How to achieve an ideal figure at home. female figure from scratch: making beautiful shapes

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Humanity has always been interested in how to make your figure ideal, especially recently, when a healthy lifestyle has become especially popular.

To have a beautiful and most importantly healthy body, you should follow the rules:

Eat only healthy foods.
Be physically active.
To refuse from bad habits.
Drink water.
Get a good night's sleep.

By adhering to them, a person will get closer to the ideal body every day.

Before you begin to strive for the ideal, you need to understand what is meant by this concept. At different times, people had different views on how a beautiful human body should look, but the standard is the notorious 90-60-90.

Many, if not all, girls wonder how they can get an ideal figure in the shortest possible time. In such a pursuit of beauty, ladies risk getting into huge troubles with their bodies. Is a ghostly ideal figure really worth it to earn diseases of internal organs, spoil metabolism, and pay with your hair, nails, teeth and skin?

You can achieve an ideal figure, you just need to understand that this requires patience and effort. Therefore, to the question of how to make a perfect figure in one week, smart people themselves know the answer - no way.

Much will primarily depend on the person’s current condition, his physical fitness, the presence of subcutaneous fat, and age.

Girl's body types

You cannot measure all women to the same standard. In addition to their internal individuality, representatives of the fair sex are distinguished by their physique features. Something can be corrected with the help of sports, nutrition or plastic surgery. But there are three constant body types from which general proportionality is based.

• Ectomorph.

A girl with this body type is fragile and sophisticated. The fat layer is minimized. Arms and legs are thin. The waist is aspen. Height is high. It is difficult for her to gain muscle mass, since weight gain is not observed due to accelerated metabolic processes. An ectomorph girl shows others her thin wrists and fingers. Often the hip bones and collarbones protrude into relief. She cannot boast of large breasts and firm buttocks. A skinny woman is good with sports and can be particularly resilient, but not when it comes to strength training. A typical representative of ectomorphs is Keira Knightley.

• Mesomorph. Body sizes for this type have an ideal ratio. Well-developed leg muscles, rounded hips and broad shoulders are harmonized by the waist. She is not wasp, but without excess fat. A girl with such proportions looks athletic. With moderate physical activity, the body becomes feminine and sculpted. Freely builds muscle mass, but can just as easily gain a couple of extra pounds

For a mesomorph, it is important not only to exercise regularly, but also to eat right. A striking example of such a physique is Halle Berry.

• Endomorph.

This type includes all girls who have crossed the mesomorph line in weight and volume. Their metabolism is slow. Fat is actively concentrated in the hips, buttocks, waist and arms. A distinctive feature is an expressive bust. Growth is predominantly low. Endomorphs easily gain muscle mass, which is hidden under fat reserves, if you do not include aerobic exercise and dietary restrictions. This category includes not only girls who are clearly overweight. But also those who have an idealized proportion of 90-60-90, with a tummy, extra pounds in the hips. A typical example among famous personalities is Marilyn Monroe. The actress was not overweight, but she did not hide her curvy figure.

Photo. Endomorph body type: Marilyn Monroe

It is impossible to distribute all women in the world between the three above-mentioned types. One hundred percent agreement on all characteristics is rare. Therefore, there is such a thing as a mixed body type. The girl combines the principles of two prevailing types.

How to get your dream figure: exercises for the chest and back

Next, start strengthening your back muscles.

Standard push-ups

Place your hands and feet shoulder-width apart. Then bend your elbows until your chest reaches the floor and then push back.

"Dolphin"

Lean forward, lower your shoulders and place your hands on the floor. Then go up.

Alternating elevation of arms and legs

Lie on your stomach with your arms and legs extended. Slowly raise one arm a few inches off the floor, keeping it straight, without turning your shoulders, and keeping your head and torso still. Hold this position and then move to the other hand. To enhance the effect, take dumbbells.

"Kick the Donkey"

Get on all fours, focusing on your hands. Then kick up with one leg. Tighten your abs and buttocks as you perform.

