A woman feels joy and happiness only if she is completely satisfied with herself. The reflection in the mirror should be perfect, and not only and not so much the face as the figure is the subject of meticulous study. Someone's claims about their appearance are justified, others are not, but one thing is certain: it takes a lot of effort to achieve an ideal figure and then 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 thin waist has always been considered a sign of femininity, grace and grace, and a flat stomach is the dream of most of the fair sex.
Where to start?
The waist, abdomen and hips are the places where fat accumulates treacherously 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 and it is better to act in several directions at once:
- Simplify your diet.
- Lose weight.
- Strengthen your abs.
The thing is, even if you lose a few extra pounds after sitting on one of the brand new diets, your stomach still won't get as stretchy and flat as you want it to, and those hated sides won't disappear anywhere. You cannot rely on this problem 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 function during normal walking.
You can achieve the desired result only by adding tone to the muscles with the help of special exercises. But exercise without a diet (proper and balanced nutrition) is of little value, the muscles will become harder, but they will still be hidden under a layer of fat. It will not be possible to get rid of it only with intensive training.
Exercise at home
Remember: You don't have to sign up for a fitness center to get rid of the hated rolls and creases. 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 time to do it. Among the most popular and effective are brisk walking, jogging and cycling. If you can't leave the house, you can do the workout routine from any fitness video. Most often, to increase endurance and strengthen the muscles of the heart, video course instructors use various jumps, swings and bends.
After completing your cardio workout, start strength training. Obviously these are twists of various kinds performed in the supine position or on the side with support on the arm. The starting position will surely 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 lifting the upper body and tearing off the shoulder blades, reach the knees. Do not bend over, do not join the elbows, do not press the chin to the chest. Above all, try to feel how the muscles of the abdomen, upper abdomen tighten. If at the same time you do not feel unpleasant pain, then everything is done correctly.
- For the lower abdomen, on the other hand, lower your arms along the torso, raise your slightly bent legs and try to push yourself off the ground, lifting the pelvis and tensing the abdominal muscles.
- The best exercise for a slim waist: Lie on your side, resting on your arm bent at the elbow. So, as you exhale, strain your whole body and stand up, the only points of contact with the floor should be the feet and arm, above all, strain the muscles. The exercise should also be repeated for the other side.
For the sides, you can try the following exercises:
- Stand straight with your legs slightly apart, put your hands on your waist. Rotate your shoulders with your body in different directions, as long as your lower body doesn't move.
- The starting pose is the same as in the first case. Squat down, holding your hands in the lock of the left thigh, stand up, move your hands in a semicircle above your head to the right thigh and lift one leg to the height of the thigh. Repeat with the other leg.
- Now lie on the floor and bend your knees at right angles, lifting them up. Put 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, spend about 40 minutes on cardio training, for each exercise for the press, do 2 repetitions, 10-15 times each.
Don't hesitate and don't be shy, don't be afraid to look funny, don't give up on your workout. Your success is 90% of your perseverance, determination and self-confidence and only 10% of your genetic predisposition to thinness. Agree, with this approach, you simply need to take care of your figure.
The principles of good nutrition
Eating well and losing weight is not a big deal. You just need to spend more calories than you consume with food. The 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, fried and salty foods in your diet, because such foods only retain excess water in your body.
By the way, the more protein you consume, the faster your muscles strengthen. But do not overdo it - you need to eat only until the moment when 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. Don't forget to drink as much water as possible, coffee and carbonated drinks are also excluded from the menu. And don't give up on your efforts if you don't find understanding from your loved ones!
Are these tips for men?
When asked how to remove a man's stomach and hips, the answer that is most often heard is the following: you need to stop drinking beer and eating chips. But in fact, in order to get rid of the "beer" belly and hips, it is necessary to skillfully combine not only proper nutrition, but also physical exercise.
For greater effect, cardio training should be alternated: running and swimming with power loads with heavy weights. By the way, at home you can do the exercises described in this article.
As for the diet, an increase in the amount of protein and the elimination of junk food - sweets, flour, spicy, fatty and fast food will very quickly bring 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 inclined to accumulate weight in the abdomen and hips, therefore, with only a little effort (depending on the degree of neglect), any man can become like an ancient statue.
Therefore, if you change your daily routine and check in the refrigerator, you have the possibility to eliminate the fat in the waist area. Alas, women will have to work longer and harder for it. But that's no reason to give up, you deserve to be beautiful.