This may seem odd to you, but doing a little exercise just before bed is really beneficial for your health! Ah good ? But yes, it is even the best way to free the body and mind from the stress and tensions of everyday life.
Obviously, we're not asking you to run a marathon before going to bed either! Simple little stretching exercises will do the trick to relax you, strengthen your muscles and help you stay in shape. Do you dream of having a flat stomach? Here is a physical program that is easy to adopt at home...and at the same time, some nutritional advice to complete your routine.
Flat stomach: the golden rules to follow
The little bulges are really cute. But there is no photo, a flat and smooth stomach is definitely more attractive, right? And if it’s well defined with some abs, it’s even better! Yes, but it doesn't come from heaven, especially if you continue to devour crisps and chocolate cakes all the time! There is no secret: to refine your stomach, it requires a certain discipline, a few small sacrifices, a lot of good will, dedication and consistency.
How to get a flat stomach?
How to reduce abdominal fat, avoid recurring bloating and achieve a more athletic build? Needless to say, the key to having a flat stomach is an ingenious combination between a little physical exercise and a balanced diet. In short, everything you refuse to hear! Come on, be reasonable: if you don't make good resolutions and if you don't change certain unhealthy habits, you will never get your flat stomach. And, frankly, it’s not that rocket science! You just need to change your lifestyle to get there. In addition, you will win all the way, since by doing a little sport, eating better and reducing stress, your overall health will be improved!
Balanced diet to complement exercise
Drink water more frequently during the day, increase your dose of fruits and vegetables, reduce foods that are too fatty and sugary, vary your menus... Admit that we're not asking you for the moon either! We simply expect a little common sense from you: opt for a more diverse and healthier diet, without sacrificing all pleasures, but at least think about including the word “moderation” in your daily life. Know that the foods you eat and when you eat them play a key role in the appearance of your belly.
Here are some good habits to adopt:
Eat several small meals per day
To aid digestion and keep your metabolism healthy, it is advisable to eat five or six small meals a day. This is what helps keep you full so you avoid the cravings that lead to unhealthy snacking and snacking.
Limit simple carbohydrates
Yes, you already know, simple carbohydrates are your enemy! We must blame white bread, white rice and refined sugar for causing bloating and abdominal fat. Instead, opt for complex carbohydrates (like sweet potatoes, brown rice and multi-grain whole grain bread), while adding more lean protein to your meals.
Eat more soluble fiber
Also note that soluble fiber increases the feeling of fullness between meals. They reduce the absorption of calories and promote better digestion, which reduces bloating and the feeling of discomfort in the abdomen. There is no shortage of choice: you will find it in fresh fruits (apples, strawberries, citrus fruits), oats, barley, rye, legumes (lentils, chickpeas, beans) and sweet potatoes. Tell yourself that soft fibers and vegetable proteins (the whole nut family!) greatly facilitate intestinal transit.
Drink a lot of water
Drinking enough water is essential to having a flat stomach. Not only does it give you a feeling of fullness between meals, acting as an appetite suppressant, but it also relieves bloating caused by both water retention and constipation. In addition, water boosts the lymphatic system and eliminates toxins from the body. Obviously, you can alternate it with other draining drinks, such as tea infusions which will hydrate the body and limit the desire to snack. On the other hand, be sure to reduce your consumption of alcohol and carbonated drinks as much as possible, which tend to store fat and swell the belly.
Spice up your meals
A high dose of salt often leads to water retention. So, it’s not a question of banishing sweet pleasures in favor of savory treats! However, to burn calories, you can rely on spices. Without overdoing it either, a pinch will be enough. For good digestion and to better assimilate fats, invite the following spices to your plate: pepper, turmeric, chili pepper, cumin, fennel seeds, cinnamon, cloves or even cardamom.
Flat stomach operation: some quick exercises to adopt at home
After the brain, it is in the stomach that all kinds of negative emotions and tensions accumulate. And, inevitably, when we're a little depressed or feeling down, we throw ourselves madly at food. To avoid falling into this trap, there is nothing like relieving stress through sport. Are you “allergic” to it? A gentle activity will also do the trick, as ifple walk, yoga, cycle, swim or meditate. You’ll see, it’s very liberating! Specialists recommend doing at least 30 minutes of physical exercise every day.
