Many girls devote hours to training in the hope of flat stomach, but, despite all the best efforts, the situation often remains practically unchanged. In most cases, this is due to incorrect treatment and an emphasis on movement only. As you know, weight loss is rarely local, so complex measures are required for a slim figure, including a balanced diet, adequate physical activity and a correct daily routine.
Balanced nutrition for a slim waist
The effectiveness of training depends largely on diet: any physical activity is ineffective if the calorie consumption significantly exceeds the calorie consumption. The beauty of the body also depends on food: an improper diet provokes a congestion of 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 need to change your diet to exclude:
- Sugar and sugary foods;
- Wheat flour products;
- Chocolate, with the exception of dark chocolate, with a cocoa content of over 70%;
- Alcohol;
- salted, pickled foods;
- fatty and smoked foods;
- Fast food;
- Instant products;
- carbonated beverages, packaged juices;
- Sausage and smoked meat products;
- Mayonnaise.
When losing weight, it is important to maintain the water balance: the body must receive sufficient water to support metabolic processes and cell renewal. We can't forget about the benefits of fiber: it's found in vegetables and helps stimulate digestion. However, you shouldn't include large amounts of fiber in your diet at an early stage - this can lead to severe stomach discomfort. When consuming bran, you should drink it 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 with a lack of fats in the diet, the body begins to malfunction.
Training rules for weight loss on the stomach
Exercise plays a huge role in weight loss and in breaking down belly fat. In order for weight loss to be successful, when conducting courses, you should adhere to the following rules.
- When performing abdominal exercises, it is necessary to control the load distribution: it should focus on the abdominal press, not penetrating the muscles of the arms and legs. When twisting, the lower back is pressed firmly to the floor; When lifting your limbs, avoid putting your legs behind your head.
- When working, you should monitor the position of the spine, slightly round it, but not bend it in the lower back.
- For increased fat burning, stick to a multiple rep system. The exercise ends when a burning sensation occurs in the muscles.
- After completing all sets of an exercise, it is recommended that you stretch. To do this, lower yourself on your stomach, place your palms on the floor and lift your upper body, bending your back.
Weight loss exercises should be done in a well-ventilated area to improve the oxygen supply to the body. It is better to give preference to loose cotton clothing that does not obstruct air circulation and absorbs moisture well.
A series of exercises for losing weight belly
Abdominal exercises mostly involve all of the abdominal muscles, but individual elements can add stress to a specific area.
To exercise the upper rectus abdominis muscle, you need to use the following elements:
- First, lower your back to the floor, bend your legs at the knees and rest your feet firmly on the surface of the floor. The palms are folded at the back of the head, but are not used when moving: the hands only support the head slightly. With an exhalation, lift your shoulders off the floor and pull them forward toward your legs. Your lower back should stay flat on the floor. At the end, they linger a few seconds and then return to the floor.
- The legs remain on the floor and are raised, keeping 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 the body. As you exhale, straining your muscles lifts your straight legs so that they are perpendicular to the floor. As you inhale, 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 of the hands are placed under the thighs, backside up - this helps to relieve pressure on the lower back. As you exhale, bend your legs at the knee joints and pull them toward your chest. When inhaling, the limbs are stretched, but not lowered to the floor.
When exercising the obliques, leg rotations are effective:
- Lying on the floor with your fingers folded behind your head. The legs are bent at the knees and lifted off the floor at a right angle. Reach your right knee with the elbow of your right hand. You return to the starting position and repeat the element with the second pair of limbs.
- Lay on the floor, slightly lifting one leg; Arms are stretched overhead on the floor. As you exhale, lift your straight leg up while pulling your upper body at the same time. You drop to the floor and repeat the movement with the other leg.
The following exercises are also used to create a thin waist:
- You lower your back to the floor, your legs are stretched at right angles to your body, your arms are spread. 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 extended above the floor, the other is kept perpendicular to the body. As you exhale, bring the raised leg down and cross it with the second. The toe is drawn towards you. You can return to the starting position by lightly touching the ground with your heel.
- Lying on the floor, both legs are raised. One leg is lowered to the side so that it stays straight. Then they take the starting pose and lead the second leg down and to the side.
You need to start training with 2-3 sets of 15 reps. Their numbers are intended to increase over time. If you follow proper diet and do all of the suggested exercises, you can easily achieve your cherished goal: a flat and toned stomach.