A woman feels joy and happiness only when she is completely satisfied with herself. The reflection in the mirror must be perfect, and not only the face but also the figure must be carefully studied. Some people's claims about appearance are true, and some 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 who are 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 the majority of the fair sex.
Where to start?
The waist, abdomen and sides are the places where fat is treacherously accumulated, and this can be explained by the characteristics of the female body. You will have to spend a lot of time and effort to get the shapes you want, and it is better to move in several directions at the same time:
- Simplify your diet.
- Lose weight.
- Strengthen your abdominal muscles.
The fact is that even if you lose a few extra pounds after sitting on one of the newly opened diets, your stomach will still not be as flexible and straight as you would like, and such hated sides will not disappear anywhere. You can't trust this issue and the daily stress associated with a person's normal life. Today, the average person moves less 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. However, dietless exercise (proper and balanced nutrition) is less valuable, the muscles will become harder, but will still hide under the layer of fat. It will not be possible to get rid of it only with intensive training.
Practice at home
Remember: you don't need to sign up for a fitness center to get rid of the hated rolls and curls. You can also remove the abdomen and sides at home. For greater effectiveness, try to combine cardio and strength training within the same workout, so you can not only work your muscles, but also burn excess fat.
If you have the time and air, cardio exercises can be done outdoors. Among the most popular and influential ones are brisk walking, jogging and cycling. If you can't get out of the house, you can do a training regimen from almost any fitness video. Video course trainers often use a variety of jumps, swings, and bends to increase endurance and strengthen the heart muscle.
After completing your cardio workout, start strength training. Of course, we are talking about different types of twists, which are performed in a supine position or with the support of the arm from the side. 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 hands behind your head; slowly lift the upper body and pull the shoulder blades, reaching the knees. Do not bend, do not bring your elbows together, do not press your chin to your chest. Most importantly, try to feel how your abdominal muscles contract. At the same time, if you do not feel unpleasant pain, then everything is done correctly.
- For the lower abdomen, on the contrary, lower your arms along your torso, lift your legs slightly bent, and try to push them off the ground by lifting your pelvis and tense your abdominal muscles.
- The best exercise for a slim waist: lie on your side, leaning on your arm bent at the elbow. Then, as you breathe in, tense your whole body and stand up, the only points of contact with the floor should be your legs and arms, and most importantly, tense your muscles. The exercise should be repeated for the other side.
You can try the following exercises for the parties:
- Stand with your feet slightly apart and your hands on your hips. As long as the lower part of your body does not move, turn your shoulders in different directions with your body.
- The starting position is the same as in the first position. Squat down, keep your hands locked on your left thigh, stand up, move your hands in a semicircle over 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, lift up. Place your hands behind your head and extend your left elbow to your right knee and vice versa. Imagine that you are riding a bicycle.
Repeat these exercises 4-5 times a week on a regular basis, set aside about 40 minutes for cardio workouts, 2 repetitions 10-15 times each for each workout for the press.
Do not hesitate and be ashamed, do not be afraid to look ridiculous, do not give up training. Your success is 90% of your perseverance, determination and self-confidence, and your genetic predisposition to weight loss is only 10%. Agree, with this approach you just have to focus on your figure.
Principles of good nutrition
Eating right and losing weight is not so important. You just have to burn more calories than you eat. The basic principle of a healthy diet: less prepared foods and semi-finished products, more vegetables, fruits, dairy products, fish, chicken and cereals. Eliminate sweet and starchy foods, fatty, fried and salty foods from your diet, because such foods only retain excess water in your body.
By the way, the more protein you consume, the faster your muscles get stronger. But do not overdo it: just eat until the moment when there is no feeling of hunger. It is difficult to overeat and lose weight at the same time, when the problem is not in a particular product, but in its quantity. Remember to drink as much water as possible, coffee and fizzy drinks are also best removed from the menu. If you do not understand your loved ones, do not give up your efforts!
Are these tips for men?
When asked how to remove a man's stomach and sides, the most common answer is: you should stop drinking beer and eating chips. But in fact, to get rid of "beer" belly and sides, you need not only proper nutrition, but also skillfully combined with exercise.
To get more effect, cardio exercises should be alternated: running and swimming with high weights and power loads. By the way, you can do the exercises described in this article at home.
When it comes to diet, increasing the amount of protein and getting rid of unnecessary foods: sweets, flour, spicy, fatty and fast food will very quickly lead a person to the desired result. The key word here is "fast", which is a feature of men's weight loss. The body of the representative of the stronger half of humanity does not tend to accumulate weight on the abdomen and sides at first, so with a little effort (depending on the degree of indifference) every man can be like an ancient statue.
So, if you change your daily routine and check the refrigerator, then you have a chance to get rid of fat in the lower back. Unfortunately, women will have to work longer and harder for this. But that's not a reason to give up, you deserve to be beautiful.