, bending the back.
Weight loss exercises should be performed in a well-ventilated area for increased oxygenation of the body. It is better to give preference to loose cotton clothing that does not hinder air circulation and absorb moisture well.
A series of exercises to slim the abdomen
The exercises for the abdomen mainly involve all the abdominal muscles, but the individual elements can increase the load on a specific area.
To work 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 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 lightly support the head. With an exhalation, lift your shoulders off the floor and pull them forward towards your legs. The lower back should remain flat on the floor. Eventually, they linger for a few seconds and come back to the floor.
- Remaining lying on the ground, the legs are raised, leaving them bent at the knees. The twist repeats itself.
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 the body. On exhalation, with the effort of the muscles, the straight legs are raised so that they are perpendicular to the floor. During inhalation, the limbs are carefully returned 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 facing up - this will help relieve the load from the lower back. As you exhale, the legs are bent at the knee joints and pulled towards the chest. Upon inhalation, the limbs are straightened, but not lowered to the ground.
When training the oblique muscles of the abdomen, leg rotations are effective:
- Lie on the floor, pinch your fingers behind your head. The legs are bent at the knees and raised off the floor at a right angle. Reach your right knee with the elbow of your right hand. They return to the starting position and repeat the element with the second pair of limbs.
- Lie on the floor, slightly raise one leg; the arms are stretched out on the floor above the head. On exhalation, the straightened leg is lifted upward, while simultaneously pulling the upper body. They fall to the ground and repeat the movement with the other leg.
The following exercises are also used to create a slim waist:
- They lower their back to the floor, the legs are straightened at right angles to the body, the arms are spread apart. Straight legs are lowered to the side, first in one direction and then in the other.
- Maintaining the previous position, one leg is straightened above the floor, the other is held perpendicular to the body. On exhalation, the raised leg is lowered, crossing it with the second. The tip is pulled towards itself. By lightly touching the floor with the heel, they return to the starting position.
- Lie on the floor, both legs are raised. One leg is lowered to the side, keeping it straight. Then they take the initial pose and bring the second leg down and to the side.
You need to start training with 2-3 sets of 15 repetitions. Their number is expected to increase over time. Observing proper nutrition and performing all the proposed exercises, you can easily achieve the cherished goal - a flat and toned abdomen.