Beautiful fit female body. How to create a beautiful body at home. Exercises for a toned body

There is an opinion that in order to become super well-groomed, athletic, beautiful, slim, you need to go to salons, spa treatments, gyms, and medical centers. And there is no other way! So, I never went to a salon for body treatments, I went to the gym for 4 months and that was lazily. Everything I have, I created myself. At home! All this is budgetary, not particularly difficult. I didn’t jump rope and run up the stairs 24/7. Just regular maintenance. Everything combined gives amazing results. Of course, diets and proper eating habits are very important! I have a lot of reviews about this, at the end I will add links to the most effective ones. But now, we won't talk about diets. Namely, about caring for the skin of the body and the figure. Some tips are more complicated, but some are even simple :) Well, let's go?)

To begin with, I will please you with a contrasting photo of Before and After. The difference is about 2.5 years :)

Many people think that diets and proper nutrition are needed to lose weight. However, no! Let's start with my favorite aspect of nutrition. WATER!

80% - a newborn, 70% - a middle-aged person, up to 58% - in old age. Aging is "drying out."

Well, I don’t know if water will save you from aging. But it will definitely save your skin. My nose was peeling in September. I started drinking a lot of water, nothing flakes at all, my hands don’t dry out. Also, water helps get rid of cellulite. We consist of a huge percentage of water, our body needs it! I’ve already got my mother hooked on this :) And I can clearly say that 1.5 liters of clean water a day works wonders on the skin. And my complexion is absolutely super :) Here is my review on how to lose weight from water. Just get a bottle, drink enough water, you will transform very quickly :) Juices, tea, coffee - not so much. Exactly clean cool water.

We are what we eat! And our skin too! Therefore, you need to eat more or less right. Well, you ate the candy, it’s okay. But if you eat it every day and snack on chips... This is no longer great. Proper nutrition is not an empty phrase. People yell that sour cream is terrible. No, it's possible. You can do a lot with proper nutrition. Much more than is impossible. That's half a day for me. Cabbage with low-fat cheese and herbs, plain rice, two eggs.

Yes, this is not a super low-calorie food. But it is good for the skin of your body. I'll have a salad in the evening :)

For those who do not want to cram protein into themselves, that is, chicken, cottage cheese and the like, they came up with Protein :) In small doses, it is useful even for those who do not exercise. If I can’t eat enough protein on a certain day, I drink protein :) The one I have right now is not particularly tasty, I recommend vanilla, diluted with low-fat milk. This is delicious:)

Get rid of sugary drinks. They make your skin disgusting. Better more green tea :)

Sometimes the skin of the body is bad, dry, uneven due to a lack of vitamins! Any will do. Just a vitamin complex. Hair and nails will become better. And of course your body.

And my favorite Cicteral helped me with acne on my body! It has many wonderful properties:) But also against acne:)

Now a little about how to influence problem areas from the outside.

Everyone has probably heard about a baking soda bath? That you can lose weight...You know, I haven’t lost weight. But after a course of such baths I look very fit! It's simple. You went to the bathroom, poured warm water, threw in 1/2 or a full package of soda, added sea ​​salt By eye, you can use some more oil, turn on the music, and relax for half an hour. Can be combined with other cosmetic procedures, for example applying a mask to the face and hair. It’s not difficult, right?) And it works very cool!

Now let's talk about creams. There is such a cream for the udder of cows. It cost 60 rubles when I bought it.

A kind of Zorka. Fat as hell. But if you apply it to your heels and put socks on top, then they will become much softer. I do this, I smear it on my butt, knees, elbows, and hands. Better than any cream! I don’t smear it on my face, I’m afraid :) Although, many people smear it on their face. I heard that it rejuvenates. It’s still too early for me, but still :) There are analogues, only for people, for 600 rubles... Better buy this one, it’s cooler!

So, creams for weight loss, for cellulite, stretch marks, for skin tone... This is just a small part of what I tried.

I apply without fanaticism. Sometimes at night. But, there is a cool way to strengthen any of this cream. Even several ways. The first thing is to wrap cling film. You can wrap a cream, scrub, gel, mask. And sit like that for a couple of hours. It hurts sometimes. Then my legs and butt are red. But what an effect:) In general, all creams are of the same type. I can only highlight this one :)

It gives pain to the skin steamed in a bath or sauna) Even if without film) Then everything is red :) But it kills cellulite perfectly, it’s a pity that there are no stretch marks...

Another strange way is to blow hot hairdryer onto the skin with cream :) It helps me enhance the effect :)

Vacuum massage is often done in salons. But, you can do it at home too! Buy jars at a pharmacy or on AliExpress. Apply cream and move the jars around problem areas. This is how they will travel. It's boring, but it also helps!

The salon will do it better, of course, but you can do it yourself. Sometimes I watch TV shows and do a massage, just automatically :) You can also use an anti-cellulite massager. Lying straight on the sofa.

Well, now about the coolest and effective way get your dream figure! Fitness!

Exerting your body produces a variety of results. Eliminates cellulite, makes the skin elastic and beautiful! And most importantly, it changes the shape of your body! You become more resilient. Let's start with the simplest thing. Many live in multi-storey buildings. So why not take the stairs on foot? This gives great results! It's more of a cardio thing. You are in good shape, you are losing weight. Your skin on your legs and butt is firmer.

