Many girls spend hours exercising in the hope of achieving a flat stomach, but despite all efforts, the situation often remains virtually unchanged. In most cases, this is caused by the wrong mode and focusing only on exercise. As you know, weight loss rarely happens locally, therefore, complex measures are needed for a lean figure, which includes a balanced diet, adequate physical activity and a proper daily routine.
A balanced diet for a slimmer waist
The effectiveness of exercise largely depends on nutrition: any physical activity will be ineffective if the consumption of calories significantly exceeds their expenditure. The beauty of the body also depends on nutrition: improper nutrition causes swelling of the circulatory system and lymph, which leads to cellulite and a "loose" skin.
To reduce belly fat, you need to change your diet to exclude the following:
- Sugar and sugary foods;
- Wheat flour products;
- Chocolate, other than bitter chocolate, containing more than 70% cocoa;
- Alcohol;
- Salted, pickled foods;
- Fatty and smoked foods;
- fast food;
- Instant products;
- Carbonated drinks, packaged juices;
- Sausages and smoked meat products;
- mayonnaise.
When losing weight it is important to maintain a water balance: the body needs to get enough water for metabolic processes and cell renewal. We should not forget the useful properties of fiber: it is found in vegetables and helps stimulate digestion. But you should not include large amounts of fiber in your diet in the early stages - this can cause severe stomach discomfort. When consuming bran, you should drink plenty of fluids with it.
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 them, and a deficiency of fats in the diet leads to a malfunction of the body.
Exercise rules to lose belly weight
Exercise plays a huge role in weight loss and belly fat loss. In order for weight loss to be successful, the following rules must be followed when conducting lessons.
- When performing abdominal exercises it is necessary to control the load distribution: it should be concentrated in the abdominal press and not enter the muscles of the arms and legs. When rolling, the lower back is pressed tightly to the floor; When lifting the limbs, you should avoid putting your feet behind your head.
- When working you should control the condition of the spine, slightly rounding it, but not bent at the bottom of the spine.
- To increase fat burning, you need to follow a system of multiple repetitions. Exercise ends when a burning sensation appears in the muscles.
- After completing all one set of exercises, it is recommended to stretch. To do this, they lean on their stomachs, rest their hands on the floor and raise their upper body, wrapping their backs.
Weight loss exercises should be performed in a well-ventilated area with enhanced oxygen supply to the body. It is better to give preference to loose cotton cloth, which does not impede air circulation and absorbs moisture well.
A set of exercises for slimming the abdomen
Abdominal exercises basically involve all the muscles of the abdomen, but individual elements can increase the load on a specific area.
To work your upper abdominal muscles, you need to use the following elements:
- First, the floor is raised with the back, the legs are bent at the knees, and the feet are firmly supported on the floor surface. The wrists should rotate over and the elbows should bend, with the club head bring behind. Exhale, lift your shoulders off the floor, and pull forward toward your feet. The lower back should remain on the floor. At the final moment, they pause for a few seconds and return to the floor.
- Legs lying on the floor are raised high, knees bent. The scroll is repeated.
The following exercises are used to lose weight and tighten the lower abdomen:
- They raise their backs to the floor, straighten their legs, and place their arms along their bodies. When exhaling, with the effort of the muscles, the straight legs are raised so that they are perpendicular to the floor. When inhaled, the limbs are carefully restored to their original position.
- The body position is the same as in the previous abdominal exercise, but the wrists are placed under the thighs, the back up - this will help lift the load from the back. When exhaling, the legs are bent at the knee joint and will attract the chest. When inhaling the limbs are straightened but not allowed on the floor.
When working the oblique muscles of the abdomen, the rotation of the legs is effective:
- Lie on the floor with your fingers behind your head. The legs are bent at the knees and raised at a right angle above the floor. Reach the elbow of the right hand with the right knee. They return to the starting position and repeat the element with the second pair of limbs.
- Lie on the floor, slightly raising one leg up; The arms are spread out on the floor on top. When exhaling, the straightened leg is raised, at the same time pulling the upper part of the body. They run to the floor and repeat the movement with the other foot.
The following exercises are also used to create a slim waist:
- They raise their backs to the floor, legs straight at right angles to the body, arms outstretched. The straight legs are lowered to the side, first in one direction and then in the other.
- By maintaining the previous position, one leg is straight above the floor and the other is held perpendicular to the body. When exhaling, the raised leg lies down, crossing over the other. The toe is attracted to itself. With the heel lightly touching the floor, they return to the starting position.
- Lying on the floor, both legs raised. One leg is allowed sideways, straight. They then take the initial posture and bring the other leg down and to the side.
You should start training with 2-3 sets of 15 reps. Their number should increase over time. By observing proper nutrition and performing all the suggested exercises, you can easily achieve the cherished goal: a flat and toned belly.