A woman feels joy and happiness only if she is completely satisfied with herself. The reflection in the mirror must be perfect, and not only and not so much the face as the figure is subjected to a meticulous study. Someone's claims about her appearance are justified, others are not, but one thing is certain: it takes a lot of effort to get an ideal figure and then keep it unchanged.
Many women, dissatisfied with their figure, are concerned with the answer to the question: how to remove the stomach and sides? After all, a slim waist has always been considered a sign of femininity, grace and grace, and a flat stomach is the dream of most females.
Where to start?
The waist, abdomen and sides are places where fat accumulates in a treacherous way and this can be explained by the characteristics of the female body. You will have to spend a lot of time and effort to acquire the desired shapes, it is better to act in several directions at the same time:
- Simplify your diet.
- Lose weight.
- Strengthen your abs.
The fact is, even if you lose a few extra pounds after following one of the latest diets, your stomach still won't become as elastic and flat as you'd like, and those hated sides won't disappear anywhere. This problem and the daily stress associated with a person's normal life cannot be trusted. The average person today moves little and reluctantly, and the abdominal muscles don't work during normal walking.
You can achieve the desired result just by adding muscle tone with the help of special exercises. But exercise without a diet (adequate and balanced diet) is of little value, the muscles will get harder but will still be hidden under a layer of fat. It will not be possible to get rid of it with just intensive training.
exercise at home
Remember, you don't need to join a gym to get rid of those nasty curls and creases. You can also remove the belly and sides at home. For greater efficiency, try combining cardiovascular and strength exercises in the same workout so you not only work your muscles, but burn off excess fat as well.
Cardiovascular exercises can be done outdoors if you have the time and climate to do it. Among the most popular and effective are brisk walking, jogging, and cycling. If you can't get out of the house, you can do your workout routine from just about any fitness video. Most of the time, to increase endurance and strengthen the heart muscles, video course trainers use various jumps, swings and turns.
After completing cardiovascular training, begin strength training. Of course, we are talking about various types of twists performed in the supine position or laterally with arm support. The starting position is sure to be familiar to you, and the exercises to strengthen the press will be as follows:
- You are lying on your back, legs bent at the knees, hands behind your head; slowly lifting your upper body and pulling out your shoulder blades, reach your knees. Don't bend over, don't bring your elbows together, don't press your chin to your chest. Most importantly, try to feel how the muscles in your abdomen, your upper abdomen, contract. If at the same time you don't feel unpleasant pains, then everything is being done correctly.
- For the lower abdomen, on the contrary, lower your arms along the torso, lift your legs slightly bent, and try to push the floor, lifting your pelvis and tensing your abdominal muscles.
- The best exercise for a slim waist: Lie on your side, supporting yourself on your bent arm at the elbow. Then, as you exhale, stretch your entire body, and stand up, the only points of contact with the floor should be your feet and arms, and most importantly, stretch your muscles. The exercise must be repeated for the other side as well.
Sideways, you can try the following exercises:
- Stand straight with your legs slightly apart, place your hands on your hips. Rotate your shoulders with your body in different directions as long as your lower body does not move.
- The initial pose is the same as in the first case. Squat down, keeping your hands locked on your left thigh, standing up, move your hands in a semicircle over your head to your right thigh, and lift one leg to thigh level. Repeat with the other leg.
- Now lie down on the floor and bend your knees at right angles, lifting them up. Place your hands behind your head and stretch your left elbow to your right knee and vice versa. Imagine riding a bicycle.
Repeat these exercises regularly, 4-5 times a week, allow about 40 minutes for cardiovascular training, for each press exercise, do 2 reps, 10-15 times each.
Don't hesitate and don't be shy, don't be afraid to look funny, don't stop training. Your success is 90% of your perseverance, determination and belief in yourself, and only 10% of your genetic predisposition to thinness. I agree, with this approach you simply have to take care of your figure.
The basics of good nutrition
Eating well and losing weight is no big deal. You just need to expend more calories than you consume with food. Basic principle of healthy eating: less prepared foods and semi-finished products, more vegetables, fruits, dairy products, fish, chicken and cereals. Get rid of sweet and starchy foods, fatty foods, fried foods and salty foods in your diet because these foods only retain excess water in your body.
By the way, the more protein you consume, the faster your muscles get stronger. But don't overdo it: you only need to eat until the feeling of hunger goes away. It's hard to overeat and lose weight at the same time, as long as the point is not on a specific product, but on how much. Don't forget to drink as much water as possible, coffee and soft drinks should also be excluded from the menu. And don't give up on your efforts if you don't find the understanding of your loved ones!
Are these tips for men?
When asked how to remove a man's stomach and sides, the most commonly heard answer is: you need to stop drinking beer and eating potato chips. But in fact, to get rid of the belly and sides of the "beer" you need to skillfully combine not only proper nutrition, but exercise as well.
For the greatest effect, cardiovascular training should be alternated: running and swimming with force loads with high weights. By the way, at home you can do the exercises that were described in this article.
As for the diet, the increase in the amount of protein and the elimination of junk food: sweets, flour, spicy, fatty and fast food will very quickly lead man to the desired result. The key word here is "fast", this is the peculiarity of male weight loss. The body of a representative of the strong half of humanity is not initially inclined to accumulate weight in the abdomen and sides, so with just a little effort (depending on the degree of neglect) every man can become like an ancient statue.
That way, if you change your daily routine and do a refrigerator audit, you'll have a chance to get rid of the fat around your waist. Unfortunately, women will have to work harder and harder for this. But that's no reason to give up, you deserve to be beautiful.