Upside down push-ups

Exercise for professionals. Do a headstand against a wall and bend your elbows at a 90-degree angle. Then do push-ups upside down (so your head moves towards the floor and your feet remain against the wall).

Judo push-ups

From a push-up position, lift your hips and kick to the side in one quick motion. Then lift your head and shoulders up and lower your hips.

"Return Flight"

Take two dumbbells or two water bottles. Stand straight with one leg in front and slightly bent at the knee. Turn your hands with your palms facing each other, lean forward a little and stretch them to the sides, squeezing your shoulder blades. Repeat several times.

"Superman"

Lie face down with your arms extended, keeping your torso as still as possible. Then lift your arms and legs at the same time to create a slight curve in your body.

Types of female figures: which one is ideal?

Each girl has different body features. Some of them are congenital, genetically determined, and the rest depend on lifestyle. The female body type is formed from pronounced characteristics. Based on them, the trainer draws up a training program, and the stylist selects clothes.

• Hourglass.

This figure type is graceful. It shows balance. When a thin waist neutralizes moderately voluminous hips and bust. The buttocks are round and the legs are slender. Fat, if any, is distributed evenly over all parts of the body. An hourglass is the ideal parameters for a girl. Most representatives of the fair sex strive to approach them.

•
V-shape (triangle).
Body type with broad shoulders, large breasts, fairly narrow hips and slender legs. When engaging in physical activity, a girl with such characteristics needs to increase the volume of her buttocks. The fat layer likes to accumulate in the upper abdomen, while the waist is visible, which means that this deficiency can be corrected with nutrition.

Read:

How to quickly lose weight without dieting and lose belly fat?

•
Rectangle.
A boyish figure without relief curves. The proportions: chest, waist, hips are almost the same. A rectangular girl gains weight with great difficulty, since her metabolism is accelerated.

•
Pear (spoon).
With this type of female figure, the emphasis falls on the lower part of the body. The buttocks are massive, the hips are wide, but the shoulders, chest and stomach look disproportionately small. The pear girl is predominantly short in stature and has short legs. Fat is concentrated below the waist.

Photo. Jennifer Lopez: a typical representative of a female pear figure

•
Apple.
The most dangerous area for this type of figure is the waist and stomach. They create a visual association of a girl with an apple. Flat buttocks and narrow hips add fuel to the fire. Slender legs and an expressive bust improve the situation. Intense training and serious dietary changes will help restore balance in your figure.

Deficiencies in one or another type of figure are covered by correction with the help of physical exercises. For example, for girls with a V-shape, intensive training is needed for large muscle groups - the legs

It is important for the “pear” to focus on the upper body. With a “rectangle”, nutrition comes first. The “apple” will need an intensive training regime

Girls with this type of figure should lean on cardio. The hourglass is in the best position. Ideal proportions allow them to simply keep fit and enjoy the process

The “apple” will need an intensive training regime. Girls with this type of figure should lean on cardio. The hourglass is in the best position. Ideal proportions allow them to simply keep themselves in shape and enjoy the process.

Weeks 1-4

DAY 1
DAY 2

DAY 1

DAY 2

Jumping lunges

1-3 sets of 8 reps. Rest 60 seconds.
Body Part: Hamstring Equipment: No

Incline Dumbbell Press

1-3 sets of 10 repetitions. Rest 60 seconds.
Body part: Chest Equipment: Dumbbells

Swing your leg back

1-3 sets of 10 repetitions. Rest 60 seconds.
Body part: Quadriceps Equipment: Body weight

Quadriceps stretch on all fours

1-2 sets of 10 repetitions. Rest 60 seconds.
Body part: Quadriceps Equipment: Body weight

Exercise "Superman"

1-2 sets of 60 seconds. Rest 60 seconds.
Body Part: Lower Back Equipment: No

Deep squats with a barbell on the chest

1-3 sets of 10 repetitions. Rest 60 seconds.
Body part: Quadriceps Equipment: Barbell

