A toned and slender body is not only a guarantee of your beauty, but also a guarantee of health, since excess weight and excess body fat reduce performance, increase fatigue, and reduce resistance to diseases. If you notice that you are prone to obesity, start taking measures to restore the beauty of your body in order to regain your health and vitality, as well as prevent the onset of diseases of the cardiovascular system. To eliminate the fat layer from the abdominal region, you need to be patient and systematically exercise, as well as observe the correct diet.
Instructions
Step 1
Exercise should be a key part of your weight loss. If you are new to sports, contact a qualified gym trainer who will create an individual training schedule for you, determine how much exercise you need to exercise, and how intensively you need to attend workouts to effectively get rid of body fat.
Step 2
In addition, the instructor will help you create the right diet to support your athletic performance. Always train on an empty stomach, at least three hours after eating.
Step 3
If you do not have the opportunity to work out in the gym, purchase special magazines with training complexes or find video courses with suitable exercise complexes in terms of complexity and intensity. This way you can exercise at home.
Step 4
To get rid of the fatty layer in the abdominal area, perform torso twists, which will work all the abdominal muscles, as well as the oblique abdominal muscles. Lie on your back and place your hands under your head.
Step 5
Bend your knees, spread them to the sides and lift your shoulders up, directing them to your knees and keeping your lower back on the floor. Then return to the starting position. To complicate the exercise, cross your legs and raise your pelvis as high as possible, hold for three seconds and lower.
Step 6
An exercise in which you put one leg on the knee of the other will help to strengthen the oblique muscles of the abdomen, directing its knee to the side. With the elbow of the opposite hand, stretch to the knee - first with the right elbow to the left knee, then with the left elbow to the right knee, changing legs. Do an equal number of reps for each leg.
Step 7
Lying on your back, lift your legs up and cross them like scissors. Perform 15-20 crossings 3-5 times in a row.
Step 8
Give yourself enough cardio - run, swim, dance, and do breathing exercises to oxygenate your muscles during exercise.
Step 9
Apply tightening masks, contrast showers and salt baths to the skin - this will help to make the skin more beautiful, fresher and more elastic, as well as improve blood circulation.
Step 10
Monitor your diet. Eliminate sweets, fried and smoked foods from the diet, reduce the amount of fatty foods, and completely eliminate fast food and products made from white flour. Eat more vegetables, fruits, fish and meat, and don't forget about honey, nuts, whole grain breads, cereals and olive oil. Eat small meals several times a day to help balance your diet.
