Many girls spend hours working out in hopes of getting flat abs, but despite all their efforts, the reality remains unchanged. In most cases, this is due to the wrong regimen and focus only on exercise. As you know, weight loss is rarely localized, therefore, complex measures are required to achieve a slim figure, including a balanced diet, adequate physical activity and healthy habits. proper daily routine.
Balanced nutrition for slim waist
The effectiveness of exercise largely depends on nutrition: any physical activity will be ineffective if the calories consumed exceed their expenditure significantly. The beauty of the body also depends on food: improper diet clogs the circulatory and lymphatic systems, leading to cellulite formation and "loose" looking skin.
To lose belly fat, you'll need to change your diet to rule out the following:
- sugar and foods containing sugar;
- flour products;
- chocolate, other than bitter chocolate with a cocoa content of more than 70%;
- alcohol;
- salted food, pickles;
- fatty and smoked foods;
- fast food;
- instant products;
- carbonated drinks, packaged juices;
- sausages and smoked meat products;
- mayonaise.
In weight loss, it is important to maintain a water balance: the body must receive adequate amounts of water to support metabolism and cell renewal. We must not forget the benefits of fiber: it is found in vegetables and helps to stimulate digestion. But you should not include a large amount of fiber in the diet in the early stages - this can lead to serious stomach upset. When consuming bran, you should drink it with plenty of liquid.
It is important for girls to control the amount of fatty acids in their body - at least 0. 8-1 g per kilogram of body weight. The work of the reproductive system largely depends on them, and with a lack of fat in the diet, the body's functioning will malfunction.
Exercise rules to lose weight in the abdomen
Exercise plays a huge role in weight loss and belly fat loss. For successful weight loss, you should 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 is advisable to focus on the abdominal press, not on the arm and leg muscles. When twisting, the lower back is pressed firmly to the floor; When lifting limbs, avoid putting your feet behind your head.
- When working, you should monitor the position of the spine, which is slightly rounded, but not curved in the lower back.
- To enhance fat burning, you should follow the system several times. The exercise ends when there is a burning sensation in the muscles.
- After completing all sets of an exercise, you should stretch. To do this, they lie on their stomachs, palms down on the floor and lift their upper body up, arching their backs.
Should do weight loss exercises in a well-ventilated place to increase the body's oxygen. It is better to give preference to loose cotton clothes, which do not impede air circulation and absorb moisture well.
Do exercises to lose belly fat
Abdominal exercises primarily involve all the abdominal muscles, but individual factors can increase the load on a particular area.
To train 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 place their feet firmly on the floor. The palms are folded at the back of the head, but are not used when moving: the hands only slightly support the head. On an exhale, lift your shoulders off the floor and pull forward toward your legs. The lower back should be flat on the floor. At the final point, they linger for a few seconds and return to the floor.
- Keeping lying on the floor, raise your legs, so that your knees are bent. Twist is repeated.
The following exercises are used to lose weight and tone the lower abdomen:
- They lower their backs to the floor, straighten their legs, and place their arms along the body. On the exhale, with the effort of the muscles, the straight legs are raised so that they are perpendicular to the floor. On inhalation, the limbs are carefully returned to the 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 reduce the load from the lower back. As you exhale, bend your legs at the knee joint and pull toward your chest. On inhalation, the limbs are straightened, but they are not lowered to the floor.
When exercising the oblique muscles of the abdomen, leg rotations work:
- Lie on the floor, clasp your fingers behind your head. Both legs are bent at the knees and raised on the floor at a right angle. Reach with the elbow of the right hand over 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; arms are extended on the overhead floor. As you exhale, straighten your legs and lift them up while pulling your upper body. They lower themselves 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 extended perpendicular to the body, arms outstretched. Two straight legs are lowered to one side, first in one direction and then in the other.
- Maintain the original position, one leg extended straight on the floor, the other leg kept perpendicular to the body. On an exhalation, the raised leg is led down, crossing the leg with the second leg. The toe is pulled towards itself. Lightly touching the heels to the floor, they return to the original position.
- Lie on the floor, raise both legs. Lower one leg to the side, keeping it straight. Then they take the initial position and lead the second leg down and to the side.
You need to start training with 2-3 sets of 15 repetitions. Their number will be increased over time. Adhering to proper nutrition and performing all the exercises set out, you can easily achieve your cherished goal: a flat and toned abdomen.