Many girls spend hours on training in the hope of achieving a flat stomach, but despite all efforts, the situation often remains unchanged. In most cases, this is due to an incorrect regimen and an emphasis on exercise alone. As you know, weight loss is rarely local, therefore, complex measures for a slim figure are required, which include a balanced diet, adequate physical activity and the correct daily routine.
Balanced nutrition for a slim waist
The effectiveness of training largely depends on nutrition: any physical activity will be ineffective if the calorie consumption significantly exceeds the expenditure. The beauty of the body also depends on food: an improper diet provokes congestion in the circulatory and lymphatic systems, which leads to the formation of cellulite and the appearance of "loose" skin.
To reduce belly fat, you need to change your diet to exclude the following:
- sugar and foods containing sugar;
- wheat flour products;
- chocolate, except bitter chocolate, with a cocoa content above 70%;
- alcohol;
- salty foods, pickles;
- 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 a 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: fiber is found in vegetables and helps stimulate digestion. But you should not introduce large amounts of fiber into the diet in the early stages - this can cause 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 is very dependent on them, and with a lack of fat in the diet, malfunctions occur in the functioning of the body.
Exercise rules for losing belly weight
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 conducting classes.
- When performing exercises for the abdomen, it is necessary to control the distribution of the load: it should concentrate on the abdominal press, and not get into the muscles of the arms and legs. When twisting, the lower back is firmly pressed to the floor; when lifting limbs, you should avoid placing your feet behind your head.
- When working, you should monitor the position of the spine, slightly rounding it, but not bending it in the lower back.
- To increase 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 one exercise, it is recommended to stretch. To do this, they lower themselves on their stomachs, put their palms on the floor and raise the upper part of the body up, bending the back.
Weight loss exercises should be performed in a well-ventilated area to increase oxygenation of the body. It is better to give preference to loose cotton clothes that do not impede air circulation and absorb moisture well.
A set of exercises for slimming the stomach
Exercises for the abdomen mainly involve all the abdominal muscles, but individual elements can increase the load in certain areas.
To train the upper rectus abdominis muscle, you need to use the following elements:
- First, they lower their back to the floor, bend their legs at the knees, and rest their feet 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 an exhalation, lift your shoulders off the floor and pull them forward toward your feet. The lower back should remain flat on the floor. At the end point, they lingered for a few seconds and returned to the floor.
- Remain lying on the floor, legs raised, leaving them bent at the knees. Play is repeated.
The following exercises are used to lose weight and tone the lower abdomen:
- They lower their back to the floor, straighten their legs, and place their hands along the body. On exhaling, with muscular effort, raise straight legs up so that they are perpendicular to the floor. When inhaling, the limb is carefully returned to its original position.
- The body position is the same as in the previous exercise for the abs, 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 drawn to the chest. When inhaling, the limbs are straightened, but not lowered to the floor.
When training the oblique abdominal muscles, leg rotation is effective:
- Lie on the floor, clasp your fingers behind your head. The legs are bent at the knees and raised above the floor at a right angle. Reach with your right elbow to your right knee. They return to the starting position and repeat the element with the second pair of limbs.
- Lying on the floor, slightly lift one leg up; arms extended on the floor above the head. On exhaling, the straightened leg is lifted up, while simultaneously pulling the upper body. They fall to the floor and repeat the movement with the other leg.
The following exercises are also used to create a thin waist:
- They lower their back to the floor, legs are straightened at right angles to the body, arms are extended. Straight legs are lowered to the sides, first in one direction and then in the other.
- Maintaining the previous position, one leg is straightened on the floor, the other is held perpendicular to the body. On exhaling, the raised leg is brought down, crossing it with the second. The toe is pulled towards itself. Lightly touching the floor with their heels, they return to the starting position.
- Lie on the floor, both legs raised. One leg is lowered to the side, keeping it 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 repetitions. Their number should be increased from time to time. Observing proper nutrition and performing all the proposed exercises, you can easily achieve the desired goal: a flat and toned stomach.