“Sculpt” Your Body – Exercise and Diet For a Nice Belly and Legs!!!

It is never too late to start to take care of your body with proper nutrition, hygiene, and exercises.

The key is when you’ve made a decision to focus on critical points: the skin, breasts, legs, stomach, and buttocks. Give them every day, a little time. Eat right, take care of natural cosmetics and training !

We propose a simple but effective exercises to restore tone relaxed muscles (each is for the zone), as well as essences and massage oils, which, if you use them after exercise, increase the final, a good outcome. Do not forget: the secret of success lies in the persistence and perseverance!

Резултат слика за Exercise and Diet For a Nice stomach

Exercise and diet for beautiful legs

Thighs, especially the inner and rear region are rapidly losing strength, both in obese and those with normal weight, because of the muscles of this zone sedentary.


Nurture them daily moisturizing lotion with ingredients for skin tightening, or cream you use for your butt.

Exercise for legs

To strengthen the inner thighs, lie on your back, bend your legs at the knees, keeping your feet on the floor. Lift your butt off the floor, while extending and shrinking feet. Do 3 sets of 15 repetitions. Another effective exercise for this part: lying on its side, the lower leg stretch, and the upper bend in the knee at an angle of 90 ° and lift it as far as you can 5 times. Repeat with the other leg.

Heat a good bathroom, but lying in an empty bathtub. Massage your legs from ankles to the hips, a jet of water at the beginning of warm, which eventually becomes cold.

Nutrition for  beautifully shaping  legs

Vitamins for a slender body

To look tight and that to you nothing would have “hung” rich diet:

Vitamin A
Helping the development and regeneration of tissue and skin, and have it in dairy products, eggs, meat, and liver.

Vitamin C
Slows aging and recovering the skin from the harmful effects of the sun and pollution. The abundance has in the kiwi, melon, watermelon, citrus, pepper…

Prevents oxidation processes, this mineral rich in whole grains, seafood, fish, dairy products.

This will strengthen your antioxidant defense shield and has it in red meat, eggs, seafood, legumes and dried fruits.

Diet and exercise for a beautifully designed stomach.


To get rid of unpleasant abdominal bloating and feel more comfortable using capsules with extracts of herbs known for its diuretic and digestive properties, such as dill, hemp, horsetail … are recommended, too, capsules enriched Fructooligosaccharides and fiber with the prebiotic operation that regulates intestinal flora and ensures good digestion.

To have a flat and toned stomach is best to daily care cosmetics based on marine algae and ivy complete gentle massage. Algae drain the skin and eliminate excess fluid and fat, while ivy helps to get rid of cellulite. It is best that such a cream rubbed into the skin immediately after a shower (while the pores open, so the active substances penetrate the best at it).

There are 3 modes of massage, and you choose the one that suits you best:

Open hands, gently but vigorously massage the abdomen in a clockwise direction;

Slow movements massage the stomach as to knead the dough;

Fingertips press the abdomen for 10 minutes, and the next 10 minutes gently rub;

The skin of the stomach would not lose elasticity and become dry, always pat some moisturizing milk or cream for the body.

Do not bend your spine when you did not sit down, hold it firmly clinging to the back, stomach and let him be always drawn, it will also stomach muscles always be tightened and maintain muscle tone.

Breathe deeply to keep the muscles well supplied with oxygen;

Avoid fried, salty and fatty foods, sweets and fizzy drinks;

Drink plenty of water and eat a lot of fruit that purifies (pineapple, papaya, grapes, watermelon …)


Exercise for stomach

Lie on the floor, bend your knees to your chest and grab the legs hands. Lifting off the shoulders off the floor, do not lift the spine and at the same time tighten the abdominal and back to the starting position. Do 3 sets of 15 repetitions and rest for 1 minute between sets. This exercise is good for the “lazy” bowel! After practicing massage your stomach with aromatic essential oils of mandarin (3 drops mix with 2 teaspoons of sweet almond oil).

Author: K.S

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