A woman feels joy and happiness only if she is completely satisfied with herself. The reflection in the mirror should be perfect, and not just and not so much the face, as the figure undergoes a meticulous study. Someone’s claims about their appearance are justified, some are not, but one thing is for sure: it takes a lot of effort to achieve an ideal figure and then to keep it unchanged.
Many women, dissatisfied with their figure, are worried about 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 belly is the dream of most the fairer sex.
Where to start?
The waist, abdomen and sides are the places where fat accumulates treacherously and this can be explained by the characteristics of the female body. You will need to spend a lot of time and effort to get the desired shapes, and it is better to act in several directions at once:
- Run your diet.
- Lose weight.
- Strengthen your abdomen.
The fact is that even if you lose a few extra pounds after sitting on one of the new diets, your stomach will still not become as elastic and flat as you want it to be, and such disgusting sides will not disappear anywhere. You can not rely on this issue and the daily stress associated with a person's normal life. The average person today moves little and reluctantly, and the abdominal muscles do not work during normal walking.
You can achieve the desired result only by adding muscle tone with the help of special exercises. But exercise without diet (proper and balanced nutrition) has little value, the muscles will become stronger but will hide again under a layer of fat. It will not be possible to get rid of it with intense exercise alone.
Exercise at home
Remember: you do not need to register at a fitness center to get rid of the hateful rolls and folds. You can also remove the belly and sides at home. For greater efficiency, try combining cardio and strength exercises within the same workout, so not only will you train your muscles, but you can also burn excess fat.
Cardio workouts can be done outdoors if you have the time and weather to do them. Among the most popular and effective are brisk walking, running and cycling. If you can not get out of the house, you can do the workout routine from almost any fitness video. Most often, to increase stamina and strengthen the heart muscle, video course trainers use different jumps, swings and bends.
Once you have completed your cardio workout, start strength training. Of course, these are different types of turns performed in the supine position or on the arm with arm support. The starting position will definitely be familiar to you, and the exercises to strengthen the press will be as follows:
- You are lying on your back, your legs are bent at the knees, your hands are behind your head; slowly raising the upper body and tearing the edges of the shoulders, lie down towards the knees. Do not bend, do not bend your elbows, do not press your chin to your chest. Most importantly, try to feel how the abdominal muscles tighten, the upper abdomen. If at the same time you do not feel uncomfortable pain, then everything is going well.
- For the lower abdomen, instead, lower the arms along the torso, lift the legs slightly bent upwards, and try to push off the floor, raising the pelvis and tensing the abdominal muscles.
- The best exercise for a slim waist: lie on your side, leaning on your arm bent at the elbow. Then, as you exhale, stretch your whole body and stand up, the only points of contact with the floor should be your legs and arms, most importantly, stretch your muscles. The exercise should be repeated for the other side as well.
For the sides, you can try the following exercises:
- Stand up straight with your legs slightly apart, place your hands on your waist. 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. Sit down, keeping your wrists on your left thigh, standing, move your hands in a semicircle above your head on your right thigh, and raise one leg at thigh level. Repeat with the other leg.
- Now lie on the floor and bend your knees at a right angle, raising them up. Place your hands behind your head and extend your left elbow to your right knee and vice versa. Imagine riding a bicycle.
Repeat these exercises regularly, 4-5 times a week, set aside about 40 minutes for cardio training, for each exercise for the press, do 2 repetitions, 10-15 times in each.
Do not hesitate and do not be ashamed, do not be afraid to look funny, do not give up your training. Your success is 90% of your perseverance, determination and self-confidence, and only 10% of your genetic predisposition to weakness. I agree, with this approach, you just have to take care of your figure.
Principles of good nutrition
Eating right and losing weight is not a big deal. You just have to burn more calories than you consume with food. The basic principle of a healthy diet: less prepared foods and semi-finished products, more vegetables, fruits, dairy products, fish, chicken and cereals. Get rid of sweet and starchy foods, fatty, fried and salty foods in your diet because such foods only store excess water in your body.
By the way, the more protein you consume, the faster your muscles get stronger. But do not overdo it: you should eat only until the feeling of hunger disappears. It is difficult to overeat and lose weight at the same time, while the point is not in a specific product but in its quantity. Remember to drink as much water as possible, coffee and fizzy drinks are also best excluded from the menu. And do not give up your efforts if you do not find understanding from your loved ones!
Are these tips for men?
When asked how to remove a man's belly and sides, the answer most often heard is this: you should give up drinking beer and eat chips. But in fact, to get rid of the belly and sides of the "beer", it is necessary to skillfully combine not only the right food, but also exercise.
For maximum effect, cardio exercises should be alternated: running and swimming with heavy loads of high weights. By the way, at home you can do the exercises that are described in this article.
In terms of diet, an increase in the amount of protein and the removal of unwanted food: sweets, flour, spicy, fatty and fast food will very quickly lead a 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 prone to accumulate weight in the abdomen and sides, therefore, with just a little effort (depending on the degree of negligence), anyone can become like an ancient statue.
Thus, if you change your daily routine and perform an audit in the refrigerator, then you have a chance to get rid of fat in the waist area. Sadly, women will have to work longer and harder for this. But that's not a reason to give up, you deserve to be beautiful.