Many girls devote hours of exercise in the hope of achieving a flat stomach, but despite all efforts, the situation often remains virtually unchanged. In most cases, this is due to the wrong regime and an emphasis only on exercise. As you know, weight loss is rarely local, so complex measures are needed for a slim figure, which include a balanced diet, adequate physical activity and a correct daily routine.
Balanced diet for a slim waist
The effectiveness of exercise depends largely on food: any physical activity will be ineffective if calorie consumption significantly exceeds their expenditure. The beauty of the body also depends on food: an improper diet provokes overload 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, excluding dark chocolate, containing more than 70% cocoa;
- alcohol;
- salty foods, pickles;
- fatty and smoked foods;
- Fast food;
- instant products;
- carbonated drinks, packaged liquids;
- sausages and smoked meat products;
- mayonnaise.
To lose 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 should not forget the benefits of fiber: it is found in vegetables and helps stimulate digestion. But you should not include large amounts of fiber in the diet in the early stages - this can lead to severe stomach upsets. When consuming bran, you should 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 body weight. The work of the reproductive system depends mainly on them, and with the lack of fats in the diet, malfunctions in the functioning of the body occur.
Exercise rules for abdominal weight loss
Exercise plays a big role in weight loss and belly fat loss. In order for weight loss to be successful, you must adhere to the following rules when performing classes.
- When performing abdominal exercises, it is necessary to control the distribution of the load: it should focus on the abdominal press and not enter the muscles of the arms and legs. When twisting, the lower back presses firmly against the floor; when lifting the limbs, you should avoid placing the legs behind the head.
- When working, you should monitor the position of the spine, rounding it slightly but not bending it at the bottom of the back.
- To increase fat burning, you need to stick to a system with many repetitions. Exercise ends when a burning sensation appears in the muscles.
- After completing all the sets of an exercise, it is recommended that you lie down. To do this, they sit on their stomachs, rest their palms on the floor, and raise their upper body up, bending their backs.
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 impede air circulation and absorbs moisture well.
A set of exercises for weakening the abdomen
Abdominal exercises involve mostly all the abdominal muscles, but individual elements can increase the load in a certain area.
To work the upper rectus abdominis muscle, you must use the following elements:
- First, they lower their backs to the floor, bend their legs at the knees, and support their feet firmly on the floor surface. The palms are folded at the back of the head, but they are not used when moving: the hands only slightly support the head. With one exhale, lift your shoulders off the floor and pull them forward toward your feet. The lower back should lie flat on the floor. At the end point, they stand for a few seconds and return to the floor.
- Remaining lying on the floor, the legs are raised upwards, 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 place their arms along their bodies. During extraction, with muscle effort, the straight legs are raised up so that they are perpendicular to the floor. With suction, the limbs carefully return to their original position.
- The body position is the same as in the previous abdominal exercise, but the palms are placed under the thighs with the back up - this will help ease the load from the lower back. As you pull out, the legs bend at the knee joints and are pulled to the chest. During suffocation, the limbs are directed, but they do not sit on the floor.
When working the oblique abdominal muscles, leg rotations are effective:
- Lying on the floor, squeeze your fingers behind your head. The legs are bent at the knees and raised above the floor at a right angle. Reach with the elbow of the right hand at the right knee. 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 are lying on the floor above. During the extraction, the directed leg is raised upwards, simultaneously 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:
- They lower their backs to the floor, legs straight at right angles to the body, arms outstretched. The straight legs sit sideways, first in one direction and then in the other.
- Maintaining the previous position, one foot is directed over the floor, the other is held perpendicular to the body. During the extraction, the raised leg is directed downwards, crossing it with the second. The toe is pulled towards itself. Lightly touching the heel floor, they return to the starting position.
- Lying on the floor, both feet are raised. One leg sits sideways, keeping it straight. They then take the initial pose and bring the second leg down and sideways.
You should start the workout with 2-3 sets of 15 reps. Their number should increase over time. By adhering to the right nutrition and performing all the proposed exercises, you can easily achieve the desired goal: a flat and toned belly.