A woman only feels joy and happiness 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 silhouette are subjected to careful study. Someone's claims about their appearance are justified, others 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, 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 women of the fairer sex.
Where to start?
The waist, abdomen and sides are the places where fat treacherously accumulates and this can be explained by the characteristics of the female body. You will have to spend a lot of time and effort in order to acquire the desired shapes, and it is better to act in several directions at once:
- Streamline your diet.
- Losing weight.
- Strengthen your abs.
The point is, even if you lose a few extra pounds after following one of the newer diets, your stomach still won't get elastic and flat the way you want it to, and those hated sides won't go away anywhere. You cannot trust this problem and 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 during normal walking.
You can achieve the desired result only by toning the muscles with the help of special exercises. But exercising without a diet (correct and balanced nutrition) is of little value, the muscles will become harder, but they will still be hidden under a layer of fat. It will not be possible to get rid of it only with intensive training.
Do sports at home
Remember: you don't need to join a fitness center to get rid of the hated rolls and creases. You can also remove the tummy and sides at home. For more efficiency, try combining cardio and strength training exercises in the same workout, so you will not only work your muscles, but you can also burn excess fat.
Cardio workouts can be done outdoors if you have the time and weather to do it. Some of the most popular and effective are brisk walking, jogging, and cycling. If you can't get out of your house, you can follow the workout routine from any fitness video. Most often, to increase endurance and strengthen the muscles of the heart, video class coaches use various jumps, swings and turns.
After you have finished your cardio workout, begin strength training. Of course, we are talking about various types of twists performed while lying down or on the side with support on the arm. You will certainly be familiar with the starting position, and the exercises for strengthening the press will be as follows:
- You are lying on your back, your legs are bent at the knees, your hands are behind your head; Slowly lifting the upper body and tearing off the shoulder blades, reach the knees. Do not slouch, do not bring your elbows together, do not press your chin against your chest. Most importantly, try to feel how the muscles in your abdomen, upper abdomen, are contracting. If at the same time 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 slightly bent legs and try to push off the floor by lifting your pelvis and working your abdominal muscles.
- The best exercise for a slim waist: Lie on your side, leaning on your bent arm at the elbow. Then, as you exhale, force your whole body and go up, the only points of contact with the floor should be your feet and arms, and most importantly, contract 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. Rotate your shoulders with your body in different directions, as long as your lower body is not moving.
- The starting pose is the same as in the first case. Squat low, keeping your hands in the left thigh lock, standing, move your hands in a semicircle above your head to your right thigh, and lift one leg up to thigh level. Repeat with the other leg.
- Now lie 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 towards your right knee, and vice versa. Imagine riding a bicycle.
Repeat these exercises regularly, 4 to 5 times a week, set aside about 40 minutes for cardio training, for each exercise for the press, do 2 repetitions, 10 to 15 times each.
Don't hesitate and don't be shy, don't be afraid to look funny, don't give up on your training. Your success is due to 90% of your perseverance, your determination and your self-confidence, and only 10% of your genetic predisposition to thinness. Okay, with this approach you just have to take care of your figure.
The principles of good nutrition
Eating well and losing weight is no big deal. You just need to burn more calories than you get from food. The basic principle of healthy eating: less prepared foods and semi-finished products, more vegetables, fruits, dairy products, fish, chicken and grains. Get rid of sugary and starchy foods, fatty, fried and salty foods in your diet as these foods only hold excess water in your body.
By the way, the more protein you consume, the faster your muscles get stronger. But don't overdo it: you only need to eat until the feeling of hunger subsides. It is difficult to overeat and lose weight at the same time, when the main thing is not in a particular product, but in its quantity. Remember to drink as much water as possible, coffee and soft drinks are also to be excluded from the menu. And don't give up your efforts if you can't find the understanding of your 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 crisps. But in fact, to get rid of the belly and sides of "beer", it is necessary to skillfully combine not only good nutrition, but also exercise.
For more effect, it is necessary to alternate cardio training: running and swimming with loads of power with high weights. By the way, at home you can do the exercises described in this article.
As for diet, an increase in the amount of protein and the elimination of junk food: sweets, flour, spicy, fatty and fast food will very quickly lead a man to the desired result. The key word here is "fast", which 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 in the abdomen and sides. Therefore, with only a little effort (depending on the degree of neglect), every man can become like an ancient statue.
So, 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 longer and harder for this. But that's no reason to give up, you deserve to be beautiful.