Push ups

1-3 sets of 10 repetitions. Rest 60 seconds.
Body Part: Chest Equipment: No

Romanian deadlift

1-3 sets of 10 repetitions. Rest 60 seconds.
Body part: Hamstrings Equipment: Barbell

Bent-over dumbbell row

1-3 sets of 10 repetitions. Rest 60 seconds.
Body part: Middle back Equipment: Dumbbells

Swing your legs while lying on a bench

1-3 sets of 10 repetitions. Rest 60
Body part: Buttocks Equipment: Body weight

Body turns with a fitball in your hands

1-2 sets of 10 repetitions. Rest 60 seconds.
Body part: Press Equipment: Fitball

Alternate workouts A and B three times a week. Rest after each workout – at least 1 day. If you've never worked out in a gym before, do the least number of sets in the recommended range.

Where 1-3 reps are indicated, do one in the first week of training, and then gradually increase the load so that by the fourth week you can complete all three sets.

“Breakfast like a king”

Now a very important life hack, how to give a girl a beautiful figure without putting a lot of effort into it. You need a good, hearty, satisfying breakfast.

The only condition: it must contain more carbohydrates and proteins. Breakfast is the most important meal of the day. It is he who charges you with energy for the whole day. Practice shows that those people who neglect breakfast or limit it to a cup of coffee consume more calories during the day and often overeat at night.

By the way, the first meal, if it took place in the morning, significantly speeds up the metabolism.

All athletes who watch their figure take breakfast very seriously and try not to skip it.

Doing exercise

To form and maintain a beautiful figure, experts advise doing home training, which will help develop individual muscle groups. This will not take much time (from 15 to 30 minutes daily), but you need to do the exercises regularly, combining them with the principles of proper nutrition for faster positive results.

The main set of exercises for different muscle groups

Buttocks and thighs.

Starting position: lying on your back, legs bent at the knees, heels resting on the floor, arms along the body. As you inhale, the pelvis rises as high as possible. Perform these movements 20 to 30 times, performing calmly and slowly.

Abdominal strengthening

For men, exercises should be more intense and with more repetitions.

For women, simply striving to keep your stomach flat is enough.

– The starting position of the body is the same as in the previous exercise, but the hands are located behind the head. Raise not only the pelvis, but also the entire body, keeping the abdominal muscles tense.
– While lifting the body, stretch your elbows alternately to the opposite knees.
– Raising and slowly lowering your legs.
– Making movements with the legs – “scissors”.

Universal "bar"

This exercise has many variations, and its main advantage: working out all the muscles that are necessary for a beautiful figure.

For beginners, it is better to do push-ups on your elbows, gradually increasing their number. For those who already have the skills and the muscles are used to it, you can diversify the load and types of exercise.

Strengthening the pectoral muscles

This will not affect the size of a woman’s breasts, but is necessary to slow down the process of breast sagging and sagging.

– Exercise “prayer”: squeeze your palms together at chest level for 15 seconds, stop for 5 seconds, and so on up to 10-20 times. Repeat periodically.

– Push-ups are effective for strengthening not only the chest, but also the shoulder region. Girls can first do push-ups from the wall, or lying on their knees 4-5 times, increasing their number.

– Dumbbell raises from the chest. Dumbbells are selected depending on the person’s body weight and gender. For beginners: 1-1.5 kg, for more experienced: 2-3 kg or more.

Lying on the floor, raise your arms with dumbbells up so that your palms are facing each other. As you inhale, lower your arms to your sides, stretching your chest. As you exhale, raise your arms up again and repeat several times.

Increased body flexibility

Yoga classes are mainly used for this. But we should not forget that before stretching the muscles, it is necessary to warm up.

Aerobics also has a good effect on a beautiful figure.

The main thing is to correctly plan the exercises, taking into account the morning (invigorating) load, and the relaxing one after a working day.

