Many girls dedicate hours of training 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 the emphasis is only on exercise. As you know, weight loss is rarely local, so a slim figure requires complex measures that include a balanced diet, adequate physical activity and a proper daily routine.
A balanced diet for a slim waist
The effectiveness of training depends largely on diet: any physical activity will be ineffective if calorie intake significantly exceeds their consumption. The beauty of the body also depends on food: improper diet causes congestion in the circulatory system and lymph, which leads to the formation of cellulite and a "relaxed" appearance of the skin.
To reduce belly fat, you will need to change your diet to eliminate the following:
- sugar and sugar-containing foods;
- wheat flour products;
- chocolate, other than bitter chocolate, containing more than 70% cocoa;
- alcohol;
- salty, sour foods;
- fatty and smoked foods;
- fast food;
- instant products;
- carbonated beverages, packaged juices;
- sausages and smoked meat products;
- mayonnaise.
In losing weight, it is important to maintain water balance: the body must get enough water to support metabolic processes and cell renewal. We must not forget the benefits of fiber: they are found in vegetables and help stimulate digestion. But you should not include large amounts of fiber in your diet in the early stages - this can lead to serious stomach discomfort. When consuming bran, they should be drunk 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 them, and with the lack of fat in the diet, there are malfunctions in the functioning of the organism.
Exercise rules for weight loss on the stomach
Exercise plays a huge role in weight loss and belly fat. In order for weight loss to be successful, the following rules should be followed when teaching.
- When performing abdominal exercises it is necessary to control the distribution of the load: one should concentrate on the abdominal press and not enter the muscles of the arms and legs. When twisting, the lower back is pressed firmly to the floor; when lifting limbs, avoid putting your feet behind your head.
- When working, the position of the spine should be followed, slightly rounding it, but not bending it in the lower part of the back.
- For increased fat burning, you should stick to a multi-repetition system. The exercise ends when a burning sensation occurs in the muscles.
- After completing all series of one exercise, stretching is recommended. To do this, they lower themselves to their stomachs, rest their palms on the floor and lift their upper body upwards, bending their backs.
Weight loss exercises should be performed in a well-ventilated area for improved oxygenation of the body. It is better to give preference to loose cotton clothing that does not interfere with air circulation and absorbs moisture well.
A set of exercises for losing weight belly
Abdominal exercises generally involve all the abdominal muscles, but certain elements can increase the load on a particular area.
The following elements must be used for the work of the upper rectus abdominis muscle:
- First, they lower their backs to the floor, bend their legs at the knees, and rest their feet firmly on the floor surface. The palms are folded at the nape of the neck, but are not used when moving: the hands only slightly support the head. As you exhale, lift your shoulders off the floor and pull them forward toward your legs. The lower back should remain flat on the floor. At the end point, they linger for a few seconds and return to the floor.
- Remaining lying on the floor, the legs are raised, leaving them bent at the knees. The twisting 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 hands next to their bodies. On the exhale, with the effort of the muscles, the straight legs are raised so that they are perpendicular to the floor. When inhaling, 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 below the thighs with the back facing up - this will help release the load from the lower back. As you exhale, your legs bend at the knee joints and pull towards your chest. When inhaling, the limbs straighten, but do not fall to the floor.
When exercising the oblique muscles of the abdomen, leg rotations are effective:
- Lying on the floor, connect your fingers behind your head. The legs are bent at the knees and raised above the floor at a right angle. Reach the right knee with the elbow of the right hand. They return to the starting position and repeat the element with another pair of limbs.
- Lie on the floor, lift one leg slightly; his arms are outstretched on the floor above his head. On the exhale, the straightened leg is lifted upwards while at the same time 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 slim waist:
- They lower their backs to the floor, legs straight at right angles to the body, arms outstretched. Straight legs are lowered to the side, first in one direction and then in the other.
- Retaining the previous position, one leg is straightened above the floor, the other is held perpendicular to the body. On the exhale, the raised leg is guided downward, crossing it with the other. The toe is pulled towards itself. Lightly touching under the heel, they return to the starting position.
- Lying on the floor, both legs are raised. One leg is lowered to the side, keeping it straight. They then assume the initial pose and take the other leg down and to the side.
It is necessary to start training with 2-3 sets of 15 repetitions. Their number should increase over time. By observing a proper diet and performing all the suggested exercises, you can easily achieve the desired goal: a flat and taut belly.