SECRETS TO HAVING A BEAUTIFUL BODY

Beautiful body? Getting to have an incredible figure is possibly the dream of all women. We long to have a dazzling and attractive body, in this article we are going to answer your question.

To have a gorgeous body you want to look out of it by eating healthy, drinking much water, sleeping the proper hours consistent with your age range, maintaining your exercise routine counting on what your body demands, and in particular perseverance, you'll not be ready to have a gorgeous body if you're not constant.

However, having a beautiful body is something subjective, since it will depend on the point of view of each person, even so, there are different ways to get to have a better figure.

In this new article, we will reveal the best ways to achieve a beautiful body endowed with beauty

To begin with, people generally recommend following an exercise routine or playing sports. However this despite being true; it is not completely correct in its entirety. Apart from practicing a physical routine, you must also maintain a balanced diet.

Food is essential when it comes to preserving the figure and health of your body. As you well know, your body absorbs the nutrients you consume and distributes them throughout your body and organism.

A poorly balanced diet or excessive calorie consumption negatively affects the performance of your body. So our dream of having a good body will drift away.

Our body takes its toll on us and if we don't take proper care of it, over time it will end up damaging our quality of life.

Here's what you need to do to have a beautiful body."

Content of the article

1. How to have a beautiful body, Tips to have a good body 2. What should I eat to get a beautiful woman's body? 3. What to do to have a good body if I am thin? 4. What to do to have a beautiful body if I am chubby or overweight? 5. What should I eat to get a good body? Nutritional value of the most consumed foods. 6. How much exercise do you have to do to have a good body? 7. Exercises to have an incredible body in the gym. 8. Exercises to have an incredible body if I am at home. 9. How to maintain a beautiful body? 10. What does Does it mean to be pretty?                                      Conclusion.

1. How to have a beautiful body, Tips to have a good body

How to do to have a body die for? How to lose weight and have a beautiful body? Here are a series of tips that will undoubtedly help you achieve a beautiful body.

Set yourself a goal

Set yourself a goal that is not just a number on the scale, what is your goal? Are you clear on it? It is the first and fundamental thing you should think about: what I want to achieve and why. If you are clear about this goal, you will feel more motivated and you will have a clear path. For example, I want to lose 3 kilos to:

• See me better physically.

• Feel lighter.

• Remove the pain that I have in my legs.

There can be many reasons, if you want a change, take this change as something positive. Stop thinking that losing weight is starving or giving up the pleasure of eating.

Take this change as "here begins my journey to take care of myself and learn to eat".

Use a reference to see how you are progressing, for example, a garment that you want to wear later when you have lost weight. You can take a photo every three or four weeks to see your physical changes.

Do exercise

What is the best way to shape the body? it's essential that you simply exercise, aside from because you'll get an honest body, you've got tons of other reasons

• Exercise helps us relieve and loosen the tight muscles that carry our weight and stress throughout the day.

• It also helps us maintain the flexibility of our tissues.

• Improves nervous communication between the body and the brain.

• It helps to supply enough oxygen to the brain and other parts of the body.

• We can also improve lung health by exercising a day. The capacity of the lungs to carry out the exchange between CO2 and O2 to oxygenate the cells and tissues of our body remain intact with regular exercise.

Eat 5 meals a day

To achieve a beautiful body we recommend that you eat 5 meals a day (it is very important), it will help you reach the calories you need and you will not starve.

Therefore we always recommend that you reduce the amount of the three main meals and between them add another two (all of them more or less the same amount).

Eat breakfast every day

 Breakfast has got to be the primary meal of the day.

In this way, eating a breakfast that includes all the nutrients will help the body burn calories and energize it. Prepare our bodies for the tasks of the next day.

Include nutritious foods like eggs, fruits, sprouted grains, milk, etc. These are essential for body maintenance.

Breakfast is additionally necessary for a healthy gastrointestinal system. In addition, breakfast improves intestinal and urinary transit by helping to eliminate toxins through urine and the excretion process.

Buy natural food

One of the ways to reduce your weight and eat healthier is by eating real food. When I say real food, I mean real foods that grow in nature, not those that are manufactured industrially.

Those foods usually come without a list of ingredients on the package. What's more, they often come without a package many times, like fruits and vegetables.

In general, the less processed the foods are, the cheaper and healthier they are.

Detoxify

There is no better way to detoxify the body than to increase your intake of green leafy vegetables and eat whole fruits instead of juice.

There are no crash diets and detox drinks are better than limiting your intake of red meat and including vegetables in your diet.

This will gradually cleanse your body. Also, it will increase the metabolic rate to an optimal level.

Control your pulsations

Pulsations? Yes, you heard that right, if you want to lose weight to get the physique you want you don't have to go running like crazy or train 3 hours in a row at the gym.

