Many girls sacrifice hours for training in hopes of a flat stomach, but despite all their efforts, the situation is often virtually unchanged. In most cases, this is due to the wrong dosing schedule and the emphasis on exercise alone. As is well known, weight loss is rarely localized, so a slim figure requires complex measures that include a balanced diet, proper physical activity, and a proper daily routine.
Balanced diet for a slim waist
The effectiveness of your workout depends heavily on your diet: all physical activity will be ineffective if your calorie intake significantly exceeds your expenditure. The beauty of the body also depends on food: inadequate nutrition causes congestion in the circulatory system and lymphatic system, leading to the formation of cellulite and the appearance of "loose" skin.
To reduce belly fat, you should adjust your diet to rule out:
- sugar and sugary foods;
- wheat flour products;
- chocolate, other than bitter chocolate, with a cocoa content exceeding 70%;
- alcohol;
- salted, pickled foods;
- fatty and smoked foods;
- fast food;
- instant products;
- carbonated beverages, packaged juices;
- sausages and smoked meat products;
- mayonnaise.
Maintaining water balance during weight loss is important: the body needs to get enough water to support metabolic processes and cell renewal. Nor should we forget about the beneficial effects of fiber: it is found in vegetables and stimulates digestion. But you should not include large amounts of fiber in your diet at an early stage - this can lead to severe stomach upset. When consuming bran, drink plenty of fluids.
It is important for girls to control their intake of fatty acids - at least 0, 8-1 g per kilogram of body weight. The work of the reproductive system is highly dependent on them, and the lack of fats in the diet causes the body to malfunction.
Training rules for abdominal weight loss
Exercise plays a huge role in weight loss and burning belly fat. In order for you to lose weight successfully, you must follow the following rules when running your classes.
- When performing abdominal exercises, the distribution of the load should be checked: concentrate in the abdominal press and should not enter the muscles of the arms and legs. When twisting, the lower back is pressed firmly against the floor; when lifting the limbs, avoid placing the legs behind the head.
- As you work, you should pay attention to the position of your spine, slightly rounded but not bent at the lower back.
- Stick to a repeat system for increased fat burning. The exercise ends when a burning sensation appears in the muscles.
- It is recommended to provide it after completing all series of an exercise. To do this, they lower their bellies, rest their palms on the floor, and lift the upper body upward, bending their backs.
Weight loss exercises should be performed in a well-ventilated area to provide an increased supply of oxygen to the body. It is better to prefer a loose-fitting cotton garment that does not impede air circulation and absorbs moisture well.
A set of exercises to slim your abdomen
Abdominal exercises mainly affect all abdominal muscles, but each element can increase the load on an area.
The following elements must be used to process the upper abdominal muscle:
- First, they lower their backs to the floor, bend their legs to 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 while moving: the hands only support the head slightly. With one exhale, lift your shoulders off the floor and pull them forward toward your feet. The lower back should remain on the floor. At the final point, they linger for a few seconds and return to the floor.
- Lying on the floor, the legs are lifted, 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 the body. When exhaling, by straining the muscles, lift the straight legs so that they are perpendicular to the floor. When inhaling, carefully return the limbs to their original position.
- The position of the body is the same as in the previous abdominal exercise, but the palms are placed under the thighs, back upwards - this helps to relieve the load on the lower back. When exhaling, the legs are bent at the knee joints and pulled to the chest. When inhaled, the limbs straighten but do not sink to the floor.
When working the oblique muscles of the abdomen, rotating the legs is effective:
- Squeeze your fingers behind your head while lying on the floor. The legs are bent at the knees and rise at right angles to the floor. Reach your right knee with the elbow of your right hand. They return to the starting position and repeat the element with the second pair of limbs.
- Lie on the floor, lift one of your legs slightly; we extend his arms on the floor above his head. When exhaling, lift the straightened leg up while pulling the upper body at the same time. They fall to the floor and repeat the movement with their other foot.
The following exercises are also used to form a thin waist:
- They lower their backs to the floor, straighten their legs perpendicular to the body, and spread their arms apart. The straight legs are lowered to the side, first in one direction and then in the other.
- Maintaining the previous position, one leg is straightened above the floor and the other is held perpendicular to the body. On exhalation, the raised leg is guided downward, crossing with the second. The toe stretches towards you. By lightly touching the floor with the heel, they return to their starting position.
- Lying on the floor, both legs are raised. Lower one foot to the side, keeping it straight. They then pick up the initial pose and guide their second leg down and to the side.
The workout should start with 2-3 sets of 15 reps. Their number should increase over time. By following a proper diet and performing all the recommended exercises, you can easily achieve your cherished goal: a flat and toned belly.