Discover the 6 exercises to lose belly fat and how to lose weight.
Have you taken a good resolution to refine your silhouette? Truc Mania is determined to help you find a flat stomach and promote the balance of your intestinal flora. Here are 5 exercises to do at home, followed by advice on how to adapt your diet. With a little effort and investment, you will see your abdominal belt melt away and your digestion improves.
To start a session well and get in shape, Truc Mania advises you to start with abdominal breathing. They will allow you to approach the following exercises with serenity. You will lie on your back and bend your legs.
Your arms are positioned alongside your body. Now you need to take a deep breath, expanding your stomach. Then breathe out slowly and for a long time, contracting your abdominal muscles as much as possible.
You will feel your belly relax then widen and you can also put your hands on it to better appreciate the muscle contractions. This exercise is relaxing and it is an excellent introduction to achieving a complete session intended to lose belly.
You put your mat on the floor and you sit in the center of it. You will inhale with force and when you exhale, place your pelvis back, so that it comes off the ground. Your pubis is oriented as if facing the ceiling. You will feel your belly widen and a muscle contraction appears.
Then, raise your feet and extend your arms in front of you, to go towards your knees without actually touching them. Maintain this balance and breathe deeply at least ten times.
This exercise is interesting because it forces all your abdominal muscles to work together. By contracts, they become more toned and by dint of repetition and work, you will observe a real loss of volume in the belly.
Squats are interesting exercises because they allow you to lose weight in your stomach and strengthen your buttocks at the same time. The entire abdominal strap is firmed up, with the bonus of efficiency around the pelvis.
To do squats, stand up straight with your legs shoulder-width apart. Extend your arms horizontally while looking far ahead. Concentrate so that your feet are perfectly stable and well anchored to the ground while being parallel.
Inhale deeply, and go down on your knees to position your thighs parallel to the ground. You should form a right angle between your calves and your thighs. Then come back up while exhaling and relax your arms.
Repeat the descents and ascents slowly, keeping the heels firmly planted on the ground. Be careful to keep your back straight and not round it when you bend your knees.
Sheathing (also called the plank) is an extremely effective exercise feared by athletes because it requires real involvement. By working on this exercise, you will contract the deep muscles, as well as the back and abdominal muscles. You will also work the muscles of the pelvis, lower limbs, and hips.
To perform this formidable exercise, lie on your stomach and support yourself on your forearms. Then stand on tiptoe, your body should be straight, like aboard.
Contract your buttocks and abdominal strap so that all the muscles become one. You will inhale and exhale deeply and slowly ten times while keeping this posture. Then take a minute or two to relax before moving on to the next exercise.
This how to lose weight exercise is very interesting, provided you do it slowly and steadily. Indeed, it is not a question of doing a speed contest, but of working the muscles in depth.
You are lying on your back and you will support your neck by sliding your hands underneath. Your elbows are spread outwards and you must now bend your legs to form a 90° angle with your pelvis. As you raise your legs, focus on the muscles in your stomach that you will contract the most.
Then extend one leg in front of you, as when pressing a pedal, then alternate with the second leg. Proceed slowly and try to go as far as possible with your toes. Perform two sets of a dozen movements, pausing briefly in between.
For this exercise to be effective, try to dig in your stomach well and make sure that your lower back is always in contact with the ground. Your buttocks should remain static and not move during the exercise, which you should perform slowly and steadily.
The first piece of advice is obviously to stay well hydrated, especially if you practice a sporting activity. The Truc Mania method consists of drinking a lot of water, tea, or infusion, mainly between meals.
Here are the foods to favor in order not to gain a belly and keep a flat stomach:
FIBERS, YES, BUT WITHOUT ABUSING THEM
The fibers are known to improve intestinal transit and give a feeling of satiety which will prevent you from eating more than you need. Be careful not to consume more than 30 grams per day.
VEGETABLES ARE FLAT STOMACH FRIENDS
Rich in fiber and water, vegetables are known to drain the body, and you should consume them in small quantities when raw and prefer steamed vegetables.
PROBIOTICS TO SUPPLEMENT A HEALTHY AND BALANCED DIET
Yogurts and fermented milk help to promote your intestinal balance. Pickles, soy derivatives, and unpasteurized beer in small quantities are also good allies for preserving intestinal flora.
So, are you ready to strengthen your abdominal strap to have a flat stomach before summer?
Now do you think that this exercises are to tedious for you? or are you unable to perform the exercises due to some reason?, i recommend that you read on our other articles on how to lose weight without exercise
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