“Fragile belly will emphasize the boo effect.” what to do (and not to do) to tone your stomach in a month

What exactly is that?

What we commonly call the “little boy” is nothing more or less than the point where the subcutaneous fat falls between the skin and the muscle. It is different from the one located around the organs and is called visceral fat. The first is stored in small pockets around the abdomen.

Nutrition

It is not possible to delete the power supply section if you want to remove it. “Floating is associated with excessive consumption of sugars and fats, which are not eliminated by sports activity and are therefore retained,” explains nutritionist Florence Foucault. To eliminate it, we limit our intake of fats and carbohydrates. “We make sure we only eat two or three servings of fruit a day and eat the equivalent of 4 tablespoons of starchy foods, always accompanied by vegetables,” adds the specialist. At the same time, we increase our protein consumption to develop lean mass; “Because it requires more energy than fat mass, excess protein will be used by the muscles and not stored,” notes the nutritionist. Of course, we also think about limiting alcohol during summer evenings.

Sports

If the short-term goal is to lose weight in a month, “it’s better to focus on cardio and complement muscle strengthening,” says sports trainer William Shankoni. It is ideal to choose the high-intensity method, in other words, a short but very intense effort. Lovers of lower intensity efforts can also delete the dangerous section, provided they sweat for at least an hour to burn fat. “During the first quarter of an hour of training, the body takes carbohydrates from the muscles for energy. When these are depleted, the body attacks the carbohydrates in the blood. And, finally, when the sugar is gone, the body burns the lipids to turn them into energy,” explains the sports coach.

The Tabata method, fast and intense

It’s called the Tabata technique, which is used specifically in Crossfit® practice and is named after its inventor, Japanese professor Izumi Tabata of the Japan National Institute of Fitness and Sports. It’s just a 4 minute workout where you alternate 20 seconds of intense effort and 10 seconds of recovery. All were repeated 8 times.

Specifically, do three Tabata sessions in one week. The first knee raises in place 20 seconds, recover for 10 seconds, then repeat 8 times. At the same time, straighten your arms horizontally to work on your abs. Then continue burpees. Stand, squat, put your hands on the floor and throw your legs back. Bring your feet between your hands to squat again and jump as high as possible. Do as much as you can for 20 seconds, recover for 10 seconds, then repeat 8 times. Finish with going up. In plank position, body horizontal. Bring your right knee to the opposite arm, then do the same with your left knee. Do as much as you can for 20 seconds, recover for 10, then repeat 8 times.

Muscle strengthening

Then fill in 4 basic exercises to do every day. “They work the transversus muscles, abdominal muscles that are invisible but guarantee a flat stomach, rectus muscles (chocolate bars), obliques and quads that connect the last ribs of the pelvis,” notes William. first ventral sheath30 seconds planking on the forearms or hands, contractions of the perineum, abdomen and glutes. Increase the time day by day.

Abdominal crunches emphasize the buoyancy effect

William Shankon, athletic trainer

Then do it side board. Stand on your left hand or forearm with your feet facing each other or on top of each other. Turn your face toward the ceiling with your right arm extended to straighten your spine. Then continue the pose starting blocks. In an inclined plank position, with your arms outstretched, raise your right knee as if you want to touch your right elbow and hold the position for 15 seconds, then lower your leg back down. Repeat the movement with the left knee. Finish withspoon exercise, equipped with mutes. Sit on the ground with your knees pressed to your chest. Balancing on your glutes, straighten your knees while contracting your perineum and at the same time lean your body back without arching your back. Hold the position for 10 seconds. Start gradually, first slightly open the angle of the hips, then gradually increase the amplitude.

Good to know. No need to force yourself to do 50 ab crunches every morning. “The exercise will tend to push the abdomen forward and down, and there is a risk of accentuating the buoyancy effect. We work from the bottom up, squeezing the perineum and not the other way around,” the sports coach elaborates.

Moderate method

Those who have more time and prefer long, moderate-intensity exercise “can opt for three long sessions in a week that last an hour or an hour and a half: Zumba, jogging, rowing or even on an elliptical bike. four core exercises every day,” advises sports coach William Shankon. For those who want to try both methods, plan your week as follows: A Tabata session, run or other cardio session of at least an hour and a muscle-strengthening period consisting of core exercises.

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