All the people who are dedicated to fitness or bodybuilding seek the ideal heart rate to lose weight, I repeat, do not kill yourself running! Our body does not work like that.

To lose fat you must stay in a range of between 60 and 65% of your maximum heart rate.

Have a positive attitude

A positive attitude is possibly one of the most important items on the list. There will come a point where you will begin to notice symptoms of exhaustion, that is why you must always be motivated.

Keep in mind that if you persist in the guidelines that we give you, you will have the impressive and striking physique you are looking for. Always think that you will achieve it (even if you are in a low moment, you can change your mood). Motivation is essential to achieve your goals, ours is to have a beautiful body.

Below I am going to leave you some routines to have a good body both in the gym and at home.

Keep stress at bay

A healthy body is less prone to falling prey to the effects of stress. Stress unnaturally tenses muscles, prevents breathing, induces effects on vital organs of the body, and affects brain function, so staying calm in whatever life throws at you during the day is the best way to develop the habit of relieving stress.

Diverting thoughts towards something positive, limiting yourself to unnecessary talking, meditation, etc. are effective ways to stay stress cornered.

Be creative

Does the quote "healthy mind incorporate healthy" sound familiar to you? It couldn't be more true what Tenth June Juvenal, a Roman writer of the 1st century after Christ, wrote.

There is no better way to keep your body and brain young than to increase your inclination towards creative things.

There are many ways to be creative, such as painting, drawing, doodling, playing musical instruments, reading a book, solving puzzles, math, learning new things, etc.

Any of these habits help our body and brain, both at the same time.

Take care of your posture

Our posture is an essential part of having a beautiful body, our beauty, and our health that we always neglect. Have you seen a model that has a good body and is hunched over?

The medulla spinalis is where all the nerve ends begin. Therefore, keeping a straight spine is like excellent service to your body. In addition, the spine is essential to support us.

A healthy spine gives a healthy and beautiful shape to our body.

Our spinal cord is the next most important thing in the body after the brain. We must keep it straight while standing, walking, and sitting to keep our nerves healthy.

Use a broomstick. Take a broomstick or similar and do the following:

• Put the stick on the back of your neck while you grasp it by the ends with your hands.
• Try to make it horizontal on your back.
• Your spine will automatically assume a completely straight position with your chest out.
• Walk like this for a few minutes three times a day all week. Remember that if you have a good posture, your figure will look much better.

Eat diuretic foods and fiber

How can you have a beautiful body? To show off an incredible figure, a healthy and balanced diet is required. Increase the consumption of diuretic foods such as grapes, pineapple, asparagus, or artichokes. These will help you get rid of excess fluids.

Also, consume a lot of fiber to reduce abdominal bloating such as:

• Cereals.

• Whole-grain bread and pasta.

• Vegetables.

• Almonds

• Walnuts.

This will help you improve intestinal transit by making the calories that are not processed are excreted without metabolizing. We will also have a faster and longer-lasting feeling of satiety. This will help you get an incredible figure.

Reduce your waist

You can reduce your waist in 5 minutes. For this, we will use a Japanese technique that reduces it immediately.

This technique manages to lengthen the arch between the waist and your hips. It also removes the fatty tissue formed over time.

• You will need a rolled towel or blanket.

• Lie on your back with your arms stretched over your head and place the towel under your waist.

• Stretch your arms above your head, touching your fingertips. Spread your elbows a little to get it.

• Make the balls of your feet touch. To achieve this, you will need to spread your knees slightly.

• Relax and hold this position for 5-10 minutes.

• For best results, you have to repeat this trick every day.

Limit caffeine

Many of us are prone to drinking several cups of coffee or tea in a day.

If you look at the properties of caffeine, then it is a natural stress reliever, improves mood, and makes us feel energetic.

But, if we take more than the necessary amount it will not be a way to relieve stress or avoid drowsiness, it will be an activator of nervousness.

Get in the habit of taking only one booster dose for the morning and evening. It is also not healthy to drink coffee or tea on an empty stomach.

Avoid soft drinks

The main reason to avoid soda is that:

• They contain pressurized carbon dioxide, which is a dangerous gas.
• Second, it includes a large amount of sugar, preservatives, pesticides, and caffeine.

To eliminate the effect of 250 ml of soda, you will need to jog for at least 30 minutes without resting. This can destroy all the hard work that we have put into having a beautiful and healthy body.

There is no way your body can stay healthy while drinking carbonated beverages every day.

Drink 2 liters of water daily

Nothing is more necessary for our body than water after oxygen. So, drink at least 250 ml of water as soon as you wake up.

