Exercise vacuum
Athletes consider vacuum the most effective of all the presented abdominal loads. Advantages of using vacuum:
- reduction of fat layer at the waist;
- reduction of sagging and stretched abdomen;
- reduces back pain;
- performed at home.
It is necessary to perform a vacuum 5 times a week. Sequence of actions when performing:
- You need to stand straight, feet shoulder-width apart, hands on hips;
- Slowly inhale deeply through your nose, taking in as much air as possible. Then you need to exhale with great force so that the stomach is in the position where the navel seems to be glued to the spine. It is while exhaling that it is difficult to assume this position. This is the effectiveness of the exercise. The exercise lasts 15-20 seconds.
Can be performed sitting, lying on your back, standing on all fours.
The belly doesn't grow. All about a flat stomach
The absence of a clearly defined waist is not only an aesthetic issue. Excess fat in the abdominal area promises cardiovascular diseases, type 2 diabetes and other equally serious health problems. It is extremely difficult to get rid of it. But there are a number of products that will help you lose weight in this particular part of the body.
Avocado
Calories vary, and despite the fact that avocado is a very high-calorie product, it has quite a lot of benefits. First of all, these are the right fats, dietary fiber, antioxidants, vitamins and minerals. For example, potassium. It is known to improve the functioning of our main muscles and has a diuretic effect, thereby normalizing blood pressure.
Avocado is the first fighter on the front in the fight against visceral fat. This has been clinically proven. The study involved 111 adults. They were divided into two groups. The first was given an avocado a day, and the second was compensated for the same amount of calories with other foods. After three months, it was discovered that people who ate avocados every day lost 1-2 kilograms and reduced their waistlines by several centimeters.
If you have not yet joined the club of lovers of this fruit, start your journey with a smoothie or salad. In addition, avocados can be added to sandwiches, soups, and even made into desserts.
Nuts
Nuts are not only healthy fats, but also plant-based protein and antioxidants. In addition, nuts contain magnesium, which helps us sleep better and cope with stress faster. To achieve such results, you need to eat a handful of nuts every day. By the way, it can be a mix of different varieties of nuts: almonds, cashews, Brazilian, hazelnuts, macadamia, pecans, pistachios, hazelnuts, walnuts. They can also be added to smoothies, salads or desserts.
Lentils
Lentils are rich in plant protein and are gluten-free. Dishes made from it turn out tasty, nutritious and healthy, because this type of legume contains a lot of minerals, antioxidants and dietary fiber. By the way, according to recent studies, every additional 10 grams of fiber in the diet reduces visceral fat by 3.7%. In addition, regular consumption of lentils improves digestion and helps reduce cholesterol levels. Try making lentil soup or adding cooked lentils to a salad.
Whole grain products
Even though some diets prohibit the consumption of whole grains, they remain very healthy. And most importantly, they help fight visceral fat. Oatmeal is ideal for breakfast, quinoa is ideal as a base for a salad, and brown rice or long-cooked pasta is ideal for an early dinner.
wild fish
Wild fish is practically the only food containing vitamin D in large quantities. It is very important not only for our immunity, but also for the absorption of calcium, as well as mental health. By the way, it will also fight fat in the waist area. So don't be afraid to add salmon to your diet. One serving contains up to 80% of the daily value of vitamin D. And there are so many options for preparing fish! It can be boiled, baked, salted or made into a pate.
Nutrition for a flat stomach
To achieve excellent results, you need to adhere to proper nutrition. The amount of fiber should be increased to the maximum. A large amount of the beneficial substance is found in oatmeal, fruits, vegetables and other cereals. It is important that these products are present for breakfast, lunch and dinner.
You can snack between meals with apples or peaches.
It is recommended to exclude from the diet:
- mayonnaise,
- cheese,
- excess fat
- fried foods,
- butter.
The salad can be dressed with a spoon of olive oil instead of mayonnaise and sour cream.
Fiber is considered to be the best ingredient in weight loss due to its nutritional value as it is small. However, it fills the stomach and gives a feeling of fullness. Fiber is necessary to normalize the digestive process and prevent the development of stomach ulcers.
Eliminate fried and fatty foods from your diet
Nutrition for a flat stomach is based on some rules:
- you need to eat a little every 3-4 hours;
- drink more water, green tea;
- use fruit as a snack;
- increase the amount of citrus fruits;
- limit the consumption of salt, sugar, white bread, baked goods and refined foods.
It is necessary to remove sweets and cakes from your usual diet. You need to stick to meal times, drink more fluids, and add citrus fruits to your diet. Be sure to give up bad habits, as they disrupt the metabolic process.
You also need to add rice, kefir, and buckwheat to the main products, which help remove waste and toxins from the body.
To tighten my stomach, I first revised my diet
It is important to include in your daily diet those foods that will nourish your skin as efficiently as possible.
Only if the skin receives the proper amount of the “right” proteins, fats and carbohydrates can you count on its rapid tightening. It is important to maintain the correct balance of all the main elements. Since I was a nursing mother when I started struggling with sagging belly, it was important for me that the dietary recommendations did not conflict with the nutritional advice for a pregnant woman.
I turned to a nutritionist with questions about proper nutrition. It turned out that the advice is quite simple. They concern each element separately.
- Squirrels.
You can and should eat proteins of both animal and plant origin (poultry, meat, fish, legumes, etc.). It is important to consume no more than the recommended amount - up to 2 grams per kilogram of weight. And this is not for one meal, but the daily norm. - Fats.
It is better to give preference to fats of vegetable origin. I chose extra virgin olive oil, which is rich in polyunsaturated fatty acids. The daily norm is about 30 grams. (not less). - Carbohydrates.
The diet should include mainly complex carbohydrates, for example, whole wheat flour, raw vegetables, cereals, etc. I used fruits and honey as simple carbohydrates.
The variety of food pleased me so much that I got my husband hooked on such food. I started, but he clearly showed progress in losing weight (the “beer” belly began to go away).
Fifth exercise
Sit on the mat, bend your knees and place your feet on the floor, placing them hip-width apart. Stretch your arms forward. Using your abdominal muscles, smoothly lower yourself to the floor until your lower back touches the mat. Relax your neck and stretch your arms forward. Lock in this position for 30-40 seconds . Then continue downward and brace yourself again, leaving only your shoulders, neck and head above the floor. Then lower yourself onto the mat and begin a smooth upward movement with your body. When three-quarters of your back is above the floor, hold for 30-40 seconds . Return to starting position and repeat. Watch your breathing: as you exhale, tighten your abdominal muscles deeper, and as you inhale, stretch the muscles along the spine.
Fourth exercise
Place your feet wider than your shoulders and point your toes out to the sides. Take a basic position. Watch your knee joint. It should be perpendicular to the foot. Raise your arms in front of you and join your palms at shoulder level. Keeping your lower back neutral, bend your knees and lower your pelvis down slightly. Lock in this position for 30-40 seconds. Then lower your pelvis even lower and fixate at this level. Lower yourself down again, this time until your thighs are parallel to the floor. Also fixate for 30-40 seconds . Return to starting position and repeat.