Weeks 5-8

Lunge with dumbbells forward

Rest 60 seconds.
Body part: Quadriceps Equipment: Dumbbells

Standing Pronated Grip Dumbbell Raise

1-3 sets of 8 reps. Rest 60 seconds.
Body part: Biceps Equipment: Dumbbells

Body Twist - Russian Twist

1-3 sets of 10 repetitions. Rest 60 seconds.
Body Part: Press Equipment: No

Standing overhead press

1-3 sets of 5 reps. Rest 60 seconds.
Body part: Shoulders Equipment: Barbell

Working with a barbell as a gymnastic roller

1-2 approaches 6 times. Rest 60 seconds.
Body Part: Press Equipment: Barbell

Swing your legs while lying on a bench

1-3 sets of 10 repetitions. Rest 60 seconds.
Body part: Buttocks Equipment: Body weight

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In each exercise where you need to raise and lower dumbbells, a barbell, or your own body, perform the lowering in 2 seconds, and then (after a short pause at the bottom point) lift in 2 seconds. This technique will help keep your muscles constantly tense.

Healthy eating

No set of exercises can give a person an ideal figure if the rules of a healthy diet are not followed. Eating fatty and unhealthy foods, abusing alcohol and nicotine, it is almost impossible to achieve good results.

Everyone knows the truth that a person is what he eats. By filling your body with the right, healthy foods, you can help it on the path to perfection.

If the question arises of how to make your figure ideal at home, then the first thing you need to do is adjust your diet. You need to eat in small portions, 4-5 times a day, preferably at the same time.

You also need to focus on foods that help burn fat. These include low-fat dairy foods, ginger, cabbage, cucumbers, grapefruit, green tea, raspberries, beans, pineapple, oatmeal and cinnamon. Of course, these products from a proper diet should be consumed in combination with physical exercise and a sufficient amount of clean, drinking water.

To do this you need:

Build your daily diet on cereals, vegetables and fruits.
Avoid products made from white flour, sweets, potatoes, bananas.
Exercise daily.
Sleep at least 8 hours a day.
Consume the required amount of water per day (about 1.5 - 2.5 liters).
Indulge in water treatments: sauna, contrast shower, swimming pool.

Slim figure and beautiful body? No problem!

In order for you to have a slim figure and a beautiful body, to be beautiful and healthy, 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 exercise and self-care! Everyone can lead a healthy lifestyle - it's not difficult.

How often can you hear that a woman/girl wants to please herself; wants a 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 a sports club, there is no time to take care of the beauty of the body at home, for example, doing exercises for the buttocks at home, and it’s not possible to exercise 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!

Start taking care of the beauty and health of your body. And gradually you yourself will like to feel good, to be beautiful, healthier, flexible, attractive, and you will want to devote more and more time to beauty and health, to your body, its physical shape and well-being!

And to make it easier for you to get started, I want to offer you a number of simple and accessible exercises that you can do at home, and I’ll tell you about some easy exercises that you can do “in between” while doing other things.

Before moving on to exercises, such as exercises for the buttocks at home, let's start with a warm-up.

Warm up first! (Just be careful, if you have problems with your spine, consult your doctor. It is possible that the exercises described below may be contraindicated for you)!

Any exercise should begin with a warm-up in order to warm up and wake up the body and prepare it for more complex exercises.

Warm-up should affect all major parts of the body. It's good to start at the top and work your way down. Let's begin.

I suggest starting with a simple warm-up . We take our palms and rub one against the other vigorously. Using heated palms, lightly stroke the face (always from the center towards the ears), neck (from the center to the sides). We rub the ears (very good for awakening, improving blood circulation), to do this we take the index and middle fingers, open them like “scissors”, pinch each ear and so on. Then we take our palm and rub our ears in one direction and the other (they will curl into tubes). Then with warm palms we rub the whole body from the shoulders, arms, to the feet.

Circles, rotations and rotations of the shoulders and arms.

