A woman feels joy and happiness only when she is completely satisfied with herself. The reflection in the mirror should be perfect, and not only and not so much the face, but the figure, is subjected to a meticulous study. Some demands on your appearance are justified, some are not, but one thing is certain: It takes a lot of effort to achieve an ideal figure and then to keep it unchanged.
Many women who are dissatisfied with their figure worry about the answer to the question: how to remove the belly 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 fairer sexes.
Where should I start?
The waist, belly and sides are the places where fat treacherously accumulates, and this can be explained by the characteristics of the female body. You need to spend a lot of time and effort to get the shapes you want, and it is better to act in several directions at once:
- Optimize your diet.
- Decrease.
- Strengthen your abs.
The fact is, even if you lose a few extra pounds after one of the newfangled diets, your belly still won't get the elastic and flat the way you'd like, and such hated sides will not go anywhere. You cannot rely on this problem and the daily stresses associated with someone's normal life. The average person today moves little and reluctantly, and the abdominal muscles do not work during normal walking.
You can only achieve the desired result by tightening the muscles with the help of special exercises. But exercise without a diet (proper and balanced nutrition) has little value, the muscles become harder, but they are still hidden under a layer of fat. Only through intense training will it not be possible to get rid of it.
Train at home
Remember: you don't have to sign up for a fitness center to get rid of the hated rolls and wrinkles. You can also remove the belly and sides at home. For greater efficiency, try combining cardio and strength exercises within the same workout so that you can not only work your muscles but also burn excess fat.
Cardio workouts can be done outdoors if you have the time and weather to do it. The most popular and effective include brisk walking, jogging, and cycling. If you can't leave the house, you can do the workout routine from almost any fitness video. To increase endurance and strengthen the heart muscles, video trainers most often use various jumps, turns and turns.
After completing your cardio workout, start weight training. Of course, we are talking about different types of twists, performed in the supine or sideways position with support on the arm. The starting position will certainly look familiar to you, and the press strengthening exercises will look like this:
- You lie on your back, your legs are bent at your knees, your hands are behind your head; slowly lift your torso and tear off your shoulder blades, grab your knees. Do not let yourself fall, do not bring your elbows together, or press your chin against your chest. Above all, try to feel the muscles in your stomach and upper abdomen tighten. If at the same time you do not feel uncomfortable pain, then everything will be done correctly.
- For the lower abdomen, however, lower your arms along your upper body, lift your slightly bent legs, and try to push yourself off the floor by lifting your pelvis and tensing your abdominal muscles.
- The best exercise for a thin waist: Lie on your side and rest on your arm bent at the elbow. Then, as you exhale, tense your whole body and stand up, the only points of contact with the floor should be your feet and arms, especially 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 in different directions with your body as long as the lower part of your body is not moving.
- The starting pose is the same as in the first case. Crouch down deeply, keep your hands in the lock on your left thigh, stand up, move your hands in a semicircle above your head to your right thigh, and raise one leg at the level of your thigh. Repeat with the other leg.
- Now lie down on the floor and bend your knees at a right angle and lift them up. Put your hands behind your head and extend your left elbow towards your right knee and vice versa. Imagine you are riding a bicycle.
Repeat these exercises regularly, 4-5 times a week, set aside about 40 minutes for the cardio workout, for each exercise for the press, do 2 repetitions, 10-15 times each.
Do not hesitate and do not be shy, do not be afraid to look funny, do not stop exercising. Your success consists 90% of your persistence, determination and belief in yourself and only 10% of your genetic make-up for being slim. Agree, with this approach all you have to do is take care of your figure.
The principles of good nutrition
Eating right and losing weight is not a big deal. You just need to consume more calories than you consume with food. The basic principle of a healthy diet: fewer ready meals and semi-finished products, more vegetables, fruit, dairy products, fish, chicken and cereals. Avoid sweet and starchy foods, fatty, fried, and salty foods in your diet as these foods only store excess water in your body.
By the way, the more protein you eat, the faster your muscles get stronger. But don't overdo it: all you have to do is keep eating until the feeling of hunger goes away. It is difficult to overeat and lose weight at the same time, although the point is not in a particular product, but in its amount. Don't forget to drink as much water as you can, coffee and carbonated drinks are also best left off the menu. And don't give up your efforts if you don't find understanding in loved ones!
Are These Tips For Men?
When asked how to remove a man's belly and sides, the answer most often heard is: you need to stop drinking beer and eating chips. However, in order to get rid of the "beer" stomach and sides, it is necessary to skillfully combine not only proper nutrition, but also exercise.
In order to achieve a greater effect, cardio training should be alternated: running and swimming with strength loads with high weights. By the way, at home, you can do the exercises described in this article.
As for nutrition, increasing the amount of protein and eliminating junk food: sweets, flour, spicy, fatty and fast food will lead to the desired result very quickly. The key word here is "fast", which is the specificity of male weight loss. The body of a representative of the strong half of humanity does not initially tend to accumulate weight in the abdomen and sides, so with little effort (depending on the degree of neglect) any man can become like an ancient statue.
So if you change your daily routine and do a refrigerator audit, you have a chance to get rid of fat in the waist area. Unfortunately, women have to work longer and harder to do this. But that's no reason to give up, you deserve to be beautiful.