Slimming flanks and abs involves proper nutrition and exercise.
The main foods that should be included in the diet are vegetables, fruits, nuts and seeds, dairy products, poultry, legumes, seafood, grains, peanuts and olive oil. From beverages, green tea and herbal teas are best used.
You need to eat six times a day. The main meals are breakfast, lunch, dinner, and in between two hours you can have a snack. The most important thing is moderation, to achieve results you cannot starve or overeat.
Diet for Weight Loss on Sides and Belly
A flank and belly diet requires no alcohol, soda, sugary juices, ready-to-eat cereals, canned foods, salty and sweet nuts, whole milk, fried vegetables, margarine, honey and jam, chocolate, sweet pastries. Proper nutrition helps burn fat.
It is sometimes useful to schedule fasting days to lose weight on the sides and abdomen. During the day, drink at least 2 liters of mineral water without gasoline and yogurt. You can drink herbal tea. In addition to burning fat, fasting days also help flush out toxins from the body.
Exercises for burning fat from the sides and belly
To get rid of flank and belly fat, physical exercise is necessary, especially for the press.
Exercise 2 to 4 times a week for at least half an hour. An important condition for burning fat is heart palpitations and breathing during exercise. You can't force it, it's best to practice the exercises often and not be fanatical.
- Lie on your back on the gym mat with your hands behind your head. Slowly bend your legs at your knees and pull them up to your chest. Lift your legs up, keeping them at right angles to your body, count to 5, and slowly return to the starting position. Repeat 10-15 times.
- the same starting position. Bend your knees. During active exhalation, inhale. This allows you to develop proper breathing by using an abdominal press, which is necessary for abdominal muscle development. Breathe like this for a few minutes, but don't get nervous.
- the same starting position. Extend your arms along your body, lift your legs slightly, bend your knees slightly and spread them apart. Cross your legs, raise your head slightly, and return to the starting position. There's no need to elevate your legs, and the workout will work better if you keep them close to the floor. Repeat 10-15 times.
- the same starting position. Very slowly, at the same time, bend your knees slightly, then lower at the same speed. Then do the same for each leg. Run 10 - 15 times.
- the same starting position. Lift your legs without bending your knees, placing them behind your head and touching the floor. Close your eyes and inhale 4-6 times through the diaphragm. As you exhale, straighten so that the vertebrae touch the floor one by one. Don't be in a hurry to avoid hurting your back. Inhale deeply, and as you exhale, slowly lower your legs to the floor. Run 10 - 15 times.
- the same starting position. Touch the toes of the floor without bending the knees, first behind the head, then the right and left sides of the head. Return to the starting position. Run 10 - 15 times.
- Lie on your back with your arms extended along your body. Bend your legs, help with your hands, sit down, and slowly return to the starting position. Run 10 - 15 times.
- Lie on the floor with your hands slightly away from your body, placing your palms on the floor. Use your feet as you would when swimming breaststroke, with your knees apart and your heels together. Run 10 - 15 times.
- Lie on your right side. Place your right straight arm under your head and your left arm at your waist. Raise and lower your left leg. Use the same leg, then do a cycling motion. Return to the starting position. Flip to the other side and repeat the exercise. Run 10 - 15 times.
- Lie on your stomach, clasp your ankles with your hands, tilt your head back, and swing on your stomach for 2 to 3 minutes.