Exercises for the lazy! Fitness on the bed! Yes it is possible. Of course, it is better to do this on the floor. But it’s also possible on the couch. You turn on your favorite TV series or movie. Lie on your back. You lift your butt off the sofa, as if making a bridge. Shoulder blades on the sofa. Legs are bent at the knees. So hang there as long as you can. Sometimes I hang like this for about 10 minutes. You can do the plank on the floor near the TV :) Tensing your butt on the couch will also work. This can be done on the subway, at work, anywhere. You’re unlikely to flex your muscles, but you’ll add tone! Another one of mine favorite exercise for the lazy, vacuum. It's hard for me to explain, watch the video online. The tummy shakes with a bang, it gives relief. Unless, of course, you have a layer of fat :)

Now to more explicit exercises. Squats! Oh my love :D

I'll tell you how, how much and when I do it. Damn, I'm showing all my cards :) It's no secret that squats are good for your butt. But not everyone knows exactly how best. I found the best option for myself. Again, I can't stand boredom. So I turn on something on the computer display or on the TV. Feet shoulder-width apart, hands clasped. I look up and do a slight bend. I rarely gain weight. But there is such a thing, with it you can increase muscle mass. Or knock off your leg...

So, you can start with 50 per day. My record is 600 per day. Now, when it comes to arms and legs, I do a maximum of 200 a day. 30 times per set, a short break between sets, THIS IS VERY IMPORTANT. I used to do it every other day. Now at most once a week. Still, the effect does not disappear. Squats also pump up your abs, take note :) And your butt is nuts, your legs are toned, and your abs are also my favorite exercise. Yes, your legs will become fat. This is a minus for those who want thin matches. Then, for you, cardio and the stairs of your entrance/house: D

My favorite activity is posing:) Useless? No. Not at all. After a 3-hour photo shoot, everything hurts so much that I can barely walk. But this can be done at home too. First, you will learn your best angles! But most importantly, these are static exercises! Like a bar, essentially. But it's not boring. You may not show these photos to anyone. Just try to take different poses in underwear, complex, simple, strain the muscles of your butt and legs, violently draw in your stomach, all sorts of backbends, poses on your toes. What a load it is. But it’s fun :) You need to wear underwear, otherwise you won’t try to pull in or strain your stomach :)

Another exercise that I like. It's not as effective, but it still makes sense. Just jump in place. Again for the series. It takes a long time until shortness of breath begins :) It gives you excellent tone :)

Lunges... Well, I don’t like them :) In other matters, like jogging :) I have had VSD since childhood, I often feel dizzy. Here's a bike-eater! This is heaven. Be it a simulator or a dacha. The legs work great, and the whole body works. By the way, more about the bar. Almost everything works in it too. Arms, back, neck, abs strong, hips strong, butt, calves, chest. This is a wonderful exercise.

On this moment, just planks and squats, I don’t do anything else :) It’s been like this for a long time. I got lazy. But the form remains!

Of course, if you train, you need to watch your diet! Read my other reviews if interested. If you're too lazy, I'll say it in multiples:) Lots of water, proper nutrition, approximate calorie counting, don't eat at night. In general, this is the main thing. The body is work. This is long work.

You won’t get your dream figure in a month, you won’t lose 20 kg in a week. Alas. We have to plow!

I'm not trying to be anorexic. But I have a weakness for being slim.

But at the same time, I want relief :) A little advice - a solarium is harmful if you sit there very often and for a long time. If you choose a high-quality solarium and follow all the rules, then everything is fine. A tanned body looks much better than a pale one. Not to mention the terrain. Have you noticed that all Fitness Bikinis look like overcooked chicken? So, all for the sake of relief :)

We moisturize our face, almost everything. So the body needs to be hydrated! Shower gel, lotions! Dry skin is unsightly skin. And large quantities of water alone will not save you.

When I worked out in the gym, I was generally a jock. But I stopped liking it :) Now I study at home, little by little)

I wish you good luck on your journey to your ideal! Thanks for reading :)

________________________

Here are my thoughts on diets for anyone interested :) Only what really works! But I have other reviews.

_________________________________

Oh, I want to write a couple more secrets :) And of course, more photos for your motivation! So, there was this hamster.

No waist, because there was fat there. From not proper nutrition Most often it is the stomach and sides that become fat.

And also, cellulite! Where would we be without him? Yes, even if you are not fat. But he very well may be.

All over the legs, all over the butt... Everything hangs, there is no shape. Yes, I didn’t even buy pajamas with shorts for a while. And in the summer I rarely wore shorts. Where should I go? I don’t have those photos, I deleted this tin. But even in ordinary photos that I posted online, everything is visible...

I was chubby from eating junk food. Maybe, of course, it’s age. But at 12 I wasn’t cheeky, but by 14...

It feels like the photo is of an adult woman. And here I am 14. Fat makes you look old. Being thin and athletic is a sign of youth. And no one needs cellulite! Throw away your laziness. Now or never! So I would sit at home, hating myself. And I wouldn’t become anyone at all. Not because it's scary. And from self-doubt. I promised myself for a long time that I would become an ideal. But we must not promise, we must do.

And I wouldn't be like that...

The same wall. But there’s another girl standing there. Loving yourself is extremely important. Therefore, I believe that we need to do everything for this!

And now a little secret.

I already advised you to drink a lot of water. Moreover, without water you will not look good. This required condition! But the tea is also very good. Regular green tea. I have a 600 ml mug. I put 3 tea bags and 1 teaspoon of sugar on it. So that it wouldn't be completely sad. Tea cleanses the body. Speeds up metabolism. Amazing effect on the skin! Water with water, tea is not included daily norm water. Just so as not to drink only water, I also drink tea :) Well, and coffee :) It also speeds up metabolism :) But tea is good for skin tone! I drink it all day, I love it cold.

