Many girls spend hours training in the hopes of getting a flatter stomach, but despite all efforts, the situation often remains largely the same. In most cases, this is due to the wrong diet and the focus on exercise alone. As you know, weight loss is rarely local, therefore, complex measures are required for a slim figure, which include a balanced diet, adequate physical activity and a correct daily routine.
A balanced diet for a slim waist
The effectiveness of training depends largely on nutrition: any physical activity will be ineffective if the consumption of calories greatly exceeds their expenditure. The beauty of the body also depends on the diet: a poor diet causes 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 will need to modify your diet to exclude the following:
- sugar and foods containing sugar;
- wheat flour products;
- chocolate, except bitter chocolate, with a cocoa content exceeding 70%;
- alcohol;
- salted and pickled foods;
- fatty and smoked foods;
- Fast food;
- instant products;
- carbonated drinks, packaged juices;
- sausages and smoked meat products;
- Mayonnaise.
To lose weight, it is important to maintain water balance: the body must receive sufficient water to support metabolic processes and cell renewal. Don't forget the benefits of fiber: it's found in vegetables and helps stimulate digestion. But you shouldn't include high amounts of fiber in your diet at first - it can lead to severe stomach upset. When you consume bran, you should drink it with plenty of fluids.
It is important for girls to control their intake of fatty acids - at least 0. 8-1 g per kg of body weight. The work of the reproductive system largely depends on it, and with a shortage of fat in the diet, malfunctions in the functioning of the body occur.
Workout rules for losing belly weight
Exercise plays a huge role in weight loss and belly fat loss. In order for weight loss to be successful, you need to 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 focus in the abdominal press, and not enter the muscles of the arms and legs. When twisting, the lower back is firmly pressed against the floor; when lifting the limbs, avoid placing the legs behind the head.
- When working out, you need to watch the position of the spine, slightly rounding it, but without bending it in the lower back.
- To increase fat burning, you need to stick to a multiple repetition system. The exercise ends when a burning sensation appears in the muscles.
- After completing all sets of an exercise, it is recommended to stretch. To do this, they crouch on their stomachs, rest their palms on the floor and lift the upper part of the body, bending the back.
Weight loss exercises should be performed in a well ventilated area for better oxygenation of the body. It is preferable to favor loose cotton clothes that do not obstruct air circulation and absorb moisture well.
A series of exercises to refine the abdomen
Exercises for the abdomen primarily involve all of the abdominal muscles, but individual elements can increase the load on a specific area.
To work the rectus abdominis muscle, you should use the following:
- First, they lower their backs to the floor, bend their legs at the knees, and rest their feet firmly on the surface of the floor. The palms are folded at the back of the head, but they are not used when moving: the hands only weakly support the head. With an exhale, lift the shoulders off the floor and pull them towards the legs. The lower back should stay flat on the floor. At the final point, they linger for a few seconds and come back to the ground.
- Remaining lying on the floor, the legs are raised, leaving them flexed at the knees. The twist is repeated.
The following exercises are used to lose weight and firm the lower abdomen:
- They lower their backs to the ground, straighten their legs and place their arms at their sides. On exhalation, with the effort of the muscles, the straight legs are raised so as to be 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 palms are placed under the thighs with the back facing up - this will help relieve the load on the lower back. As you exhale, the legs are bent at the knee joints and pulled towards the chest. When inhaling, the limbs are straightened, but they are not lowered to the ground.
When exercising the oblique muscles of the abdomen, leg rotations are effective:
- Lying on the floor, bring your fingers together 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 to the right knee. They return to the starting position and repeat the element with the second pair of limbs.
- Lie on the floor, slightly raise one leg; the arms are extended on the ground above the head. When exhaling, the straight leg is lifted upwards, while simultaneously 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 backs to the ground, the legs are straightened at a right angle to the body, the arms are outstretched. 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. Upon exhalation, the lifted leg is directed downward, crossing it with the second. The toe is pulled towards itself. Lightly touching the ground with the heel, they return to the starting position.
- Lying on the floor, both legs are lifted. One leg is lowered to the side, keeping it straight. Then they take the initial pose and lead the second leg down and to the side.
You should start training with 2-3 sets of 15 repetitions. Their number should be increased over time. By observing proper nutrition and performing all the exercises on offer, you can easily achieve the goal that is important to you: a flat, toned stomach.