A woman feels joy and happiness only if she is completely satisfied with herself. The reflection in the mirror should be perfect, not just and not so much the face as the figure is subjected to careful study. Someone's claims about their appearance are justified, some are not, but one thing is for sure: it takes a lot of effort to achieve an ideal figure, and then remain unchanged.
Many women, dissatisfied with their figure, are worried about the answer to the question: how to remove the belly and hips? 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 fairer sex.
Where to start?
The waist, abdomen and hips are 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 to acquire the desired forms, and it is better to act in several directions at once:
- 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 new diets, your stomach will still not become as elastic and flat as you want, and the hated sides will not disappear anywhere. You can’t rely on this question 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 adding muscle tone with the help of special exercises. But exercising without a diet (proper and balanced diet) is of little value, the muscles will become harder, but they will still be hidden under the layer of fat. It will not be possible to get rid of it only with intensive training.
Exercise at home
Remember: you don’t have to check into a fitness center to get rid of hated rolls and creases. You can also remove your belly and hips at home. For greater efficiency, try to combine cardio exercises and strength exercises within the same training, so that you will not only develop muscles, but you will also burn excess fat.
Cardio exercises can be performed outdoors if you have the time and time for it. Among the most popular and most effective are fast walking, running and cycling. If you can’t get out of the house, you can run your exercise routine from any fitness video. Most often, to increase endurance and strengthen the heart muscles, video course trainers use various jumps, swings and bends.
After you finish your cardio workout, start strength training. Of course, there are various types of twisting that are performed in a supine position or on the side with a support on the arm. You will certainly be familiar with the starting position, and the exercises to strengthen the press will be as follows:
- You lie on your back, your legs bent at the knees, your arms behind your head; slowly lifting the upper part of the body and tearing off the shoulder blades, reach the knees. Do not bend, do not join your elbows, do not press your chin to your chest. Most importantly, try to feel how the muscles of your abdomen, the upper abdomen, tighten. If you do not feel unpleasant pain at the same time, then everything is done properly.
- For the lower abdomen, on the contrary, lower your arms along your torso, lift your slightly bent legs upwards and try to push yourself off the floor, lifting your pelvis and tensing your abdominal muscles.
- The best exercise for a slim waist: lie on your side, lean on your arm bent at the elbow. Then, as you exhale, tense your whole body and stand up, the only points of contact with the floor should be your feet and hands, most importantly, muscle strain. The exercise should be repeated for the other side.
For the sides, you can try the following exercises:
- Stand upright with legs slightly apart, put your hands on your waist. Rotate your shoulders with your body in different directions, until your lower body moves.
- The initial pose is the same as in the first case. Squat low, keeping your hands in the lock on your left thigh, stand up, move your arms in a semicircle above 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, lifting them. Put your hands behind your head and extend your left elbow to your right knee, and vice versa. Imagine riding a bike.
Repeat these exercises regularly, 4-5 times a week, set aside about 40 minutes for cardio training, for each press exercise do 2 repetitions of 10-15 times.
Don’t hesitate or be ashamed, don’t be afraid to look funny, don’t give up exercising. Your success is 90% of your perseverance, determination and self-belief, and only 10% of your genetic predisposition to thinness. You agree, with this approach you just have to take care of your figure.
Principles of good nutrition
Proper nutrition and weight loss is not a big deal. You just need to burn more calories than you eat. The basic principle of a healthy diet: less prepared food and semi-finished products, more vegetables, fruits, dairy products, fish, chicken and cereals. Get rid of sweet and starchy foods, fatty, fried and salty foods from your diet, because such foods only retain excess water in the body.
Otherwise, the more protein you eat, the faster your muscles become stronger. But don’t overdo it: you only have to eat until the feeling of hunger disappears. It is difficult to overeat and lose weight at the same time, and the point is not in the specific product, but in its quantity. Don't forget to drink as much water as possible, coffee and carbonated drinks are also best excluded from the menu. And don’t give up on your endeavors unless you come across an understanding of your loved ones!
Are these tips for men?
When asked how to remove a man’s stomach and hips, the answer most often heard is this: you need to stop drinking beer and eating chips. But in fact, to get rid of the "beer" belly and hips, you need to skillfully combine not only proper nutrition, but also exercise.
For greater performance, you should alternate between cardio training: running and swimming with a strong load with heavy weights. By the way, at home you can do the exercises described in this article.
As for the diet, increasing the amount of protein and getting rid of unhealthy foods: sweets, flour, spicy, fatty and fast foods will very quickly lead a person to the desired result. The key word here is "fast, " it’s a specialty of male weight loss. The body of a representative of the strong half of humanity is initially not prone to accumulating weight in the abdomen and hips, therefore, with just a little effort (depending on the degree of neglect), any man can become like an ancient statue.
So, if you change your daily routine and do an audit in the refrigerator, then you have the opportunity to get rid of fat in the waist area. Alas, women will have to work longer and harder for this. But this is not a reason to give up, you deserve to be beautiful.