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Healthy Food

Finally love your belly: our three-step healthy program

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1. Awaken your muscles

Drawn, powerful, without folds, the “Kardashian stomach” is a criterion of perfection. However, the star recognized a few years ago in “The Incredible Kardashian Family” never to go out without a tight sheath. Today, Kim visibly connects (supporting crop tops) sports sessions. We too are getting started, but gently…

Read also >> 24 hours in the life of sports coach Joëlle B, flat stomach expert

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We work the transverse

To have a musculature that develops the abdominal strap without injury, without traumatizing the pelvic floor or the lower back, we strengthen the deep muscles by targeting the transverse with hypopressive exercises. To do this, we acclaim the “stomach vacuum”, a yoga technique as gentle as it is impressive, which consists of inflating your stomach as much as possible while inhaling, then bringing it in as much as possible while exhaling. “We then contract the perineum and we create a “movement of waves” which solicits the transverse. This allows you to massage the internal organs, with the aim of decongesting them and stimulating transit,” explains coach Anaïs Jazmine (1), who converted her 66,000 followers on Instagram to her BellySculpting method (belly- sculpting.com).

We drop the crunches

Beware of classic crunches, which build up the rectus muscle (the rectus muscle of the abdomen) and pull on the lower back, which is quite harmful for the back. “These movements can lead to the opposite effect, warns Anaïs Jazmine, with a belly that comes out, because of the viscera that push on the muscles. The pressure exerted is very strong and can cause a weakening of the pelvic floor…” Prefer static sheathing – to watch in the new global virtual program “Body Conscious”, by Laure Dary (lauredarystudio.com), dancer and yoga teacher, who includes a video dedicated to sheathing.

2. Stop storing

Beyond the aesthetic aspect, adipose tissue is far from being an inert mass. A publication by Inserm tells us that it participates in the regulation of basic metabolism, that is to say our ability to naturally burn calories in action as well as at rest. It plays an essential role in our overall health by secreting different substances that allow it to communicate with our organs, the liver, the muscles, the heart, the vessels. If there is too much adipose tissue, it can lead to metabolic syndrome, i.e. an accumulation of disorders (hyperglycemia, excess triglycerides, bad cholesterol, high blood pressure, heart disease, diabetes, etc.). What convince us to look at the navel differently.

We take care of our hygiene

To reduce your waistline, you have to stimulate the metabolism. As soon as chaos sets in on our plate or our sleep, for example, the body slows down its ability to burn calories. Including during a restrictive diet, “because it will adapt to the lack of calorie intake. After a while, we eat little, we no longer lose a gram, ”comments Claudia Modica (2), ex-footballer and personal trainer (@claudiapersonaltrainer). To restart the machine, the coach recommends benevolence: we go “piano”. Clearly, we flee the prolonged caloric deficit and we do not deprive ourselves of carbohydrates, contained in fruits, rice, pasta, potatoes, sweet potatoes, oats, lentils, bread. The whole organism needs this energy and a balance between food. Frustration, no thanks.

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Replace cardio with muscle building

Muscle wasting, inevitable with age, lowers our basic metabolism. “Contrary to popular belief, you shouldn’t rush your body, nor do high-intensity cardio, recommends Claudia Modica, but rather optimize your muscle mass with strengthening, three times a week ideally, and be active on a daily basis. by not missing any opportunity to walk, climb stairs, work standing on a high desk, dance…”

3. Learn to breathe

When you inhale, the diaphragm (the large breathing muscle located under the rib cage) and the perineum lower. On exhalation, these muscles move up. “Between the two is the digestive tract, which undergoes these pressures, creating a beneficial massage for digestion and vascularization,” says Anaïs Jazmine. This natural drainage flattens the belly. But if the breathing is not complete, or too high, the digestive organs are compressed, which can cause constipation, gastric problems, kidney disturbances, even neck pain. “Most people inhale correctly, but exhale badly,” continues Anaïs Jazmine. This is the case of stressed, tense people, or pregnant women. However, if we do not breathe, the diaphragm does not rise. This is how stress causes bloating, for example. To remedy this, we practice activities where the expiratory times are longer than the inspiratory times, such as cardiac coherence or meditation.

4. Take care of your digestion

Antibiotic treatment but also the ingestion of pesticides and additives reduce the quality and quantity of the microbiota (the intestinal flora). According to an Inserm study, the alteration of the latter is a serious lead to explain certain digestive diseases or intestinal functional disorders such as irritable bowel syndrome. Ultimately, you can end up with a swollen belly, two more holes in your belt… without having taken a gram. On the advice of Laëtitia Proust-Millon, dietician (laetitiaproustmillon.com) and author of several recipe books (3), we favor omega-3s, antioxidants, probiotics and prebiotics in a selection of natural foods (read box opposite).

