Many girls spend hours training in the hope of getting a flat stomach, but despite all efforts, the situation often remains virtually unchanged. In most cases, this is due to the wrong regime and only the emphasis on sports. As you know, weight loss is rarely local, so for a slim figure requires a complex of measures, including a balanced diet, adequate physical activity and a proper daily regimen.
Balanced nutrition for a slim waist
The effectiveness of training depends largely on nutrition: if the consumption of calories significantly exceeds their expenditure, any physical activity will be ineffective. The beauty of the body also depends on food: improper diet causes blockage in the circulatory system and lymph, which leads to cellulite and "empty" appearance of the skin.
To reduce belly fat, you should change your diet to exclude the following:
- sugar and sugar-containing foods;
- wheat flour products;
- Chocolate, except for bitter chocolate, which contains more than 70% cocoa;
- alcohol;
- salty, salty foods;
- fatty and smoked foods;
- fast food;
- instant products;
- carbonated drinks, packaged juices;
- sausages and smoked meat products;
- mayonnaise.
It is important to maintain water balance when losing weight: the body needs to 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. However, you should not include too much fiber in your diet in the early stages - it can cause serious stomach upset. When consuming bran, it is necessary to drink it with plenty of fluids.
It is important to control the intake of fatty acids for girls - at least 0, 8-1 g per kg of body weight. The functioning of the reproductive system depends mainly on them, and due to the lack of fat in the diet, the body malfunctions.
Exercise rules for abdominal weight loss
Exercise plays a big role in losing weight and reducing belly fat. For successful weight loss, you should follow the following rules when conducting classes.
- When exercising for the abdomen, it is necessary to control the distribution of the load: concentrate on the abdominal press, do not go to the muscles of the arms and legs. When bending, the lower back is pressed firmly to the ground; When lifting the limbs, you should avoid putting your feet behind your head.
- When working, you should monitor the condition of the spine, round it a little, but do not bend the lower back.
- You need to follow a very repetitive system for increased fat burning. Exercise ends when there is a burning sensation in the muscles.
- It is recommended to lie down after completing all sets of exercises. To do this, they lower their stomachs, place their palms on the ground, and bend their backs, lifting their upper body.
Weight loss exercises should be performed in a well-ventilated area to enrich the body with oxygen. It is better to prefer loose cotton clothes that do not impede air circulation and absorb moisture well.
A series of exercises to lose weight on the abdomen
Abdominal exercises basically cover all the abdominal muscles, but individual elements can increase the load on a certain area.
To work the upper rectus abdominis muscle, you need to use the following elements:
- First, they lower their backs, bend their legs at the knees, and stand firmly on the floor. The palms are folded behind the head, but are not used when moving: the hands only support the head slightly. With exhalation, lift your shoulders off the ground and pull forward towards your legs. The lower back should remain flat. At the last point, they lie down for a few seconds and return to the ground.
- Lying on the floor, the legs are bent at the knees and lifted up. The bending is repeated.
The following exercises are used to lose weight and squeeze the abdomen:
- They lower their backs, straighten their legs, and place their arms across their bodies. During exhalation, the straight legs are raised so that the muscles are perpendicular to the ground. 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 back of the palm is placed under the upper thighs - this will help to release the load from the waist. When you breathe in, your legs bend at the knee joints and are pulled to your chest. During inhalation, the muscles are straightened, but not lowered to the ground.
Rotation of the legs is effective when working the curved muscles of the abdomen:
- Lying on the floor, press your fingers behind your head. The legs are bent at the knees and lifted off the floor at a right angle. Reach the right knee with the elbow of the right hand. 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 over the floor. During exhalation, the straightened leg is lifted up, while pulling the upper body. They fall to the floor and repeat the movement with the other foot.
The following exercises are also used to create a slim waist:
- Their backs are lowered to the ground, their legs are straightened at right angles to the body, and their arms are separated. The straight legs are lowered to the side, first in one direction and then in the other.
- Maintaining the previous position, one foot is straightened on the floor, the other is held perpendicular to the body. During exhalation, the raised leg is lowered through the second. The toe is pulled towards him. They return to the starting position by lightly touching the ground with the heel.
- Lying on the floor, both legs are raised. It is lowered to the side, holding one leg straight. Then they take the first pose and move the second leg down and to the side.
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 suggested exercises, you can easily achieve your cherished goal: a flat and toned belly.