Another secret. Scrubs are often so expensive. Buy salt, mix it with instant coffee and go! Add olive oil. To create mass. Believe me, you won’t find it enough :) And the effect is, well, amazing. It's much harsher than store-bought scrubs. And much cheaper. You can add coffee grounds; coffee, by the way, is an excellent remedy for cellulite if you make scrubs and masks with it. Verified :)

But, cooler than my harsh recipe for a soda bath with elements of sadism... There is nothing.

You know, now I generally train very little. But the shape remains excellent! You build yourself. How for years you have been spoiling your appearance with pizzas at night. After all, it’s difficult to become beautiful later! I know it from myself. My adolescence is a period of eating. I ate, always, everywhere, everything. So, in 2.5 years I made the shape. Yes, I can easily get fat. But I’ve already lost the habit of eating harmful things! And here physical fitness It's generally hard to kill outright. You build your future...Yourself.

I killed cellulite almost completely. And he was very tough for me. Even though I was 14-16 years old. I matured very quickly, I was always tall. I'm getting younger now :)

My appearance gave me self-confidence. Now I communicate normally with people, I am confident in myself. Is this unnecessary? Become more confident? Obviously not. The main thing is not to be arrogant :)

I understand that it is difficult to start doing all this right away. Start gradually. Velvety smooth skin, without orange roots... It's amazing! Work hard! Don't expect results in a week. Patience, regularity. And you won't recognize yourself. I love McDuck, but I don't eat it. Because it's more important for me to look good. If food is more important to you, that’s your right :) If watching a movie is more important than doing spa treatments, scrubs and exercise are more important, your right! My review is for those who want to change their appearance :) I wish everyone success, everything will work out!

LET'S KILL CELLULITE FOR 70 RUB!

I can’t say that something neglected can be turned into a complete absence. But after a week of such procedures, you will notice a clear result. So, we buy a high-quality hard massage sponge. For example, a mitten. We get into the bath, if available, with soda. If not, just in the shower. And three! Three so that everything is red, we don’t feel sorry for ourselves. We all know that it is a skin scrub that saves you from cellulite. And we are lazy:) We feel sorry for ourselves, waiting for a miracle... But in vain:) Believe me, nothing cooler than a steamed skin scrub. And you don’t have to use an expensive store-bought scrub. Salt with coffee grounds is a great option! And if it’s even simpler - a washcloth! Only tough. Here you can read in more detail. This is about how to enhance the effect of a washcloth :)

Plank! Forward!

Plank- best exercise for the press. I want to say something about him separately. This is the best for tummy relief. And the waist doesn’t go away from this. And the legs also swing :) In general, an exercise for everything, universal) And it will take 2 minutes a day maximum :)

How to make your waist narrower?

No, well, of course you can sleep in corsets. Or remove the ribs. But if we still have to be adequate...NO WAY! Or you lose weight all over, including your waist. Or you could build up muscles on your hips, thereby making your waist visually narrower. This is the method I use :) Waist exercises will only help if you have fat there. If it's gone, your bones won't exist anymore. Alas... So let's lose fat, in any way, and grow muscles on the butt and thighs :)

The deadlift is the “new” trendy exercise. And a little useful for those who want a beautiful butt.

No, this exercise has been around for a long time. But it has recently become fashionable among girls. In general, this exercise was previously mainly done by bodybuilders. With some terrible weight. I won’t lift this one even if I try my best. And this exercise is essentially supposed to build muscle. BUT! Watch the video, deadlift for girls. Some take 10-15 kg. What is its advantage over squats? I can only say that my legs hurt less, and my buttocks hurt more. The downside of squats for me is that my legs grow. But I don’t need this, I already have such a figure that fat goes into bottom part bodies. I’m sick, I can’t do weights, I can’t do full-fledged training either... Well, I do it once a week now. A friend recommended deadlifting to me. Out of habit, everything hurt, especially my buttocks, much less so. back surface hips. And I practiced with a cosmetic bag, with varnishes... She is 6 kg. Many people squat and work out with a canister of water, but I have a giant cosmetic bag: D My muscles lost the habit, I could barely crawl for 3 days. So now I just warm up. I don’t really want to grow any muscles right now. I want more tone, more elasticity, more cool shape. I'm such a big ass. I just want to tighten it up further. Eventually. I deadlift without weight. Well, or rather its likeness, not the craving itself. Just similar movements, with tension in the buttocks, of course. And even during exercise I can directly feel my buttocks. Purely their tension on the sofa does not allow this... As a result, the legs do not grow much, and the butt becomes toned. My friend is more trained than me. She does it with weight. Her butt is growing, but her hips are growing slightly. She got me hooked on the bar :) And I got her hooked on the water. While it’s difficult for me to evaluate how effective the deadlift and its like are from my own example. I can only say that the next day it is my buttocks that hurt. This is good; usually my hips and calves hurt the most.