5. Get a massage

In the Japanese tradition, the “hara”, located in the lower abdomen, is considered one of the main energy centers of the body where stress, toxins and negative emotions are housed. For Chantal Lehmann, a specialist in the field, the abdominal massage must be extremely gentle and long. Beware of abrupt gestures that claim to be profound. The stomach may turn up and even swell even more afterwards. We are therefore moving towards appropriate treatments such as Korean relaxation. “In this practice, I feel each organ, making it vibrate,” explains Chantal Lehmann. At the same time, I use tools such as suction cups or a moxa. As a result, we find ourselves in a meditative state and we deflate. “Softness has a very powerful action and can help restore a fragile microbiota in a few sessions”, comments the expert. To be practiced once every two months (chantallehmann.com). Another Japanese treatment, Fuku, which begins with a relaxing massage of the head and neck, before a belly shiatsu, accompanied by deep breathing. The pressures are soft, with touches and vibrations. Fuku loosens the diaphragm and helps the intestines eliminate waste (bainsdumarais.fr; suisen.fr).

6. Smooth skin

The quality of our skin is influenced by our environment (sun, pollution, etc.). And, as far as the belly is concerned, the yo-yo effect, pregnancies and declining hormones leave their mark… Additional difficulty? Cellulite, which forms independently of our diet, due to hormonal factors in particular. In terms of slackening of the skin, firmness and tone, radiofrequency is largely successful. By heating the fibroblasts to 45 degrees, this technique manages to revive the production of collagen, elastin and hyaluronic acid naturally present in our body. . A series of five to ten sessions once a year is necessary to maintain the renewal of the fiber rate. If the results are notable, they unfortunately do not work miracles. However, the latest generation protocols now make it possible to combine other techniques, such as microneedling (Morpheus8), ultrasound (Exilis Elite from BTL), HIFEM energy, which contracts muscle fibers, to perfect abs (Emsculpt Neo from BTL), or even shock waves to stimulate circulation and the elimination process (from Deleo). We deflate but the wallet too.

1. Author of “The BellySculpting Method for a flatter stomach” (ed. Leduc). In bookstores May 17. 2. Author of “Rip it all up. The 5 steps to transform your body and your mind” (ed. Hugo New Life). 3. To be published: “500 anti-inflammatory recipes” (ed. Leduc), co-written with Alix Lefief-Delcourt. In bookstores June 21.

On the menu

To facilitate digestion and boost the basic metabolism, here is a selection of anti-inflammatory nutrients from dietician Laëtitia Proust-Millon, to draw from our daily diet.

Omega-3s

They are found in oily fish, organic eggs, seafood, seaweed, oil seeds and fruits (especially flax and chia seeds), chia, flax, camelina, walnut oils and rapeseed, lamb’s lettuce, purslane. “To properly assimilate omega-3s, it is important not to consume too many omega-6s. [d’autres acides gras présents notamment dans le tournesol, le soja, le maïs, ndlr] “, explains Laëtitia Proust-Millon. For this, there are some simple tricks. We choose oils that are both rich in omega-3 and have an omega-6/omega-3 ratio of less than 3 or 4 to 1: camelina, rapeseed, flaxseed oils… We also favor products bearing the Bleu-Blanc-Cœur label, guaranteeing that the animals benefit from a diet enriched in omega-3 (flaxseed, alfalfa, grass, etc.).

Antioxidants

Vitamin C

At the moment, we favor berries, red fruits, red peppers, cabbage, parsley…

Vitamin E

Vegetable oils, oilseeds (almonds, hazelnuts, etc.), wheat germ, whole grains, seafood, broccoli, spinach, asparagus are full of them.

Polyphenols

They are present in blackberries, strawberries, apples, onions, broccoli, grapes, red wine, green tea, citrus fruits, avocados.

Selenium

We seek it at the source: in fish, shellfish, offal, legumes, oleaginous fruits, eggs, mushrooms, garlic, spinach. Zinc Meat, poultry, offal, fish, seafood (especially oysters), cheeses (Maroilles, Morbier, Livarot, etc.) prove to be veritable mines.

Carotenoids

These natural pigments give their yellow and red color to fruits and vegetables, mushrooms and algae. Dark green vegetables (broccoli, spinach, etc.) also contain it.

Prebiotics

The best known are fructans. They are mainly found in garlic, artichoke hearts, asparagus, bananas, chives, shallots, onions, leeks, salsify.

Probiotics

They are present naturally in milk and fermented cheeses, vegetables and lacto-fermented products, sourdough bread.

Enzymes

Like bromelain or bromelain, which is found in the flesh of pineapple, and more specifically in the stem and root of the plant.

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