I suggest starting not with warming up the neck, but with the shoulders and arms. We rotate only our shoulders forward and backward (both together and in turn). We raise and lower our shoulders (first we pull towards our ears, and then we press our shoulders down). At the same time, you can keep your entire arm stretched, and hold your hands as if you were leaning on a table, then more muscles in your arms will work. Then we rotate our arms at the elbows in different directions. We clench our hands into fists and rotate them at the wrist.

Another good exercise is to stretch your arms with your palms up, clench your fists, and then raise your fists up and down without touching the entire arm. This not only develops the wrist joint, but also works the arm muscles.

Now we tense/extend our arms and begin to throw them straight above our heads and lower them down (with an emphasis up and then with an emphasis down, but do not overdo it, not too sharply).

Exercises for the back.

We push the chest forward as far as possible (without touching other parts of the body as much as possible), and then pull it back. You can gradually speed up the pace and place more emphasis, first forward, then back.

We also move the chest from side to side (without moving other parts of the body as much as possible).

We make turns/twists with the whole body, as if we want to look behind the back on the left, and then on the right, but at the same time we turn the head and the entire torso, without touching what is below. For convenience, it is better to hold your hands in front of you, as if you were placing your hands on a shelf at chest level. Start at a slow pace and gradually speed up. You can also fix your entire body, put your hands on your belt and tilt your body left and right, forward and back (in this particular case, it’s better to put your hands on your lower back), and then make circular rotations to the right and left.

Exercises for the buttocks at home

The first exercise for the buttocks at home.

Bend your knees. Now move your hips all the way left and right alternately. Then do the same back and forth. And then you can rotate them in a circle.

Exercise for the buttocks at home, second.

We do a few squats. You can do this exercise without touching the body, or you can squat with a straight back, parallel to the floor, or with a “hung body,” when the body hangs upside down, in a relaxed state.

Exercise for the buttocks at home third.

It is also good to hang upside down and bend one leg at a time, allowing the other to remain straight and stretch.

Leg exercises are essential for a beautiful body and slim figure!

We are stretching our feet. Place your foot on your toes and rotate your foot.

We also take turns raising and lowering our heels while standing on our toes.

It’s also good to rise as high as possible on the toes of both feet, and then bend your knees, sitting down as deeply as possible, without lifting the heels of your feet or bending your back.

Leg exercises in between. You can do some of these warm-up exercises while doing other activities! You can brush your teeth and stand on your toes and squat. Stir porridge or wash dishes and rotate your hips. Watch a movie or chat with friends on the Internet and roll your shoulders at the same time,... Stand on your toes and read a book,... Think about what everyday, household chores you can weave these simple but useful exercises for the beauty of your body. Personally, I do this quite often.

In general, to begin with, you can use the exercises from the warm-up as an independent set of exercises. Start with this at least.

Simple exercises for muscle strength.

Hand exercises.

Push-ups 1.

Legs and arms are on the floor, the whole body is elongated and straight, bend your elbows and, due to this, lower your body down. If it is difficult to do push-ups in this position, then you can also do push-ups while standing on bent knees, or with your legs straight on the floor, but resting your hands on a bed, chair or other elevation.

Push-ups 2.

Feet are on the floor, and hands behind your back rest on the bed or chair. Bend and straighten your arms. It is important to lower and rise precisely through the arms, and not through movements of the pelvis and body in general.

Push-ups 3.

The starting position is the same as for the first push-up, with your hands under your shoulders and your fingers pointing forward. But we don’t bend our elbows! The arms must remain straight, tense, and we raise and lower our palms, and our fingers remain on the floor all the time!

Abdominal exercises are also essential for a slim figure and a beautiful body!

In order for our stomach to always look great, be elastic and toned, we need to regularly do exercises on the abdominal muscles. These are the abdominal exercises that help me, and I’m sure they will help you too, the main thing is regularity and discipline and your figure will return to normal! So, let's tighten our tummy!