It will replenish the water lost overnight. Hydrating the body should be our first task. Afterward, drink at least 2-3 liters of water throughout the day to keep your body hydrated. Adequate hydration will help the body repair itself while you sleep. It also helps release the nutrients into the bloodstream.

Stop smoking

Smoking is one way to increase your chances of getting serious illnesses. There is not a small amount of tobacco that our body can handle.

Smoking only mimics stress relief but puts more pressure on your body than you might imagine. Also, it'll destroy your body's ability to trap and release oxygen.

In addition, smoking helps many toxic gases enter your body.

Limit alcohol consumption

Alcohol is a drink that was formerly attributed to maintaining a healthy and beautiful body. But when doctors said that about alcohol, people used to drink it much less than we drink today.

Daily alcohol consumption is like drinking a dangerous chemical. Relieves stress as soon as it reaches our brain. But, as soon as our body filters it, we feel more stressed and fatigued.

Also, if the body is busy eliminating alcohol or chemicals in tobacco, then when will it begin to have deficiencies in other basic functions.

Control your circadian rhythm

We know that we need 7-8 hours of sleep daily. But many of us are not aware of the body's circadian rhythm.

The circadian rhythm helps us sleep at the right time and wake up in the morning at the right time.

So developing a habit of sleeping and waking up at the same time will set your circadian rhythm. The benefits of a correct circadian rhythm are innumerable.

This element is of the utmost importance to have a healthy and beautiful body.

2. What should I eat to get a beautiful woman's body?

What should I eat to have a good body? To achieve a beautiful body and an incredible figure, you must know how to maintain a diet in perfect balance. Do not abuse what you consume, remember that you are what you eat.

In addition to this, this information will help you combine it with any active exercise routine.

Although there are a large number of foods that can help you achieve a better body, we will leave you with the most frequent, recommended and most likely foods to adapt to your lifestyle.

There are 3 branches or segments that we will group to present you with a better understanding of the foods you should eat and their effects on your body.

These segments are:

• Proteins

• The fats.

• The carbohydrates.

With this in mind, we will explain each of them below:

Protein foods!

When we talk about proteins, we must emphasize that they are extremely important and indispensable when doing some type of exercise.

Proteins have as their main function, to generate body tissue in our body. In other words, proteins increase and optimize the level of muscle you will gain and in return, it will help you lose weight.

That is why, if you want to achieve a beautiful body, you must have enough proteins in your body to be able to achieve the desired shape.

There are a wide variety of foods that will provide you with the necessary proteins that your body requires, here are the most recommended foods:

The egg:

The egg is one of the foods by nature, healthier and beneficial for your body. It brings a large number of proteins and vitamins, the most protein part of the egg is it's white; while the greatest amount of fat is contained in the yolk.

It is recommended by experts to make omelets with two whites and one yolk. Likewise, we recommend consuming eggs at least 1 time a day; If you want to lose weight, it will incredibly help you.

Milk and dairy products:

Another of the healthiest foods by nature; milk, its effects are quite beneficial for your body, cheese is quite pleasant and healthy.

It is recommended to combine with your various types of food; a fat content such as cottage cheese at least 2 or 3 times a week.

Red meat and white meat:

Red meat is scientific, the meat that most increases the amount of muscle we have; given that it has the highest protein concentration (if for example, what you want is to increase your legs, consuming red meat will help you achieve your goal)

White meat helps us to tone and firm the body.

It is recommended not to abuse red meat since it brings with it a compromising problem. This meat increases cardiovascular levels and increases the chances of suffering from circumstances associated with the heart. A small example of red and white meat is:

• Red meat: Beef, bull, pork, veal, beef, mutton, lamb, and goat meat.

• White meat: Chicken meat, the meat of some poultry; like the turkey the hen, the meat of the fish and derivatives.

Nuts:

Dried fruits have a unique characteristic; In their composition by nature, they are very energetic foods, rich in both fat and protein. Depending on the type of nut, it can also provide good amounts of vitamins or omega 3 fatty acids.

A small list of these fruits are:

• The almonds.

• Hazelnuts

• Peanuts.

• The nuts.

• Peanuts

• The Piñones.

• Sunflower seeds.

• Pumpkin seeds.

Legumes:

Although they are also classified as nuts; legumes are par excellence, one of the best nutritious foods by nature. It will bring back your body all the proteins necessary to tone, detail, and excellent your body.

High-fat foods!

Fat; Not only does it represent a negative side in our body, but it also represents a very beneficial one.

Fat goes hand in hand with calories, the source of energy that our body needs to develop and optimize itself in the best possible way.

The most common fat is that generally associated with junk or very unhealthy foods.

