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 her face as her figure is subjected to a meticulous study. Someone's claims about her appearance are justified, others are not, but one thing is for sure: it takes a lot of effort to achieve an ideal figure and then keep it unchanged.
Many women, dissatisfied with her figure, are concerned 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 fair 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 have to spend a lot of time and effort to acquire the desired shapes, and it is better to act in several directions at the same time:
- Optimize your diet.
- Lose weight.
- Strengthen your abs.
The fact is, even if you lose a few extra pounds after sitting on one of the fad diets, her stomach still won't become stretchy and flat like she wants it to, and those hated sides won't go away anywhere. You cannot rely on this problem and the daily stress associated with a person's normal life. The average person nowadays moves little and reluctantly, and the abdominal muscles do not work 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 diet (proper and balanced nutrition) is of little value, the muscles will get harder, but they will still be hidden under a layer of fat. It will not be possible to get rid of it with intensive training alone.
Exercise at home
Remember: you don't have to join a gym to get rid of hated rolls and folds. You can also remove the tummy and sides at home. For greater efficiency, try combining cardio and strength exercises in the same workout so that you not only exercise your muscles, but you can also burn excess fat.
Cardio workouts can be done outdoors if you have the time and climate to do so. Among the most popular and effective are brisk walking, jogging, and cycling. If you can't get out of the house, you can do the exercise routine from almost any exercise video. Most of the time, to increase endurance and strengthen the heart muscles, video course trainers use various jumps, swings, and curves.
After completing your cardio workout, start strength training. Of course, we are talking about various types of twists performed in the supine position or on the side with support on the arm. The starting position will definitely look familiar to you, and the exercises to strengthen the press will be as follows:
- He is lying on his back, his legs bent at the knees, his hands behind his head; Slowly lifting your upper body and tearing off your shoulder blades, reach for your knees. Do not stoop, do not bring your elbows together, do not press your chin to your chest. The most important thing is to try to feel the muscles of the abdomen, the upper part of the abdomen, tighten. If at the same time you do not feel unpleasant pain, then everything is being done correctly.
- For the lower abdomen, on the contrary, lower your arms along the torso, lift your legs slightly bent upwards and try to push off the floor, lifting your pelvis and stretching your abdominal muscles.
- Best exercise for a slim waist: Lie on your side, leaning on your arm bent 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 your arm, most importantly, tensing your 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, place your hands on your waist. Roll 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 on the left thigh lock, stand up, move your hands in a semicircle over your head to your right thigh and lift one leg up to thigh level. Repeat with the other leg.
- Now lie down on the floor and bend your knees at a right angle, lifting them up. Put your hands behind your head and stretch your left elbow to your right knee and vice versa. Imagine riding a bike.
Repeat these exercises regularly, 4-5 times a week, reserve about 40 minutes for cardiovascular training, for each press exercise, do 2 repetitions, 10-15 times each.
Don't hesitate and don't be shy, don't be afraid to look funny, don't stop exercising. Your success is 90% of your perseverance, determination and belief in yourself, and only 10% of your genetic predisposition to thinness. Okay, with this approach, you simply have to take care of your figure.
The principles of good nutrition.
Eating right and losing weight is no big deal. You just need to expend 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, fish, chicken and cereals. Get rid of sweet and starchy foods, fatty, fried and salty foods from your diet as these foods only retain excess water in your body.
By the way, the more protein you eat, the faster your muscles get stronger. But do not overdo it: you should only eat 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. Do not forget to drink as much water as possible, coffee and carbonated drinks are also excluded from the menu. And don't give up 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 sides, the most frequently heard answer is this: he should stop drinking beer and eating chips. But in fact, to get rid of the belly and sides of "beer", it is necessary to skillfully combine not only proper nutrition, but also exercise.
For greater effect, you should alternate cardiovascular training: running and swimming with power loads with high weights. By the way, at home you can do the exercises that were described in this article.
As for the diet, an increase in the amount of protein and the elimination of junk food - sweets, flours, spicy, fatty and fast foods will lead a man to the desired result very quickly. 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 on the abdomen and sides, therefore, with just a little effort (depending on the degree of negligence), every man can become a ancient statue.
Therefore, if he changes his daily routine and conducts a refrigerator audit, then he has a chance to get rid of fat in the waist area. Unfortunately, women will have to work harder and harder to achieve this. But this is not a reason to give up, you deserve to be beautiful.