I think I'm a jerk, right? No, I'm a cunning little bastard :)

Now my muscles are falling off my legs... Achieved by squats. Legs are toned, but thinner. And the butt consists of muscles that are like a frame. And fat lives on them in good quantities. But thanks to soda and a washcloth, this fat looks noble: D Training, of course, also plays a role. When you lift weights during training, first of all (as I noticed) volumes increase. And training without weights is monotonous. But they grow less muscle. But they add tone. With weights, people squat 10, well, 20 times per workout. And I did it without weight. 300 times a day. A beautiful body is work. It’s easier to be thin and beautiful than to be curvy and beautiful. Alas...I was 4 kg thicker, then my stomach sticks out slightly under my tight dress, then the side of my swimming trunks is pinched. And on slim body It's easier to wear something. Everything fits properly. It is also easier for skinny people to achieve relief. I'm amazed at how "swag" girls achieve such abs, while also having a huge butt... I can't do that, honestly :) In general, there is a phrase that it's a shame for a man to be a cripple, and without a six-pack) It's a shame, it's not a shame, but it's easier for skinny people achieve relief. And men in general simpler muscles raise...

I am not a doctor, not a trainer) I write only what helps me, I am not responsible for its complete usefulness and correctness. I achieved this, I write frankly :) You can read the rest of my reviews. There is a lot there about body care, especially diet. But no matter how hard I try to dissuade people from starving, people will continue. Exactly those who read the review. After all, someone else wrote that this is an excellent method. Everything is individual. I love squats, many people hate them. And I hate cardio. But we have to.

Good luck everyone :)

18.02.2016

I didn’t think that my reviews would have such a strong success :) I’m very glad that I’m helping. At the moment I’m trying to return some kind of relief. After studying all the articles on the Internet and my past experience, I realized that I need a bar. I now have a small layer of fat. Therefore, relief will be easier to obtain than six months ago.

I now weigh 57-57.5 kg

And for several weeks now I’ve been doing the plank every day (I didn’t do it once). I love this exercise because it creates definition without damaging my waist like standard ab exercises. Plus the legs are very pumped up. As well as the body and hands. This exercise pumps up almost everything! It's amazing, but it's true. I do minutes. I set a timer on my phone and stand in the counter. I do everything as standard. On the elbows. That is, just the most standard bar. Not sideways.

Once I did it for exactly 2 minutes. The next day it was painful to laugh...I think that a beginner should start with about 20 seconds:) That's how I started:) Over time, I will increase the standard time in this static exercise. But just a minute :)

I want to return to full squats :) And resume protein) While it just doesn’t make sense, I don’t really gain weight... I eat protein, I try :)

A little motivation!) Here are my changes over 3 years)

I was only actively in the gym in 2014. And then I focused on cardio there. I feel comfortable studying at home. And you can really achieve results at home. The main thing is to really want it. And don't rush.

I don’t take baths with soda very often... But I apply creams regularly :) And I eat a more or less balanced and healthy diet)

Before going to bed, I always dreamed that I could film my body, walk around in the shortest denim shorts and a short top. That everyone would look at me... This motivated me a lot. I also subscribed to the pages of beautiful girls on Instagram. Beautiful to your taste. Precisely in terms of figure. And I saw them in my feed every day. How beautiful they are, how people care about every photo of them. I dreamed about this...And I got it :) I already have 37,500 subscribers, this motivates me not to relax :) After all, envious people will bite me if I become like 3 years ago again...Find your motivation! It’s quite possible to blind yourself at home. Without miracle pills and creams for 5,000 rubles. Everything is real :) Without good nutrition, your workouts will be much less effective. Glad to be helpful... I wish you all good luck!

Be perfect! I don't impose my ideals, I just help those who want it

Flexible and fit, you just need to want it and start taking care of yourself. You need to do leg exercises, abdominal exercises, buttock exercises at home and stretching exercises. Get started now!

Everyone can find time for physical exercise and self-care! Everyone can lead healthy image life is not difficult.

How often can you hear that a woman/girl wants to please herself; wants slim beautiful body; wants to look great and be able to wear any clothes, and not what fits now or hides flaws; she wants to be attractive, wants to have a slim figure, etc. But you can also often hear that: “There is no money to visit sports club, there is no time to take care of the beauty of the body at home, for example, do exercises for the buttocks at home, and you can’t do it at home, etc.”.

And the second option is that the girl and woman simply don’t know what to do, where to start.

I assure you that you can always find time for at least the most basic exercises at home, which will help you create your slim figure and beautiful body, and maintain your slimness and beauty for many years!

It is important that good health and a beautiful body, as well as the habits leading to its achievement, become an inseparable part of your life. Believe me, a slim figure is real. And then - start studying, but not on Monday, but right today! Moreover, no one says that you have to take on a lot at once, overcome incredible difficulties and do difficult physical exercises. Start small, do what you can right now, but start taking care of yourself!

Abdominal exercise 1.

Lie on your back, hands behind your head, legs straight (or bent at the knees). Raise your body, touch your chest to your knees and return to the starting position. At the same time, we do not squeeze the neck. If this version of the exercise is difficult, you can do low lifts of the body, the main thing is to lift your shoulder blades off the surface on which you are lying.

Abdominal exercise 2.

From the same position, with legs bent at the knees, we lift + twist the body so that the left elbow reaches towards the right knee and vice versa.

Abdominal exercise 3.

We lie on our back, legs straight, arms along the body or under the buttocks. We raise the outstretched legs to a small height (simply tear them off the surface) and freeze and hold like this for as long as we can. Repeat several times. You can also lift and swing your straight legs at a small height up and down, while keeping your legs together. You can do “scissors”, when one leg goes up, the other down (small amplitude), then crosses and changes, or one to the right, the other to the left, and then crosses and changes.