The one that is recommended for when you do some type of exercise or sport, are healthy fats or natural fats:

Vegetable oil:

Generally; When we prepare some type of food, such as lunch, we usually add seasonings to enhance its flavor and culinary style. For this reason, we use various types of oils such as Olive oil, sesame oil, coconut oil, and/or flax oil. These oils are rich in fat, so they will provide you with a considerable increase in calories and therefore; enough energy to be able to continue with any type of specific routine.

The egg:

Again, the egg enters as a food candidate. As we said before, egg whites attribute to a high level of protein, while their yolk considerably increases our level of fat. The egg is completely natural; It provides us with vitamin supplies that the body needs, without representing us a major problem.

The avocado:

Avocado is a natural food that gives us, par excellence, a high level of calories. It is highly recommended if you need to gain energy and maintain health as appropriately as possible.

Foods with carbohydrates!

Carbohydrate-based foods provide us with a fairly high source of energy; besides that, they are by nature, a protein saver.

In clearer words: Carbohydrates are a storehouse of energy reserves that are rapidly mobilized to generate the missing energy when it is needed.

The foods that bring carbohydrates with them in their composition are:

Vegetables, whether raw or cooked:

Vegetables are undoubtedly one of the richest and healthiest foods in the world. They are given by nature towards us and in their composition, they bring great beneficial effects for our bodies. We recommend adding some vegetable combinations to your menu such as Salad, smoothies, etc.

Whole-grain cereal:

The effects that these cereals give us in the body are really beneficial and at a surprising rate. They are carriers of vitamins B1, B2, and B12, which means that they will bring us large amounts of energy and apart from that it greatly helps the evolutionary capacity and muscle development in our body. Especially in the extremities (arms and legs).

It is recommended to include the following cereals in your daily menu:

• Rice.

• Wheat.

• Oatmeal.

• Spelled.

• Integral rice.

Starch:

Starch or starchy foods are foods rich in fiber that is found in bread, rice, pasta, cereals, and other derivatives.

It is recommended to consume the following in this list:

• Bread.

• Pasta.

• Rice.

• The cereals.

• Carbonated and energy drinks.

• The yogurt.

• Fruit juices.

• The potatoes.

• The peas.

• The corn.

• The fruits.

• Milk.

Knowing all this information, it should be emphasized that depending on whether you are thin or overweight, the diet you eat will change concerning your metabolism. Next, we will explain this better:

3. What to do to have a good body if I am thin?

If you are a very thin woman; You must bear in mind that to achieve the desired figure, it will mean that you must gain weight or gain muscle mass.

To achieve this it is very important that you increase the number of calories that you are going to eat daily.

It is very important to increase the calories we eat with healthy foods. If we do not do it like this we will gain fat and we will obtain flabby meat.

We recommend that for greater effectiveness you distribute these calories in at least 5 small meals.

I also want to tell you that being "pretty or beautiful" is subjective, surely there will be many men who consider you that way, even if you don't believe it. It all depends on each person, therefore, it does not mean that you will have to gain or lose weight to reach your goal.

Still, if what you want is to gain a few kilos; remember that you must maintain a diet based on foods that provide you with the extra calories you need.

You may be interested in "How to calculate the colors that I should eat?"

Nevertheless; For a better understanding and clarity about what we are talking about, below we will present a graph that reveals what would be the ideal weight we should have to maintain good health and the desired figure concerning our height and age.

CHART OF IDEAL WEIGHT ACCORDING TO HEIGHT

Height Centimeter	Minimum Weight	Ideal  Weight	Maximum Weight
150 cm	43 kg	47 kg	54 kg
153 cm	45 kg	49 kg	56 kg
156 cm	47 kg	51 kg	58 kg
159 cm	49 kg	53 kg	60 kg
162 cm	51 kg	55 kg	62 kg
165 cm	53 kg	57 kg	64 kg
168 cm	55 kg	69 kg	66 kg
171 cm	57 kg	61 kg	68 kg
174 cm	59 kg	63 kg	70 kg
177 cm	61 kg	65 kg	72 kg
180 cm	63 kg	67 kg	74 kg
183 cm	65 kg	69 kg	76 kg
186 cm	67 kg	71 kg	78 kg
189 cm	69 kg	73 kg	80 kg

If you want to control your weight and keep track of your progress you need a scale, if you don't have one, BUY IT NOW!

