A woman experiences 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 careful study. Some people's claims to their appearance are justified, others are not, but one thing is certain: it takes a lot of effort to achieve a perfect 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 slim waist has always been considered a sign of femininity, grace and grace, and a flat stomach is the dream of most of 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 peculiarities 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 simultaneously:
- Optimize 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 belly will still not become as elastic and flat as you want, and such hateful sides will not disappear anywhere. You cannot rely on this question and on 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 normally.
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 diet) is of little value, the muscles will become firmer, but will still be hidden under a layer of fat. It will not be possible to get rid of it only with intense training.
Exercise at home
Remember: you do not need to register at 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 to combine cardio and strength training within the same workout, so you will not only train your muscles, but also burn excess fat.
Cardio workouts can be done outdoors if you have the time and time to do them. Among the most popular and effective are brisk walking, jogging and cycling. If you can't get out of the house, you can perform the workout routine from almost any fitness video. Most often, to increase endurance and strengthen the heart muscles, video trainers use various jumps, swings and turns.
Once you finish your cardio workout, start strength training. Of course, these are different types of turns performed in a supine position or on the side with arm support. The starting position will definitely be familiar to you, and the exercises to strengthen the press will be as follows:
- You lie on your back, your legs bent at the knees, your arms behind your head; slowly lifting the upper body and tearing off the shoulder blades, reach for the knees. Do not bend down, do not bend your elbows, do not press your chin to your chest. The most important thing is to try to feel how the abdominal muscles tighten, the upper abdomen. 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 your torso, lift your slightly bent legs up, and try to push yourself off the floor, lifting your pelvis and tensing your abdominal muscles.
- The best exercise for a slim waist: lie on one side, leaning on the arm bent at the elbow. Then, as you exhale, tense your whole body and rise, the only points of contact with the floor should be the feet and arm, most importantly, tense the muscles. The exercise should be repeated for the other party.
For parties you can try the following exercises:
- Stand up straight with legs slightly apart, put your hands on your hips. Rotate your shoulders with your body in different directions, as long as your lower body does not move.
- The starting position is the same as in the first case. Squat low, keeping your hands in the lock of your left thigh, stand up, move your arms in a semicircle above your head to your right thigh, and raise one leg to thigh level. Repeat with the other leg.
- Now lie on the floor and bend your knees at a right angle, lifting them. Place your hands behind your head and stretch your left elbow to your right knee and back. Imagine riding a bike.
Repeat these exercises regularly, 4-5 times a week, set aside about 40 minutes for a cardio workout, for each press exercise do 2 reps 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 workout. Your success is 90% of your perseverance, determination and self-belief and only 10% of your genetic predisposition to the groin. Agree, with this approach you just have to take care of your figure.
The principles of good nutrition
Proper nutrition and weight loss is not a big deal. You just have to burn 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 become 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, as long as the meaning 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?
To the question of how to remove a man's stomach and sides, the answer that is most often heard is this: you should stop drinking beer and eating chips. But in fact, to get rid of the "beer" belly and sides, you need to skillfully combine not only proper nutrition but also exercise.
For greater effect, cardio training should be alternated: running and swimming with heavy weights. By the way, at home you can do the exercises described in this article.
As for diet, increasing the amount of protein and eliminating unhealthy foods: sweets, flour, spicy, fatty and fast foods 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 initially did not tend to accumulate weight in the abdomen and sides, therefore, with only a little effort (depending on the degree of neglect), any man can become like an ancient statue.
That way, if you change your daily routine and do an audit in the refrigerator, then you have a chance to get rid of waist fat. Alas, women will have to work harder and harder for this. But this is not a reason to give up, you deserve to be beautiful.