Abdominal exercise 4.

We lie stretched out on our backs, arms to the sides. As slowly as possible, we raise straight or slightly bent legs to a vertical position, then slowly lower them.

Abdominal exercise 5.

In the same position. Raise your legs to a vertical position, and then slowly tilt them to the right, return, tilt to the left and return.

Abdominal exercise 6.

Get on all fours. Now extend your legs, placing them on the balls of your feet. Now bend your elbows, place your hands from palm to elbow on the floor, under your shoulders, parallel to each other. Stay in this position for at least a minute.

Abdominal exercise 7.

Lie on your side. Rise up on your elbow (place your arm on the floor from hand to elbow), raise your hips as high as possible. The feet stand like this: lower leg on the edge of the foot, the upper one, touches the floor with the toes. The whole body is tense, the legs are straight. Freeze for a minute or more, then repeat on the other side.

Abdominal exercise 8.

Sit on the edge of the bed, tilt your body back a little, and lean your hands behind you. Raise your legs straight or bent, pointing your knees towards your chest.

Between this and then. Personally, I watched movies more than once and at the same time pumped up my abs like in exercise for the abdomen 8. I advise you to try it too. Not boring and doing 2 things at the same time (pleasant and useful).

Back exercises

Back exercise 1.

Lie on your back, arms along your body. Place your feet on the floor with your knees bent. Raise your pelvis as high as possible, and then lower it. You can also raise your pelvis and stay in this position for as long as possible. Raising the pelvis can also be done like this: one leg is on the floor and the other is raised up, then we change legs; one leg is on the floor, the other is bent at the knee and her foot rests on the knee standing leg, then change legs.

Back exercise 2.

Lie on your stomach with your arms extended above your head. Raise your legs so that your hips partially lift off the floor, lower. Then raise your arms so that your chest is off the floor (at least with the intention of doing so). Repeat several times.

Back exercise 3.

Lie on your stomach, lift your chest off the floor, fold your arms under your chest or hold them in front of you. Raise your legs as high as possible, cross them and spread them apart. It runs pretty quickly.

Hand exercises.

Hand exercise 1.

Extend your hand in front of you, palm up. Place your palm down. Now take your fingers with your other hand arm's length and pull them down and towards you. Change your hand.

Hand exercise 2.

One hand is placed behind the head and stretches down the back, the other behind the back reaches for the first hand. Ideally, we clasp our hands. In this case, you can easily rotate the body from side to side. We change hands.

Hand exercise 3.

We swing our arms like whips, parallel to the floor, so that they first open, reaching behind the back, and then cross over the chest (at the same time, relaxed hands slap on the back).

Hand exercise 4.

Now let's give our hands a rest. They hang along the body, and we shake them finely.

Stretching exercises

Stretching exercise 1.

We stand straight. Feet shoulder width apart. We lean right and left. We do this slowly. The hand of the same name is pulled in the direction of the tilt, as if we were being pulled by the fingertips. So we freeze and constantly reach out with our hand. Change sides and repeat several times.

Stretching exercise 2. Stand straight, legs together, arms extended above your head, with your palms folded together (you can lock them). Slowly lean to the right, then to the left, all the while reaching for our palms. If possible, from the same position we very carefully bend/stretch back.

Leg stretching exercise 1.

From a standing position, feet shoulder-width apart. We begin to bend over until our head hangs down relaxed. If the stretch is weak, we just hang there, gradually relaxing the body, but do not bend the legs (the back of the legs will stretch).

Leg stretching exercise 2.

If we can, we bend low and hug our feet. You can squat in this position and then straighten your legs. Slowly and smoothly straighten your back.

Leg stretching exercise 3.

Feet wider than shoulder-width apart. We lean towards one leg, in this position we alternately squat on one leg, then on the other leg. Bend over to the other leg and repeat.

Stretching exercise for legs 4. We sit on the floor, legs extended and gathered together. We pull our socks towards ourselves, and we ourselves reach for our socks. We stretch as much as is possible now, but we strive to grab our feet with our hands, and then place our stomach and chest on our legs.

Leg exercise 5. We sit on the floor, legs apart as far as possible. We lean from side to side. Then, we bend sideways towards one leg, freeze and stretch. Then to another. After this, we roll up the body (and the pelvis is in place) and try to place the stomach and chest on the leg. And after all this, we can try to lower ourselves as low as possible with our stomach to the floor, between our spread legs (ideally, we direct our chest and stomach to the floor)

Leg stretching exercise 6.

We lie on our backs, with our pelvis resting against the wall, and our legs vertically along the wall. Now we spread our legs along the wall (heels rest against the wall). Let's let our feet underneath own weight sink lower and lower. Ideally, you should lie like this for 5-10 minutes (some people can stand it for 30). When you want to get up, don't do it suddenly! First, slowly (you can use your hands) bring your legs together, then bend them and press them to your chest. And then get up.

I suggest doing this stretch while reading a book or listening to music. At one time I learned notes this way. And in general, your exercises will be more fun and easier for you if you do them to your favorite music!

Try any active exercises, strength exercises, complete complex stretches with complete relaxation. Lie on your back, legs extended, arms along your body, and now try to completely relax.

Start with these exercises. Combine them however you like. Start with the number of repetitions that you can do now (but without giving up). Gradually, doing the exercises will become a habit, your body will become more resilient, and then you will be able to do more repetitions. And then, perhaps, you will want to do something more complex, you will want new results. Or maybe he will be tempted to find time and money for sports, gym, aerobics or dancing.