Taking into account the previous graph, we will show you another one, which will help you determine the number of calories you should eat if you are a slim person: 

CALORIES NEEDED TO GAIN WEIGHT

Height	Weight	Calories
1.50 cm	40 kg	2166 kcal
1.52 cm	42 kg	2206 kcal
1.54 cm	43 kg	2230 kcal
1.56 cm	44 kg	2253 kcal
1.58 cm	45 kg	2277 kcal
1.60 cm	46 kg	2300 kcal
1.62 cm	47 kg	2324 kcal
1.64 cm	48 kg	2348 kcal
1.66 cm	49 kg	2371 kcal
1.68 cm	50 kg	2395 kcal
1.70 cm	52 kg	2435 kcal
1.72 cm	53 kg	2459 kcal
1.74 cm	54 kg	2476 kcal
1.76 cm	55 kg	2499 kcal
1.78 cm	57 kg	2546 kcal
1.80 cm	58 kg	2570 kcal

We always recommend that you use the Harris-Benedict calorie calculator anyway. There you will have exact information on what you should eat according to your physical activity, age, and current weight.

We always recommend this calculator to get more approximate information on the calories you need.

Anyway, we have a very complete guide with the calories you have to consume to achieve your goal.

4. What to do to have a beautiful body if I am chubby or overweight?

Following the previous structure; We explain again that beauty is not linked to how we are in physical terms, some people consider "beautiful" or "pretty" women somewhat plump or with curves. The same happens with thin women, surely you are the envy of many.

However, if you are determined to lose weight, we will present a small table on the level of calories you should eat if you want to lose weight.

Height	Weight	Calories
1.50 cm	63.0 kg	1892 kcal
1.52 cm	64.7 kg	1918 kcal
1.54 cm	66.4 kg	1944 kcal
1.56 cm	68.1 kg	1970 kcal
1.58 cm	69.9 kg	1992 kcal
1.60 cm	71.7 kg	2018 kcal
1.62 cm	73.5 kg	2053 kcal
1.64 cm	75.0 kg	2077 kcal
1.66 cm	77.2 kg	2109 kcal
1.68 cm	79.0 kg	2137 kcal
1.70 cm	80.0 kg	2154 kcal
1.72 cm	82.0 kg	2184 kcal
1.74 cm	84.8 kg	2224 kcal
1.76 cm	86.7 kg	2253 kcal
1.78 cm	88.7 kg	2283 kcal
1.80 cm	90.7 kg	2304 kcal

As can be seen in this graph, all those who do the daily physical activity; including housework or moving objects, tend to be considered a physically demanding routine.

However; After having seen all these points, we can affirm the following:

• Everything will depend on how much you take care of your body based on the most appropriate foods.

• Eat healthy foods to get the calories you need.

• We also recommend that you eat at least 5 meals a day, this will help you reduce anxiety and hunger.

• Finally, remember that for a more accurate calculation of the calories you should eat, you should use the Harris-Benedict calculator. In it, you will know exactly what you need to eat according to your age, physical activity, and weight.

As we explained previously; based on what you eat, this is how you will look. If you abuse what you consume, do not expect to have a beautiful body or a fickle and toned figure.

On the other hand, if you believe or think that not consuming almost anything will help you lose weight, you are wrong.

5. What should I eat to get a good body? Nutritional value of the most consumed foods.

First, we will start with the most common and generally most consumed foods:

Junk food

Junk or Junk Food	Kcal (Kilocalories) per 100 grams
Cheeseburgers	260 Kcal
French fries	539 Kcal
Nutella	547 Kcal
Chocolate Cookies	525 Kcal
Pizza margarita	230 Kcal
Double meat burger	550 Kcal
Donuts	512 Kcal

Meats

MEAT	Kcal (Kilocalories) per 100 grams
Sausages	375 Kcal
Chicken breast	75 Kcal
Beef	94 Kcal
Lamb	178 Kcal
Salami	507 Kcal
Ham	335 Kcal
Bacon	645 Kcal
Beefsteak	115 Kcal
Minced beef	212 Kcal
Buttock fillet	162 Kcal
Pork fillet	171 Kcal
Fatty pork	311 Kcal
Lean pork	143 Kcal
Pork schnitzel	105 Kcal
Vienna sausage	375 Kcal

Bread

PAN	Kcal (Kilocalories) per 100 grams
Pita bread	290 Kcal
Bretzel	217 Kcal
Whole Wheat Tortilla	170 Kcal
Croissant	Kcal
Naan	290 Kcal
Baguette	248 Kcal
Pumpernickel	181 Kcal
Whole wheat bread	244 Kcal
Ciabatta	333 Kcal
Cinnamon roll	384 Kcal

Vegetables

VEGETABLES Kcal per 100 g

eggplant 24 Kcal

Cauliflower 25 Kcal

Broccoli 35 Kcal

Mushrooms 22 Kcal

Chilli 40 Kcal

Peas 82 Kcal

Lettuce 14 Kcal

Cucumber 15 Kcal

Kale 49 Kcal

Carrot 36 Kcal

Potato 86 Kcal

Kohlrabi 27 Kcal

Pumpkin 19 Kcal

Leek 31 Kcal

Corn 108 Kcal

Chard 19 Kcal

Pepper 21 Kcal

Fruits

Fruits: Kcal (Kilocalories)

Apple 52 Kcal

Pear 55 Kcal

Pineapple 55 Kcal

Banana 88 Kcal

Blackberries 43 Kcal

Strawberry 32 Kcal

Melon 54 Kcal

Tangerine 50 Kcal

Mango 62 Kcal

Watermelon 30 Kcal

Grapes 70 Kcal

Lemon 35 Kcal

Everything will depend on how much you consume; We recommend you eat healthy foods wisely, stay away from all those foods that are not recommended, and have long-term negative effects on your body.

