Many girls devote hours to training in hopes of achieving a flat stomach, but despite all efforts, the situation often remains largely unchanged. In most cases, this is due to the wrong regimen and the emphasis on exercise alone. As you know, weight loss is rarely localized, so complex measures are necessary for a slim figure, which include a balanced diet, adequate physical activity and a correct daily routine.
Balanced nutrition for a slim waist
The effectiveness of training is highly dependent on nutrition: any physical activity will be ineffective if the calorie intake significantly exceeds its expenditure. The beauty of the body also depends on nutrition: inadequate nutrition causes congestion in the circulatory system and 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 exclude the following:
- sugar and foods containing sugar;
- wheat flour products;
- chocolate, except dark chocolate, with a cocoa content above 70%;
- alcohol;
- salted and preserved foods;
- fatty and smoked foods;
- fast food;
- instant products;
- carbonated drinks, packaged juices;
- sausages and smoked meat products;
- Mayo.
When losing weight, it is important to maintain water balance: the body must receive enough water to support metabolic processes and cell renewal. We must not forget the benefits of fiber: it is found in vegetables and helps to stimulate digestion. But you shouldn't include large amounts of fiber in your diet in the early stages - this can cause severe stomach upset. When consuming bran, drink it with plenty of fluids.
It is important that girls control their intake of fatty acids - at least 0. 8-1 g per kg of body weight. The work of the reproductive system depends to a great extent on them and, with the scarcity of fats in the diet, dysfunctions occur in the body's functioning.
Training Rules for Belly Weight Loss
Exercise plays an important role in weight loss and belly fat loss. In order for weight loss to be successful, you must follow the following rules when conducting classes.
- When performing exercises for the abdomen, it is necessary to control the distribution of the load: focus on abdominal pressure, not on the muscles of the arms and legs. When twisting, the lower back is pressed firmly against the floor; when lifting your limbs, you should avoid putting your legs behind your head.
- As you work, you should monitor the position of your spine, rounding it slightly but not bending it in the lower back.
- To increase fat burning, you must adhere to a multi-rep system. The exercise ends when a burning sensation appears in the muscles.
- After completing all sets of an exercise, stretching is recommended. To do this, they lower themselves onto their stomachs, rest their palms on the floor and raise their upper body, bending their back.
Weight loss exercises should be performed in a well-ventilated area to increase oxygenation to the body. It is preferable to give preference to loose cotton clothes, which do not impede air circulation and absorb moisture well.
A set of exercises to slim the abdomen
Abdominal exercises primarily involve all of the abdominal muscles, but individual elements can increase the load in 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 brace their feet firmly on the surface of the floor. The palms are folded at the back of the head, but are not used to move: the hands only lightly support the head. With an exhalation, lift your shoulders off the floor and pull them forward toward your legs. Your lower back should remain flat on the floor. At the final point, they stay for a few seconds and return to the ground.
- Remaining flat 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 put their arms at their sides. On exhalation, with the effort of the muscles, the straight legs are raised so that they are perpendicular to the floor. Upon inhalation, the limbs are carefully returned to their original position.
- The body position is the same as in the previous exercise for the abdomen, but the palms are placed under the thighs with the back facing upwards - this will help ease the load on the lower back. As you exhale, your legs are bent at the knee joints and pulled towards your chest. On inhalation, the limbs are straightened but not lowered to the floor.
When working the oblique muscles of the abdomen, leg rotations are effective:
- Lying on the floor, place your fingers behind your head. The legs are bent at the knees and raised off the floor at a right angle. Reach with the elbow of your right hand to your right knee. They return to the starting position and repeat the element with the second pair of members.
- Lie down on the floor, lift one leg slightly; the arms are extended on the floor above the head. On exhalation, the straight leg is lifted upward while 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, their legs are stretched out at right angles to their bodies, their arms are spread. The straight legs are lowered to the side, first in one direction and then in the other.
- Keeping the previous position, one leg is stretched above the floor, the other is kept perpendicular to the body. On exhalation, the raised leg is brought down, crossing it with the second. The toe is pulled towards you. Lightly touching the ground with the heel, they return to the starting position.
- Lying on the floor, both legs are raised. One leg is lowered to the side, keeping it straight. Then they assume the starting posture and bring the second leg down and to the side.
You need to start training with 2-3 sets of 15 reps. Their number should increase over time. Observing proper nutrition and performing all the proposed exercises, you can easily achieve the so desired goal: a flat and toned abdomen.