The main thing is, don’t put off taking care of yourself and your body until later. Right now tell yourself: “I love my body, I want to be proud of it, and for others to admire me. I want to be beautiful and healthy, so that my body is strong, resilient, flexible, fit and attractive. Everything is in my hands. I can start studying right now. I can choose my own habits. And let them only be good! A slim body and my beautiful body depend only on my daily habits!”

Love yourself, take care of your health, develop your body. All in your hands!

Best regards, Sheina Olga.

So, let me remind you a little about myself. I am 26 years old and I have been a MOTHER for two years. During pregnancy, no matter how trite it sounds, I gained more than 25 kg. These included health problems, swelling, and difficult childbirth. In general, I turned into a huge obese woman with a lot of complexes and a huge overweight. But now about the good things: I have lost weight, now I weigh about 50 kg (before pregnancy my weight was 53 kg). And my goal, given my short height of 158 cm, is 47 kg. On my website, in this and other posts, I want to share my successes and the techniques I have tried. This is not an advertisement, I will not ask you to buy anything or recommend anything online programs and diets. I’ll just share my own experience.)

A beautiful body at home is a reality. I'm speaking purely from my own experience. Yes, I still have a lot to work on, but I have already done a lot. And I worked on myself only at home, as they say, at home. Of course, there were attempts to go to group classes fitness and the gym, but due to eternal busyness, these attempts were not regular and therefore practically ineffective.

Beautiful body at home: my experience

Now I am sculpting my beautiful body at home. The program I made for myself looks like this:

- Morning. Ab exercises: classic crunches, leg raises, “bicycle”, 2-3 sets. Plus, in yoga, I suck in an empty stomach, about 10 times. They say that this exercise helps the stomach contract. But I’ll add on my own behalf that the main condition for not stretching and shrinking your stomach is to never overeat. We eat in small portions and often, as soon as we feel hungry.

- Evening. 1-2 hours after dinner. I pump up the muscles of the buttocks: squats with a weight of 5-10 kg. Lunges forward and sideways, also with weight. Forward bends “deadlift” with a weight of 10 kg. We do everything 20 times in 2-3 approaches. Push-ups: 3 sets of 10 reps. Exercises for arms with dumbbells. I'm working through it calf muscles: I rise on tiptoes with a weight of 5 kg. If I work through all this conscientiously, my butt, legs and arms just ache from pain).

At least once a day, for about 20 minutes, I try to twirl the hoop, I have it with spikes. Sometimes I like to run, but due to my lazy nature I can’t manage to run every day).

I often look for good new exercises on the Internet and try them. I really like the YouTube channel - YougiftedRussia. I advise you to take a look, there is a lot of useful and interesting information there.

I also save photos with beautiful figures of girls on my computer, in the “Motivashki” folder. And when I study, I turn them on with slides to music. This is my motivation))).

In general, a beautiful body at home is possible and not even that difficult. The main thing is desire, will, aspiration and systematicity. Choose, create your own programs, try new exercises, watch your diet and everything will work out for you! And I will also move forward and share my little experience with you.

(16 ratings, average: 3,00 out of 5)

It is very important for a woman to be attractive in the eyes of a man. What sacrifices do the female half of humanity make in order to prove that they are the most beautiful.An ideal figure occupies a central place in a woman’s life. She devotes most of her time to it, constantly playing sports and going on various diets.

But do the opinions of two completely different halves of humanity always coincide, and which one is considered beautiful female figure through the eyes of a man, photo which they look at so often?

These changing parameters of beauty

Despite the generalized image of the ideal female figure of our time, each man individually has his own preferences in this regard. Due to the fact that many modern men are individualists, every detail of her image plays an important role in the appearance of the second half.

Women are forced to adapt, so some adhere to the strict modern parameters of top models, while others prefer beauty in the style of Marilyn Monroe. How have beauty standards changed throughout history and what is today’s standard of an ideal female figure?

One of the oldest images of a woman was discovered in Austria, and it dates back to twenty centuries BC.

It is completely different from the standards established in our society: the woman represented on the small figurine has big hips, stomach and chest.

After 19 centuries, the standard of beauty has changed significantly. An example of an impeccable figure was the famous Venus de Milo, who was just over 160 centimeters tall with parameters 86-69-93. Obviously, the then beauty had lost a lot of weight compared to the representatives ideal forms of the past.

As for our millennium, it is worth noting that beauty standards in recent decades have changed very often. The fashion ranged from curvy girls to very thin girls who looked like teenagers.

Of course, most often the standards female beauty changed in the twentieth century. The beginning of the century erased the difference between women and men, which is why a neat figure with small breasts came into fashion. Anna Pavlova becomes the ideal of that time - a famous ballerina, fragile, transparent and languid. To make their breasts look smaller, many girls bandaged them.

The middle of the century has arrived, and with the advent of Marilyn Monroe, curvaceous beauties have returned to fashion. The girl had parameters 92-60-86, had a unique femininity and charm that captivated many.

Along with the famous blonde, Audrey Hepburn, who is the complete opposite of Monroe, is also gaining popularity in Hollywood. Tall, weighing just over 40 kilograms, Audrey captivated many.

In the late fifties, the iconic Barbie doll appeared. As a result of the study, it was calculated that a girl with doll proportions should have parameters 99-45-84.

It is known that one woman from America wanted to look like Barbie so much that she made more than fifty plastic surgery bringing yourself closer to the ideal.

