A taut body is the wish of most women. Its role in achieving an attractive appearance protects the body from diseases resulting from fatty sagging. It protects arteries and blood vessels from blockages that lead to strokes and strokes.

To get a taut spine, you should perform a set of exercises that target the lower back muscle, stomach muscles, and flank muscles, thus improving the body's posture and integrity.

Exercises focus on moving the upper back muscles, in turn, to tighten the body from the top. In contrast, shoulder muscle exercises expand the arms and move them away from each other, and chest muscle exercises inflate and expand the chest area.

The leg muscles are essential in stretching the body, as they give the body strength, in addition to being a support for the upper body.

For a slim and taut body

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Nutritionists explain that “a slim and tight body requires a balanced diet, and discipline in exercises that tightens the muscles of the body.” Performing cardiovascular exercises, along with muscle-building activities, will achieve the desired result, in addition to consuming appropriate foods to nourish muscles and reduce stored fats.

Consume fewer calories

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It is essential to burn more calories than those consumed, as 3500 calories burned equals a lost kilogram of body weight, which calls for reducing the total calories consumed, and burning calories through exercise.

On the nutritional side, it is useful to divide meals into six small ones a day, with an interval of two or three hours between one meal and the other, which helps suppress appetite, in addition to increasing the metabolism rate to burn more fat.

Besides, it benefits the consumption of a variety of nutrients, according to the following: from 45 to 65% of calories from carbohydrates, from 10 to 35% of calories from protein, and from 20 to 35% of calories from fat, with the need to choose healthy carbohydrates (whole grains, fruits, and vegetables), as well as lean protein (lean meat and low-fat dairy products), and healthy fats (olive oil and nuts).

Important body-tightening exercises

1. Cardio exercises

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You must do 30 minutes of aerobic exercise daily, according to the guidelines for physical activity for Americans, as cardio workouts burn fat and tighten the body, such as: running, swimming, and boxing.

2. High-intensity interval training

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It is essential to create intervals between training movements to burn calories efficiently, says the American Council on Exercise. Interval training burns more calories in a short time, especially if an aerobic activity accompanies it by working at high intensity for 30 seconds, at moderate intensity for a minute.

3- Build muscle

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Muscle is built through strength training, for at least two days up to four a week. Divide the days by working the legs and torso on a day, the chest and triceps together, and the back and biceps on a particular day. Choose from 6 to 10 strength training exercises each day, with groups of each activity completing 8 to 12 repetitions of each set.

Four training the abdominal muscles every day

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The focus should be on the abdominal area mainly, by doing abdominal muscle training on most days of the week, after aerobic exercises. Abdominal exercises can also be practiced every day because the abdominal muscles do not need a rest day. In addition to a choice of 3 activities, you must complete 3 sets of 15 exercises. There is no objection to combining practices of all kinds, according to the specialist.

Thanks for reading

Ins.

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