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. In this case, the feet stand like this: the lower leg is on the edge of the foot, the upper one touches the floor with its 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, bringing your knees toward 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 its foot lies on the knee of the standing leg, then we 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 with your other hand, take the fingers of your outstretched hand 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, with our legs vertical along the wall. Now we spread our legs along the wall (heels rest against the wall). We allow our legs to fall lower and lower under their own weight. 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, 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 to end any active exercises, strength exercises, or 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! My slim figure and my beautiful body depend only on my daily habits!”

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

Article protected by copyright and related rights. When using or reprinting material, an active link to the women's website sun-hands.ru is required! Best regards, Sheina Olga.

How beauty standards have changed over the years

Over the past century, significant changes have occurred in the world of ideal standards for female figures. Every ten years the proportions changed. The hips were wide and narrow. The waist was retracted, the stomach added a couple of extra pounds. The bust changed its size every now and then depending on fashion. And only long legs have always been valued by true admirers of female beauty.

Photo. Gibson Girls era, 1910s

Photo. Flapper era, 1920s

At the origins of the last century there were girls in corsets. Their thinnest waist is still considered an unattainable luxury. However, literally ten years later everything changed dramatically. A boyish figure, without a full bust and graceful waist, is becoming trendy. Men could not tolerate such beauty standards for a long time and protested. In the 30s, femininity with rounded shapes returned again. After another ten years, a woman takes on the responsibility of home, family, and work, which means she trades slimness for broad shoulders on which she carries all this burden.

Photo. A time of smooth curves and feminine lines, 1930s

In the 50s, the world was rocked by the sexy forms of famous actresses. They were followed sharply by a decline and a transition to blatant thinness. During that period, diets became fashionable. Since the early 70s, a woman's tummy was supposed to have a normal percentage of fat, or better yet, no fat at all.

Photo. Return of soft feminine forms, 1950s

Photo. Twiggy's modeling world, 1960s

Another 10 years later, fashion models introduced thin standards with long legs. The 90s were famous for being painfully thin. But that time has passed. Protruding ribs are replaced by slender legs, six-pack abs, or simply flat tummies and firm buttocks.

Photo. Athletic female figure

conclusions

. The concept of a girl's ideal figure varies depending on the continent, time and outlook on life. There are a lot of existing proportions and ratios. It is impossible to put the female form into a general formula. Each girl is individual, which means that her parameters are only subtly adjusted to the general standards of female beauty.

Ideals of beauty

Even 3 million years ago, there was a concept of an ideal figure or physique for the fair sex. Basically, all women were plump back then, but this was considered the absolute norm; one might even say that at that time, plumpness was considered the ideal of beauty and health. After all, the main task of a woman was to give birth and raise a child, to feed many children.

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A Paleolithic woman was a large woman, a mother of many children, who was distinguished by good health and strength. But in Ancient Egypt, the ideal female figure was considered to be a combination of average height, small breasts and broad shoulders.

And now our time has come. A girl’s body parameters in 2000 hid and continue to hide many demands:

slender legs;
lush breasts;
flat tummy;
rounded buttocks.

But with the onset of spring, as a rule, people think about how to create an ideal figure.

Having searched hundreds of sites, read a lot of literature, girls rush to try everything at once. But not all methods can help. There are many secrets on how to achieve an ideal figure. Three methods are considered the most common; it is most effective to use them in combination.

The first is nutrition. It is necessary to conduct a thorough audit of the refrigerator and get rid of everything that may be harmful and high-calorie (sausages, mayonnaise, sweets).

The female body should receive 2000-2200 kcal per day.

In order to meet this norm and not gain too much, you need to eat more fruits and vegetables. Boiled meat (chicken, rabbit), fish must be included in the daily diet.

The most important meal of the day is breakfast. It is recommended to have porridge for breakfast. As for lunch, there are several options.

You can eat soup or salad, or you can snack on kefir and fruit. If a girl’s work schedule does not allow her to get the optimal amount of food, she should definitely replenish her energy reserves with nuts. They contain many useful substances that will quickly satisfy your hunger. Dinner should always be light and no later than 4 hours before bedtime. An excellent option is a glass of low-calorie kefir or yogurt.