By not expelling excess fats, your body will concentrate them and store them in fat accumulations; which will make your body deform and acquire an unfavorable figure.

In addition, it will be more difficult to lose that excess fat. Remember that all the fat will go first to our legs and buttocks. You have to avoid this to have a beautiful body and avoid losing the aesthetic shape they have.

How much exercise do you have to do to have a good body?

According to the American Heart Association, to achieve an aesthetic and healthy body, at least 150 minutes a week of aerobic exercises with moderate intensity or 75 minutes a week of intense aerobics should be performed. She also recommends incorporating strength or strength exercises two days a week.

Exercises to have an incredible body of a woman

To achieve a beautiful and desirable body, we must follow a series of routines or exercises designed for this purpose.

It should be noted that you must gain motivation and perseverance to move forward, remember that things are not done overnight.

Your body needs time to change, evolve and develop. However, with this series of exercises and the right foods, you will be able to acquire a truly beautiful and attractive shape in no time.

Next, we present a series of exercises that you must follow to the letter to achieve your goal:

Exercises to have an incredible body in the gym.

When we go to a gym, we will generally follow the instructions and recommendations of our instructor or professional expert in the field.

However, we will present you with some exercises that you can do in a gym to gain an incredible figure.

We recommend effectively training to divide the training into two parts:

The upper part of the body.

Lower body

4-day exercise routine

Monday Legs and buttocks

Tuesday Top

Wednesday Break

Thursday Legs and buttocks

Friday Top

Saturday Break

Sunday Break

You can do aerobics on your days off if you want. That said, I am going to leave you a few exercises that you can perform at this table.

This is a very good workout but we always recommend changing it every 2 months for greater effectiveness.

Our body quickly gets used to the exercises, so it is good to change our routine after this period of time.

Legs and buttocks

STRIDES

This exercise is wonderful to work the entire area of   the buttocks and legs, this area is essential to achieve a beautiful body.

Do 3 sets of 10 lunges on each leg.

Use a moderate weight that permits you to end all the repetitions.

Rest 1 minute between sets.

SQUATS ON ONE LEG

This is a great exercise that will tone your legs and buttocks. In addition, if you need to give volume to this area, putting a relatively heavyweight for us, you will achieve it.

Do 3 sets of 10 reps on each leg.

Use a moderate weight if you would like to harden the world. If you need volume, we recommend that you put on a weight that is difficult for you to move, but that allows you to complete all the repetitions.

Rest 1 minute between sets.

DEADWEIGHT SUMO

This exercise is one of those that cannot be missed in a leg and glute workout, besides being a classic, it is very effective.

You have to do 3 sets of 10 repetitions each.

Use a moderate weight and with correct technique.

Do not arch your back, do it as in the image.

Rest 1 minute between each set.

DEADWEIGHT WITH LEGS TOGETHER

This exercise is very similar to the previous one but you should not handle as much weight as the previous one. This is because it is one more exercise in concentration.

Do 3 sets of 15 reps.

Use a moderate weight.

Stretch your legs on the way down.

It is very important that at the end of the upward movement you squeeze your glutes and legs.

Rest one minute between sets.

ABDUCTORS

This exercise is very important, it will strengthen the inner part of our thighs.

Perform 3 sets of 15 reps.

Use a moderate weight. Don't injure yourself by abusing weight.

Squeeze your thighs when you bring them together.

Rest 1 minute between sets.

EXTERNAL GLUTEUS

This exercise will give your buttocks a feeling of being rounder and more toned, it will help you have a beautiful figure.

Like the other exercises, 3 sets of 10 repetitions.

Use a moderate weight, you cannot take a curve from 60 to 120.

Rest 1 minute between sets.

LIFTING OF TWINS IN MACHINE

Exercise is important to round and tone the calves. If we don't give them a bit of shape, our legs would look disproportionate.

3 sets of 25 repetitions. You have to do high repetitions because the calf is a muscle that works a lot on a day-to-day basis. It is perhaps one of the strongest muscles in the body.

Use a weight that permits you to succeed in the marked repetitions.

In the eccentric part of the exercise (lower part, when you stretch), you have to go down from the 90º angle, as in the image.