The doll's figure was corrected only at the beginning of the 21st century - under the influence of public opinion, manufacturers reduced Barbie's breasts.

Just a few years pass and the world is struck by a new phenomenon called Twiggy(from English twig - twig). Extreme lean girl, who looked like a teenager in a skirt, became one of the most successful models and forced many women to torture themselves with diets. With a height of almost 180 centimeters, the beauty of that time weighed only forty kilograms and drove everyone crazy with her parameters 80-55-80.

In addition, since television was gaining popularity at that time, it became fashionable among stars to lose weight, because the camera adds several treacherous kilograms even to slender women.

Despite Twiggy's wild popularity, a new standard appeared in the 70s - Jane Fonda. The ideal becomes healthy and athletic girl, confident in her abilities.

It was not anorexic exhaustion that came into fashion, but the image of a fitness girl. Madonna was one of the first to follow this example in the early 80s.

To whom do we owe the numbers 90-60-90? The famous model of the last decade of the last century, Claudia Schiffer, had these parameters. Also, thanks to this super-model, various diets and sports are becoming even more popular.

Although Claudia had “ideal” parameters, she was quickly supplanted by the queen of “heroin chic” and anorexic beauty – Kate Moss. Femininity fades into the background, and the difference between girls and boys is erased.

At the beginning of the 2000s, a fit, strong and confident Angelina Jolie came into fashion., which has nothing in common with the exhausted ideals of yesteryear. Jolie's parameters are 98-64-89.

And now we are slowly approaching the modern standard of beauty, which quickly displaced the “Tomb Raider” from the pedestal. The current beauty is considered to be actress Kelly Brook, who has a magical proportion of 0.70588253, which is calculated using a special formula. Although Brooke has the perfect number, she has not had any luck in her personal life and career so far.

Now, if you had any complexes, they should disappear! After reading this article, you will be convinced that your figure is ideal, it’s just that the standard is a little outdated; but fashion always comes back, doesn’t it?

Every man to his own taste

It is worth noting that all people are different, which means that many have different opinions. Some people like one type, others another. It is generally accepted that everyone likes the type of model big size breasts, small height. But this is far from true.

Usually girls of model appearance, thin, with long legs, chosen by teenagers and older men. Both of them are trying to assert themselves at the expense of such a girl, and also to show others that he still means something in this life. Therefore, not all young people pay attention to models.

Also many people are attracted to skinny girls, but with rounded shapes. Such that every part of the body is toned, but at the same time there is something to look at. The owner of such forms should have short stature. According to the guys themselves, you want to protect and care for such women; next to them they feel like real gentlemen.

It should not be ruled out that I like the donuts too, and many argue that this is a beautiful female figure through the eyes of a man, the photo of which is confirmation of this. Such ladies are chosen by those applicants who are looking for a chosen one for a serious relationship. Psychologists say that such a figure often attracts those who have the lowest social status, guys from the village, as well as those whose mother has the same shape. But this doesn’t mean that I like ladies who don’t want to take care of their bodies. Sagging sides, belly, and huge buttocks have never adorned anyone.

The dominant place is occupied by a figure in the form of a pear, guitar or hourglass. That is, the owner has wide hips and a thin waist. Such volumes attract the views of the maximum number of men. Firstly, scientists have proven that it is this type of figure that informs them about a woman’s readiness to continue her family. Secondly, any clothing fits perfectly on such a figure.

Recently, many women want to have a figure like the famous actress Angelina Jolie, who can rightfully be considered the favorite of all young people. Her figure can be called a “carrot”, that is, she is characterized by voluminous shoulders and narrow hips.

Many people want to see curvaceous breasts next to them., and they don’t care about the other parameters. Experts say that this type attracts those who have problems in financial matters.

Many girls are interested in the question of how to create a beautiful body while remaining feminine, elegant and sexy. Healthy body, good health and ideal figure- that's all we're interested in. Each of us has different problems and it’s time to deal with them. Some are worried about extra pounds, others, on the contrary, lack them. Working on yourself is painstaking daily work. Lying on the couch and eating rolls, slender legs And slim stomach they won't come to you. Sport is not only about the body, but also about vigor for every day and health; if you achieve physical and spiritual balance, you will live in harmony with yourself, and all your actions will be coordinated.

External data plays an important role. When you first meet, you need to make a good impression on others, make it clear that you treat yourself responsibly, and take care of your body and health. A slender figure that evokes admiring glances from men is the dream of every woman. There is nothing impossible in achieving this goal, you just need to try a little. The first step on the path to perfection is a good mood. The second is proper nutrition. The third is movement. Forward to achieving your goal.

Fitness will help you find a beautiful body

The most common sport is fitness. Anyone can do it, regardless of gender, age and weight category. It will help you not only get in the right shape, but also improve your health. Your body will acquire a beautiful skin tone and the correct figure parameters. Fitness is a large number of different sports exercises aimed at diversified physical development person.

One of the most famous and popular areas of fitness is aerobics. Which includes a set of exercises performed to fast and rhythmic musical accompaniment. Aerobics – The best way effectively lose weight, strengthen the heart and circulatory system, improve the respiratory system. One hour of training will improve your mood and increase your productivity for the whole day.

Callanetics is a collection static exercises, which simultaneously affect all muscle groups, even the deepest ones. It is believed that callanetics is 7 times more effective than shaping and 24 times more effective than aerobics.