The second way is sports. Nowadays, not everyone can afford a membership to a gym or gym.

In addition, not everyone has free time to visit it. Doctors do not recommend starting sports with heavy loads.

You can start doing exercises for an ideal figure at home and gradually move to the gym, where higher loads are provided.

The first thing you should start with in the gym is consulting a trainer. He will create a series of physical exercises and, if necessary, prescribe a personal diet.

It is very important to consume the required amount of water during training. The results will directly depend on the stability of visiting the gym

You should not overload your body with exhausting workouts; 3-4 visits per week will be enough.

The third golden rule is healthy sleep. During sleep, a person and his body relax. Experts note that it is during sleep that the body expends most of the calories, and this contributes to effective weight loss. Time of day and value of sleep per hour:

from 19 to 20 - 7 o'clock;
from 20 to 21 - 6 hours;
from 21 to 22 - 5 o'clock;
from 22 to 23 - 4 hours;
from 23 to 24 - 3 hours;
from 0 to 1 - 2 hours;
from 1 to 2 - 1 hour;
from 2 to 3 - 30 min.
from 3 to 4 - 15 min.
from 4 to 5 - 7 min.

Some people go to bed at midnight and think that they are getting enough sleep. But that's not true. Lack of sleep is the primary cause of many common diseases. People suffering from insomnia often become hostages of excess weight.

Read the ingredients on the label

This way you can avoid consuming sugar, which is found in almost all foods. Did you know that it can be found in your favorite juice, cereal or yogurt, foods that appear to be diet foods?

There are even muesli that are advertised for weight loss, but they contain sugar, palm fat, chocolate, etc.

Therefore, always read what is written on the label so as not to consume high-calorie, harmful and metabolism-slowing components.

Sleep and a beautiful figure

It would seem, how to make a figure slim and beautiful with the help of sleep? Yes, everyone knows that not getting enough sleep is harmful, and chronic lack of sleep contributes to the appearance of deep wrinkles on the face and dark circles under the eyes, but what do ideal body parameters have to do with it? However, there is a connection between proper rest and a beautiful figure.

The fact is that a person who has not had enough sleep tends to replenish the supply of missing energy with the help of high-calorie foods, especially sweets. Gradually, such a diet becomes the norm, which leads to inevitable weight gain. In order to keep your body in good shape, you need to sleep at least 8 hours a day. With proper rest, you will have the strength to do the necessary physical activity, follow a diet and carry out procedures to improve your figure.

Victory over yourself

The main enemy of an ideal figure is laziness, and in order to achieve even minor results, you must first of all conquer yourself. At first it can be quite difficult. After all, you need to overcome your sense of habit, fear and established way of life. Many girls believe that achieving stunning results is only possible by regularly visiting the gym and following a strict diet. But this is far from true. Many Hollywood stars have long developed special sets of home exercises to create an ideal figure. After all, they are busy enough to constantly visit the gym.

Moreover, it is possible to perform various physical activities even with a child in your arms and no one will interfere with you. Thousands of Instagram moms serve as an example and proof of this. And not only abroad, but also here in Russia. It's enough to start small. After all, as they say, the first step is already half the success.

Exercises to keep fit

To always look perfect and not worry about your health, you need to devote just a few minutes a day to sports or light exercise. This will help not only to maintain muscle tone at an optimal level, but also not to encounter such unpleasant concepts as fatigue, drowsiness, and lethargy. An approximate set of exercises:

The starting position is lying down. Hold a small object between your lower limbs, arms at your sides. The legs are raised and tilted to the side until the object first touches the fingers of the left hand, then the right hand. Breathing is free. Do 3 to 12 repetitions.
The starting position is lying on your back. Hands raised up in front of you. There is a small object in the hands. With sudden movements they change position - from a lying position to a sitting position, pulling up their legs so that their knees touch the object. Do from 3 to 12 times.
The starting position is lying on your back. A book (a bag filled with sand) is clamped between the legs. The legs are raised 10 times, at an angle of 90°, without the heels touching the floor. Do from 3 to 12 approaches.
The starting position is lying down. Numbers are drawn with both feet - from bottom to top and vice versa. Do 3 to 12 repetitions.