In the concentric part of it (when you go up), you have to squeeze the calf.

Rest 1 minute between sets.

BACK PULL

In this exercise you will work your back muscles, this will help you have a more toned back. You will also get your back little by little more upright, this will make you look beautiful and proportionate. In addition, by having a straighter back, your breasts will lift more, giving you a magnificent front view.

Complete 3 sets of 10 reps.

Stretch your arms as far as possible at the highest of the exercise

When you go down, pull with your elbows, this will work your back, not your biceps.

Use a moderate weight.

Rest one minute between sets.

CHEST PRESS WITH MANCUERNAS

In this exercise, we will work the pectoral muscles, they are very important so that your bust looks taller and more turgid.

3 sets of 15 repetitions.

Use a weight that permits you to finish 15 repetitions.

Stretch down and squeeze when you get up on the move.

Rest 1 minute between sets.

SIDE ELEVATIONS

Who has not ever worn a strapless dress? This exercise will round your shoulders a bit giving you a much slimmer appearance.

Do 3 sets of 10 reps each.

Use a lightweight with which you can perform the repetitions without having to balance your body.

When you raise your arms, go up with your shoulders, focus on them.

Rest 1 minute between sets.

MACHINE ASSISTED TRICEPS FUNDS

In this machine, it will not be necessary to lift the weight of your body, do the movement with enough weight to correctly complete all the repetitions. This exercise will help tone your arms and stop them from sagging.

Complete 3 sets of 10 reps.

Use a moderate weight. Do not abuse.

Rest 1 minute between sets.

BICEPS CURL

This exercise is very important to have toned arms, like the previous one, it will help them not to sag.

Perform 3 sets of 10 reps each.

Use a moderate weight.

Stretch as much as possible on the descent and squeeze your biceps at the top of the movement.

Rest one minute between sets.

Exercises to have an incredible body if I am at home.

How to do exercises at home to have a good body? Going to a gym is not the only way to exercise or follow a specific exercise routine to get a beautiful body. You can also make them at home!

We also have to tell you that, by not using weight, it is very important to achieve absolute effectiveness that:

You stretch in the eccentric or the negative part of the exercise (when you don't have to exert force and the muscle lengthens).

Squeeze in the concentric or positive part of the exercise (when you contract the muscle).

Next, we will leave you a series of very effective exercises that you can perform in the comfort of your home.

We are going to recommend you, as in the previous table, to divide the work of the body into two parts:

Legs and buttocks.

The upper part of the body.

4-day exercise chart

Monday Legs and buttocks

Tuesday Top

Wednesday Break

Thursday Legs and buttocks

Friday Top

Saturday Break

Sunday Break

On rest days you can do aerobics or go for a brisk walk if you want.

Legs and buttocks

LIDS RAISING THE LEG

In this exercise, you will work the entire area of   the legs and buttocks.

3 sets of 15 repetitions on each leg.

Rest 30 to 45 seconds between sets.

JUMP SQUAT

This is another great exercise to work your lower body.

Complete 3 sets of 15 reps.

Rest 30 to 45 seconds between sets.

SUMO SQUATS

This type of squat is a variant of the common squat but with the legs more spread.

Perform 3 sets of 15 repetitions each.

Rest 45 seconds between sets.

BACK KICK

In this exercise, you will work your buttocks in a more specific way, it will help you to turn them and give them a more beautiful shape.

3 sets of 15 repetitions on each leg.

Rest 45 seconds between sets.

FROG KICK

Like the previous one, this exercise is great for working the entire gluteal area.

Complete 3 sets of 15 reps on each leg.

Rest 1 minute between sets.

GLUTE BRIDGE OR GLUTE BRIDGE

Another great exercise for your butt, it is one of the basics, therefore it is magnificent and effective.

Do 3 sets of 15 reps.

Rest 1 minute between sets.

GRILLED TWINS

This exercise is essential to complete the aesthetics of our legs. If we don't have a bit of calf shape, our legs look ugly.

Complete 3 sets of 30 reps. If it seems too easy, go up to 40.

Remember that you have to do many repetitions because it is a very strong muscle that works every day when we walk.

Rest 1 minute between sets.

The upper part of the body

BICEPS CURL WITHOUT WEIGHT

This exercise is very important to tone our arms and make them look firm instead of flabby or flabby.

3 sets of 15 repetitions.

Remember to stretch in the eccentric part of the exercise and squeeze in the concentric part.

Rest 30 seconds between sets.

FRONT KICK TRICEPS BACKGROUNDS

In this movement, you will work the triceps helping your arms not to sag or look flabby.

Do 3 sets of 15 reps.

Rest 30 seconds between sets.