Shaping combines physical exercise and the art of creating a beautiful appearance. Bodyflex is a combination of certain types of exercises and special breathing exercises. Enriching the body with oxygen helps accelerated combustion fats and lipids.

The newest form of fitness is tai bo, but it has already gained a reputation as one of the most effective method losing weight. The basis of tai-bo are elements of various martial movements. This new direction is very popular among today's youth, since these are not just weight loss classes, but also self-defense lessons. Fitball is a set of exercises that are performed exclusively on an inflatable ball. They help develop flexibility and improve coordination of movements; the muscles of the back, abs and buttocks are most involved.

Pilates is the simplest system of physical exercises, which has virtually no contraindications; it is aimed at stretching and strengthening muscles. These activities help develop strength endurance and improve coordination. Injury during training is practically impossible, this is the main advantage among other types of fitness.

Yoga is a whole philosophy of life that helps keep your body in shape and always stay in good shape. good mood and maintain health high level. It teaches you to find the hidden strengths of the body and use them to achieve results. Modern fitness centers provide a wide range of services; you can find the ideal option for yourself, according to your taste and capabilities.

Beautiful body at home

If you don't have the time or money to visit gym, you can arrange it at your home. The main thing is to do this regularly. Decide on the day of the week and time, and try not to miss classes. Your body will thank you.
Let's look at exercises aimed at the most common problems in women. The stomach - it is this part of the body that causes particular concern among the fair half of humanity. A beautiful, fit figure can only be without the hated fat layer. Therefore, all women want to have a beautiful flat stomach. Nothing is impossible, a few exercises - and you will say goodbye to it. But don't try to free yourself from extra centimeters behind short term, you’ve been eating your belly for years, getting rid of it won’t be easy either, it will take some time. However, your efforts will definitely be rewarded, do the exercises regularly and your belly will disappear forever. The most common exercises are leg raises at right angles, body lifts, and bicycle exercises. These exercises will be enough to achieve your goal.

Beautiful body - beautiful legs

Every woman wants to have beautiful legs. Looking into the closet, you don’t want to put on trousers and jeans, your hands are drawn to shorts and short skirts, but not everyone can afford to wear such clothes. There is a saying that God deprives a man of his intelligence to punish him, and deprives a woman of the beauty of her legs as a punishment. But slender, well-shaped legs are not only a gift from nature, they are the result of constant work on their perfection.

Do you want to strengthen the muscles of your thighs and buttocks? Then this set of exercises is for you. Turn on your favorite music, which will add strength to you, remember a dress from a small size store and yourself in short shorts - this will be the best motivation for you. The most effective exercises- these are “scissors”, a bicycle, squats, lunges, jumping rope, as well as lifting the body while lying on your back. The result will not keep you waiting long; after two weeks you will see changes in the mirror.

Slim body and correct posture

Man with incorrect posture does not make the best impression, especially since this is unacceptable for a young woman beautiful woman, who simply must walk with her head held high and her shoulders squared. Your body has a frame; it is a beautiful and strong back. Your gait and overall appearance depend on your posture.

The exercise “carrying a weight on your head” gives a woman’s figure impeccable harmony. So get yourself a special exercise book and walk around with it on your head whenever you have time. Just make sure your back is completely straight, otherwise all your efforts are in vain. A hunched back can age even the youngest girl; to prevent this from happening, you need to do next exercise every day: lying on your stomach, raising your arms and legs simultaneously and alternately.

Graceful arms and lush breasts will make your body even more attractive.

For beautiful hands and seductive breasts you only need to spend 10 minutes a day. Dumbbells will help give your arms the perfect look. You need to start with a minimum weight, gradually increasing the load. Basic exercises: raising your arms to the sides, first with the right, then the same amount with the left, bending the body, push-ups, simultaneous raising of the arms while lying on the back.

With age, breasts lose their firmness and elasticity. Sagging breasts are a consequence of weak pectoral muscles, which are very difficult to strengthen. If you tighten the muscles of your arms and shoulders, you will positive effect for tone chest. Yours body It should look proportional, don’t forget to spend time on all muscle groups, just focus on problem areas.

Your body requires proper nutrition

One of the foundations of slim and fit figure is correct healthy eating. If you exhaust yourself with training, and then come home and eat rolls with sweets, then your body will remain the same, and this is in the best case. But everyone’s concept of proper nutrition is different, some say not to eat meat, others say not to eat potatoes, but how to make a choice so as not to harm your body in the first place.

The main rule is to eat less than what your body spends daily. This means not counting calories, but maintaining the correct ratio of proteins, fats and carbohydrates. The first mistake of those losing weight is not having breakfast. Breakfast is a fundamental part of proper nutrition; it gives strength and energy for the whole day. It's better if it's porridge slow carbohydrates take a long time to digest and your body remains full for several hours. For lunch you need to eat the bulk of your diet, preferably proteins and a vegetable salad. Dinner should be the lightest; the best option is a portion of low-fat cottage cheese. Follow your diet. Eat when you feel hungry, only in small portions; the best snack between meals would be any fruit or a handful of nuts.

To start eating healthy, you need to love the food you will eat. Look for healthy and tasty recipes, experiment, because you will soon get tired of eating monotonous food and you will break down. Try not to eat outside the home, take a healthy, nutritious lunch to work, this will prevent you from relaxing and going to a fast food store. Beautiful body- it’s real and not difficult. The main thing is to have desire, willpower, desire and regularity. Create your own exercise programs, watch your diet and you will succeed.

No related posts.