To drink or not to drink?

Be sure to drink, but only the right drinks and in sufficient quantities. The best choice is natural juices without added sugar, green tea and, of course, clean drinking water at room temperature.

When buying ready-made juices, pay attention to their composition, since preservatives, sugar, dyes and flavoring additives have nothing to do with proper and healthy nutrition

Juices will successfully replace the most common compote of dried fruits that can be bought in the store. In addition, any berries and fruits for compote can be dried or frozen at home. Rose hips and hawthorn berries will be a useful addition to your drink. Do not neglect homemade fruit drinks and herbal teas.

When buying tea, choose green leaf tea that can be brewed in a teapot, especially since you can brew it more than once without losing its taste and benefits. Tea bags, of course, are more convenient, but often glue is added to the paper, as a result, low-quality ingredients, such as flavorings, can get into the tea mixture.

Don't forget about the amount of liquid you drink. A person needs to drink about 2 liters per day, but in hot weather the body’s need for liquid increases sharply.

Ideal parameters and standards

The world has long been struggling to develop a formula for the ideal proportions of the female body. This includes not only a visual picture of body types and body types. There is no escape from the basic parameters: weight, height, volume and leg length.

1. Ideal weight.

A difficult topic for many girls. Some people want to get rid of extra pounds. Someone is trying to get the missing ones. The question arises: is there an ideal standard for female body weight and how to determine your comfortable weight? There is definitely no single standard. However, there are boundaries that should not be crossed in order to stay in shape. Each girl’s indicators are individual. To determine your ideal body weight, the following methods and tools come to your aid.

Read:

How to start losing weight correctly?

•
Case mass index according to Quetelet's formula.
In order to calculate your personal body mass index, you need to know your current weight and height. The obtained result is compared with tabular indicators. The girl’s health status is determined and a recommendation is made on what to do - increase or decrease body weight. Or perhaps not change anything, since the weight is ideal.

• Weight norm degree chart.

With clear characteristics: below normal weight, optimal, overweight, obesity, severe obesity.

Weight normal graph

• Table depending on the girl's age and body type.

In this case, the age category from 15 to 40 years is considered. Body build types: thin-boned, normal-boned and broad-boned.

2. Ideal height and leg length.

If a person can adjust his weight throughout his life, then he will have to come to terms with growth. There are general standards:

– girls with short stature do not go beyond 150 cm; – below average – from 151 to 156 cm; – with average – from 157 to 167 cm; – tall ladies – from 168 to 175 cm; – very tall – above 176 cm.

The ideal leg length depends on body height. Girls whose legs are less than half their height are considered short-legged. If it is greater or approximately equal, then the figure is balanced. Compliance with proportions affects the visual perception of a girl. In addition, this parameter is taken into account in the models. There is nothing to do on the catwalk without long legs. To complete the characteristics of the lower extremities, scientists derived a formula for ideal legs based on three gaps: in the ankles, under the knees and between the thighs at the top. They can be seen simply by bringing your legs together. There shouldn’t be any other “holes”, only then the girl’s legs are perfect.

Read:

Causes of cellulite on the legs and butt

3. Ideal bust, waist and hip volume.

Body parts must be proportional. The most expressive female forms have always been: bust, waist and hips. We are not talking about the exact 90-60-90 standard. Everything is much more delicate. A truly thin waist should be a maximum of 70% of the hips. Each girl has an individual result. Because everyone's body type is different.

The ideal proportions of a girl’s body are not those that men came up with in the fit of their wild fantasies. This is the daily work and self-love of the lady herself. Beautiful female figures are born from jewelry work: sports, nutrition, inner harmony and the right clothes. This is the key to success.