And to banish that nasty fat that refuses to dislodge from your belly, we are now going to offer you some simple exercises to do at home. In the evening, before sleeping, take a few minutes to relax and further firm your abdomen.
Rear leg raise
Lie face up with your legs straight.
Place your hands under your lower back and buttocks so that your pelvis is well supported.
Start lifting your legs upward, pressing your thighs together and keeping your legs straight.
Raise them until your hips are fully flexed and you can't go any higher.
You should repeat this exercise 5 to 10 times.
Reverse plank with leg adjustment
Sit on your butt with your legs in a straight position.
Bring your hands a few inches behind you and make sure your fingertips are facing your toes.
Press into your feet and move your butt toward the floor. Keep your body in a diagonal position. You can do the exercise on your elbows if you want.
Finally, raise your right leg, then your left. Be sure to move carefully. Your movements should be slow and steady, without allowing your hips to drop.
Glute bridge with dumbbells
Contract your abdominal area and maintain your position with a bar on each leg.
Roll the dumbbell upwards so that it is positioned directly above your hip.
After that, lower your body to the floor and start a new movement with your heels.
Next, walk your heels forward, passing them through the bar.
Your upper back and the heels of your feet should facilitate movement and exercise, while preserving your body as much as possible.
Once the movement is complete, reverse it and start again from the original position.
Slot
Stand with your feet shoulder-width apart. Squeeze your glutes and shoulder blades. You can perform lunges with just your body weight or use dumbbells.
Take a step forward and step out slightly with one leg, pressing down with your heel first.
Keep your chest upright, bending your knees to form a right angle with both legs.
Tighten your front glute muscle to help protect your knees.
Bulgarian split squat
Stand tall and keep your torso straight.
Next, lower your body to a split squat position then quickly jump up.
Position your legs in a scissor position and finish by putting your opposite leg forward.
Windscreen wipers
On the floor, lie on your back and raise your legs to 90°.
Spread your arms out to the sides for support.
Rotate your legs to one side, without touching the floor.
Turn to the other side.
As you improve, move your arms closer to your body so they provide less stability.
Mason Twist
Sit on the floor with your legs bent. Lean back and lift your feet a few inches off the ground so you're balanced on your butt.
After that, between both hands, grab a weight plate and place it in front of your stomach. Your arms should be slightly bent. You should then cross your ankles and start lifting them off the ground. As for your knees, you must arch them towards you and maintain the balance of your body, while leaning back about 15°.
Next, turn your torso to the left and try to touch the plate on the floor. Remember to breathe well during this process. Once you're done, return to the starting position, while inhaling and exhaling.
Butt lift
Get on all fours, with your wrists under your shoulders, your knees bent, and your core engaged.
Your feet should be positioned around shoulder width apart. This body position is your starting point for the exercise.
Then, primarily use your heels to push off. During this part of the exercise, try not to move your feet for a few seconds.
To finish, slowly return to the initial position at the beginning, remembering to breathe deeply.
The frequency and duration of exercises
In addition to releasing endorphins, eliminating tension and refining your pretty stomach, physical exercise will give you real satisfaction. After a few regular sessions, you will soon be convinced that it is the key to reducing the fat plaguing your belly, but also to improving your mood. As a bonus, you'll sleep like a baby after a few exercises!
How many times a week should you train?
Even the abdomen needs rest, just like any other muscle in the body. Although you often see athletes and great sportsmen spending their day in the gym, remember that excess is bad in everything. Besides, the idea is not to put pressure on yourself or to exhaust yourself excessively. To boost your motivation and avoid fatigue, we advise you to train 3 or 4 times a week. This is already enough to obtain promising results!
How much time should you devote to each session?
To lose belly fat, you need to workout for about 30 to 60 minutes at moderate intensity. It's up to you to define the pace that suits you best!
