A woman feels joyful and happy only when she is completely satisfied with herself. The reflection in the mirror should be perfect, not just and not too many faces as shown in the meticulously studied figure. Some people claim their appearance is reasonable, others do not, but one thing is for sure: it takes a lot of effort to achieve an ideal body, and then maintain it unchanged.
Many women who are not satisfied with their figure are worried about the answer to the question: How to get rid of the belly 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.
Where to start?
The waist, abdomen and sides are the places where a lot of fat accumulates 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 desired forms, and it is better to act in several directions at once:
- Streamline your diet.
- Weight loss.
- Strengthen your abs.
The reality is that even if you lose a few extra pounds after doing one of these new diets, your belly still won't be as elastic and flat as you'd like, and such obnoxious sides won't go away. where. You cannot rely on this problem and the daily stress associated with a person's normal life. The average person today moves little and reluctantly, the abdominal muscles do not work during normal walking.
You can achieve the desired results simply by increasing the tone of the muscles with the help of special exercises. But working out without a diet (proper and balanced nutrition) is of no value, the muscles will be stiffer, 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 sign up for a fitness center to get rid of those obnoxious rolls and folds. You can also remove the abdomen and sides at home. For better results, try combining cardio and strength training in the same workout, so you'll not only build muscle, but also burn fat.
Cardio exercises can be done outdoors if you have the time and weather to do it. Among the most popular and effective are brisk walking, jogging, and cycling. If you can't get out of the house, you can make your workout routine from any fitness video. Usually, to increase endurance and strengthen the heart muscle, the trainers of the video course use various jumps, turns and bends.
After completing your cardio, start strength training. Of course, we are talking about types of twists that are performed in a supine or side-lying position with the support of the arms. The starting position will probably be familiar to you, and the exercises to strengthen the press will look like this:
- You are lying on your back, legs bent at the knees, hands behind your head; Slowly lift the upper body and rip off the shoulder blades, reaching the knees. Don't slouch, don't bring your elbows together, don't press your chin to your chest. Most importantly, try to feel how the muscles of the abdomen and upper abdomen contract. If at the same time you don't feel any discomfort then everything is being done correctly.
- The opposite is true for the lower abs, lower your arms along your torso, raise your slightly bent legs and try to push off the floor, lifting your pelvis and contracting your abs.
- The best exercise for a slim waist: lie on your side with your arms bent at the elbows. Then, as you exhale, stretch your entire body and rise, the only points of contact with the floor should be your feet and arms, most importantly the muscle tension. The exercise should also be repeated for the other side.
For the sides, you can try the following exercises:
- Stand up straight, legs slightly apart, hands on waist. Rotate your shoulders with your body in different directions, as long as your lower body doesn't move.
- The starting position is the same as in the first case. Squat low, keeping hands locked in left thigh, stand up, move hands in a semicircle over head to 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 right angles, lifting them up. Bring your hands behind your head and straighten your left elbow over your right knee and vice versa. Imagine you are riding a bicycle.
Repeat these exercises regularly, 4-5 times a week, spend about 40 minutes on cardio, with each exercise for the press, do 2 repetitions, 10-15 times each.
Don't be shy and don't be shy, don't be afraid to look funny, don't skip your workouts. Your success is 90% due to perseverance, determination and belief in yourself, and only 10% due to thin genetics. Agree, with this approach, you simply have to take care of your body.
Principles of good nutrition
Eating right and losing weight is no big deal. You simply consume more calories than you consume with food. Basic principles of a healthy diet: low in processed and semi-processed foods, high in vegetables, fruits, dairy products, fish, chicken and whole grains. Eliminate sweet and starchy foods, fatty, fried and salty foods from your diet, as 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: you just eat until the feeling of hunger disappears. It is very difficult to overeat and lose weight at the same time, while the key point is not in a particular product, but in its quantity. Don't forget to drink as much water as possible, coffee and carbonated drinks are also best left off the menu. And don't give up on your efforts if you don't find understanding from your loved ones!
Is this advice for men?
When asked how to get rid of a man's stomach and hips, the most commonly heard answer is this: you need to quit drinking beer and eat chips. But in fact, to get rid of the belly and sides of the "beer", it is necessary to skillfully combine not only proper nutrition but also exercise.
For better results, alternate cardio workouts: running and swimming with high loads. By the way, at home you can do the exercises described in this article.
As for the diet, increasing protein intake and eliminating junk food: sweets, flour, spicy, fatty and fast food will very quickly bring a man to the desired result. The keyword here is "fast", this is specific to weight loss for men. The body of the strong half of humanity originally did not tend to put weight on the abdomen and sides, so with a little effort (depending on the degree of neglect), every mancan all become like an ancient statue.
So if you change your daily routine and do the check in the fridge, then you have a good chance of getting rid of fat in the waist area. Alas, women will have to work longer and harder for this. But this is no reason to give up, you deserve to be beautiful.