A woman can feel joy and happiness only when she is completely satisfied with herself. The reflection in the mirror should be perfect, not only carefully study the face, but also carefully study the character. Some people's requirements for their appearance are justified, some people don't, but one thing is certain: It takes a lot of effort to achieve the ideal body and then stay the same.
Many women are dissatisfied with their figure and worry about the answer to this question: how to remove the abdomen and sides? After all, a slender waist has always been considered a sign of femininity and grace, while a flat belly is the dream of most white women.
Where to start?
The waist, abdomen, and sides are where fat accumulates, which can be explained by the characteristics of the female body. You will have to spend a lot of time and energy to get the form you want, and it is best to act in several directions at the same time:
- Streamline your diet.
- lose weight.
- Strengthen your abs.
The fact is that even if you lose a few pounds after adopting a new diet, your stomach will still not be as elastic and flat as you want, and this nasty side will not disappear. You cannot rely on this problem and the daily stress associated with a person's normal life. Today's ordinary people seldom move, and reluctantly, their abdominal muscles do not work during normal walking.
Only by increasing muscle tension with the help of special exercises can the desired effect be achieved. But exercise without a diet (appropriate and balanced nutrition) is of little value. The muscles will harden, but they will still be hidden under a layer of fat. It is impossible to get rid of it only through intensive training.
Exercise at home
Remember: you don’t have to register for a fitness center to get rid of nasty curls and wrinkles. You can also remove the abdomen and sides at home. To increase efficiency, try to combine aerobic exercise and strength training in the same exercise, so that you can not only build muscle, but also burn excess fat.
If you have time and weather, you can do aerobic exercise outdoors. Among the most popular and effective are brisk walking, jogging and cycling. If you can’t get out of the house, you can exercise through almost any fitness video. In most cases, in order to increase endurance and strengthen the heart muscle, the video course trainer uses various jumps, swings, and bends.
After completing aerobic exercise, start strength training. Of course, we are talking about various twists performed in the supine position or on the side of the arm support. Everyone must be familiar with the starting position. The exercises to strengthen the referral are as follows:
- You lie on your back, your legs bend your knees, and your hands behind your head; slowly raise your upper body, tear off your shoulder blades, and stretch to your knees. Don't be listless, don't bring your elbows together, and don't press your chin against your chest. Most importantly, try to feel how the muscles of the abdomen and upper abdomen are tightened. If you do not feel unpleasant pain at the same time, then everything is done right.
- Conversely, for the lower abdomen, lower your arms along the torso, lift the slightly bent leg up and try to push it off the floor, raise the pelvis and tighten the abdominal muscles.
- The best exercise for a thin waist: Lying on your side with your arms bent at your elbows. Then, when you exhale, tighten your entire body and get up. The only points of contact with the floor should be your feet and arms. The most important thing is to tighten your muscles. This exercise should also be repeated on the other side.
For the side, you can try the following exercises:
- Stand up straight with your legs slightly apart and your hands on your waist. As long as your lower body does not move, your shoulders and your body rotate in different directions.
- The starting position is the same as in the first case. Squat down, keep your hands at the lock of your left thigh, stand up, move your hands in a semicircle on your head to your right thigh, and raise one leg to the level of your thigh. Repeat with the other leg.
- Now lie on the floor, bend your knees at a right angle, and lift 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, set aside about 40 minutes for aerobic training, and repeat the exercises twice, 10-15 times each time.
Don't hesitate, don't be shy, don't be afraid to look funny, don't stop exercising. Your success is based on 90% of your perseverance, determination and belief in yourself, as well as your 10% genetic tendency to be slim. Agree, with this method, you only need to take care of your figure.
Principles of good nutrition
Eating correctly and losing weight is no big deal. You just need to consume more calories than food. The basic principle of a healthy diet: prepare less food and semi-finished products, and eat more vegetables, fruits, dairy products, fish, chicken, and grains. Get rid of sweets and starchy foods, fats, fried and salty foods in your diet, because these foods only retain excess water in your body.
By the way, the more protein you eat, the stronger your muscles become. But don't overdo it: you only need to eat until the moment the hunger disappears. Binge eating and weight loss are difficult to do at the same time. The focus is not on the specific product, but on the quantity. Don’t forget to drink as much water as possible. Coffee and carbonated drinks are also best excluded from the menu. If you don't get the understanding of your loved ones, please don't give up your efforts!
Are these suggestions for men?
When asked how to remove a man’s abdomen and sides, the answer most often heard is: you need to stop drinking beer and eating potato chips. But in fact, in order to get rid of the "beer" belly and belly, not only proper nutrition is needed, but also a clever combination of exercise.
In order to get better results, aerobic training should be alternated: running and swimming, heavy strength load. By the way, you can do the exercises described in this article at home.
As for diet, increase protein content and get rid of junk food: sweets, flour, spicy, fat and fast food will quickly make men achieve the desired results. The key word here is "fast", which is the characteristic of men's weight loss. The body of a half-man and half-strong person does not initially tend to accumulate weight on the abdomen and sides. Therefore, with a little effort (depending on the degree of negligence), everyone can become like an antique statue.
Therefore, if you change your daily life and audit it in the refrigerator, then you have a chance to get rid of waist fat. Alas, women will have to work longer and harder for this. But this is not a reason to give up, you deserve beauty.