WEIGHTLESS SHOULDER PRESS

Here you will work your shoulders, this will help you improve the aesthetics of the front part of your body.

Complete 3 sets of 20 reps.

Rest 30 seconds between sets.

PRESS WITH THE PALMS OF THE HANDS

In this exercise you work your chest, when you put your palms together and squeeze them, you contract your pectoral muscles. This is a very good isometric exercise that will help you have a more elevated and turgid chest.

It will also bring you closer to your goal of having a beautiful body.

Do 3 sets by squeezing your palms for a count of 30 and squeezing the entire time.

Rest 30 seconds between sets.

FUNDS OR BENDINGS

Another great exercise to work your chest and arms. If you cannot complete the stipulated repetitions, you can support your knees and do the same movement.

Complete 3 sets of 8 reps each.

Rest 45 seconds between sets.

BACK ARCH WITH BACKWARD ROW

In this exercise, you will work the muscles of the back in their entirety. This movement will help you have a straighter back and better posture when walking.

3 sets of 15 repetitions.

Rest 45 seconds between sets.

DORSAL PULL WITHOUT WEIGHT

Another great exercise for your back, it will help your spine to be straight and to have less back pain.

Do 3 sets of 15 reps.

Stretch on the eccentric part and tighten on the concentric part.

Rest 45 seconds between sets.3

BACK ROW WITH TRICEPS EXTENSION

Here you will work the triceps and the back muscles, as it is the last exercise in the routine, but all the effort and courage.

Complete 3 sets of 15 reps.

Rest 45 seconds between sets.

How to maintain a beautiful body?

To maintain a beautiful, desirable and attractive body, you must take into account the following circumstances:

You must maintain a perfect balance between what you normally consume and what you spend in your day-to-day. Remember that it is important not to exceed the calories you eat.

Also in the exercises or physical activity that you do every day. Remember that this can be easily calculated.

A proper diet is extremely important to maintain your physique, especially if you practice a routine or physical exercise every time.

You should also try to avoid chemicals such as mayonnaise, sauces, and others, these products are harmful to the aesthetics of your body.

If you abuse or consume a lot of these, your body will accumulate fat (especially in the face, legs, and abdomen) and will generate an undesirable figure.

Also, a poor diet is a starter for the common "pimples". These pimples or acne, are very frequent in adolescence, however at an adult age. They are only frequent if you eat a bad diet.

You don't want to damage your aesthetic figure because of these pimples!

A proper balance in the diet; added to rest, will help you maintain and improve your physical form.

What does it mean to be pretty?

Having a beautiful body or being beautiful is something very relative. For a person, a pretty woman is visually attractive in terms of her physique.

However, for other people, a pretty woman is sentimental, sweet, with personality, pleasant and warm.

The physical is the first thing that we will always see, so we must maintain good aesthetics. Always keeping our figure above all else, however, we must also grow internally. Physical beauty isn't always everything!

Generally, people associate beauty with weight; But this is not always the case. If a person loves you, they will not care if you are overweight or very thin.

Attitude is what our soul shows, it is how we represent ourselves to the rest of the world. Although physical appearance is the first thing that people see us in the beginning when they talk to us and seek to know us, that is where we will show who we are.

Let's remember to keep humility and kindness first and foremost! That makes us human, physical beauty declines over time, however, internal beauty is eternal and will always last in everyone's memory.

Conclusion.

Given all that has been raised, we conclude that: Being pretty is something relative, it depends on each person who sees us and thinks about us. However, we can get to have a really incredible body; which increases our beauty capacity to a great extent.

Physically, the first thing they look at us is our face, legs, abdomen, buttocks, and breasts. Therefore we think that taking care of this is the most important thing, but ... this is not so!

Maybe for others, we are not pretty, but for other groups we are. We must have something very important in mind; no matter how hard we try to be or do something, there will always be a group of people who will not accept such a thing.

To achieve an incredible body, you must have motivation and perseverance.

Likewise, you must follow everything seen and recommended in this article, as well as take this into account:

Eat lots of healthy foods.

Drink a lot of water; it is recommended cold and indispensable filtered and boiled.

Drink juices and eat fruits.

Eat vegetables.

Sleep the appropriate hours. The more energy wasted, the more hours of dreams you need to recover what was lost!

Maintain an exercise routine according to what your body demands!

Beyond that exercise, diet and rest, are totally essential to increase the beauty of our figure and obtain a beautiful body. They will also be used to increase our quality of life.

The rhythm that you must take when doing all this will depend on your body and how you try to achieve that beautiful and desirable body. If you don't fail, you will notice the change in weeks.

But remember, the best things in life are not achieved overnight, it will be a few weeks longer than you expect. PERSEVERE!

Remember that you are very beautiful, but you are going to be even more so!