Many girls devote hours to training in hopes of achieving a flat stomach, but despite all efforts, the situation often remains practically unchanged. In most cases, this is due to the wrong diet and an emphasis only on exercise. . As you know, losing weight is rarely local, so a slim figure requires complex measures, which include a balanced diet, sufficient physical activity and a correct daily routine.
balanced nutrition for slim waist
The effectiveness of training largely depends on nutrition: any physical activity will be ineffective if calorie consumption significantly exceeds their expenditure. The beauty of the body also depends on food: an improper diet provokes congestion in the circulatory system and lymph. This leads to the formation of cellulite and the "loose" appearance of the skin.
To lose belly fat, you need to change your diet to exclude the following:
- sugar and sugar-containing foods;
- wheat flour products;
- Chocolate, excluding bitter chocolate, with a cocoa content above 70%;
- Liquor;
- salty, spicy food;
- fatty and smoked foods;
- fast food;
- instant product;
- carbonated drinks, packaged juices;
- sausages and smoked meat products;
- Mayonnaise.
In losing weight, it is important to maintain water balance: the body must receive a sufficient amount of water to support metabolic processes and cell renewal. We must not forget about the benefits of fiber: it is found in vegetables andhelps stimulate digestion. needed.
It is important for girls to control the intake of fatty acids - at least 0. 8-1 g per kilogram of body weight. The function of the reproductive system largely depends on these and the lack of fat in the diet can lead to the loss of body fat. There is a fault in the work.
Workout Rules for Belly Weight Loss
Exercise plays a huge role in losing weight and reducing belly fat. For weight loss to be successful, you must adhere to the following rules while conducting classes.
- When performing exercises for the abdomen, it is necessary to control the distribution of the load: it should be focused in the abdominal press, and not go to the muscles of the arms and legs. When twisting, the lower back is tightly pressed to the floor. Is; While lifting the limbs, one should avoid keeping the feet behind the head.
- When working, you should monitor the position of the spine, slightly rounding it, but not bending it in the lower back.
- For increased fat burning, you should stick to the multi-rep system. The exercise ends when the muscles are sore.
- After completing all sets of an exercise, it is recommended to do stretches. To do this, they lower themselves on their stomachs, rest their palms on the floor and raise their upper body. Tilt and lift it up.
Weight loss exercises should be performed in a well-ventilated area for increased oxygenation of the body. It is better to give preference to loose cotton clothes that do not obstruct air circulation and absorb moisture well.
A set of exercises to slim the stomach
Exercises for the abdomen mainly involve all the abdominal muscles, but individual elements can increase the load on a specific area.
To work out the upper rectus abdominis muscle, you need to use the following elements:
- 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. Palms are bent behind the head, but they are not used when walkingGoes: The hands only slightly support the head. As you exhale, lift the shoulders off the floor and pull them forward toward the feet. The lower back should remain flat on the floor. At the end point, they last a few seconds. Pause for and return to the floor.
- Lying on the floor, the legs are lifted up, bending them 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 keep their arms along the body. On exhalation, with muscular effort, the straight legs are raised so that they are perpendicular to the floor. On inhalation, the limbs carefully return to their original position.
- The body position is the same as in the previous exercise for the abdomen, but the palms are placed under the thighs with the back facing upwards - this will help to take the load off the lower back. As you exhale, The legs are bent at the knee joints and drawn to the chest. On inhalation, the limbs are straightened, but they are not lowered to the floor.
When working the oblique muscles of the abdomen, leg rotation is effective:
- Lie on the floor and clasp the fingers behind the head. Legs are bent at the knees and lifted off the floor at a right angle. Reach the right knee with the elbow of the right hand. They return to the starting position and perform the second pair of elements. Repeat the element with.
- lie down on the floor, raise one leg slightly; The arms are extended overhead on the floor. On exhalation, the straight leg is lifted up, simultaneously stretching the upper body. They drop to the floor and repeat the movement with the other leg.
The following exercises are also used to make a slim waist:
- They lower their backs to the floor, legs straightened at right angles to the body, arms spread apart. Straight legs are lowered to one side, first in one direction and then in the other.
- Maintaining the previous position, one leg is straightened above the floor, the other is perpendicular to the body. On exhalation, the raised leg is taken down, crossing it with the other. The thumb is pulled towards itself. Lightly touching the floor with the heel, they return to the starting position.
- Lying on the floor, both the legs are lifted up. Keeping one leg straight, it is lowered to the side. Then they take the starting position and take the other leg down and to the side.
You need to start training with 2-3 sets of 15 repetitions. The number of these should be increased over time. Observing proper nutrition and performing all the proposed exercises, you can easily achieve the cherished goal: A flat and toned stomach.