In order to have a healthy body, first of all, it is necessary to have a balanced and healthy diet. Regular exercise also plays a supportive role. In addition, regular sleep helps you achieve the weight and body you desire by combining exercise and a balanced diet.

Having a tight body just by exercising is a bit of a challenge. In addition, a balanced diet and regular sleep are also essential. That's why we have prepared a sample program for you to help you get tight. Let's take a look together.

Green Vegetables

If you find it difficult to suppress your appetite, you should include green vegetables in your diet.

Because they have very low calories and thanks to their high volume, they take up a lot of space in your stomach and keep the feeling of fullness for a long time.

It also helps you get rid of edema because they have fibrous and antioxidant effects.

Consume Plenty of Water

Just like green vegetables, water that will take up space in your stomach and thus make you feel full for a long time is also a powerful weapon for edema relief.

When you feel hungry, drink a few sips of water to see if you're really hungry.

If your feeling of hunger has passed, your body may be dehydrated.

Exercise

SQUAT

4 sets, 10 reps

ROMANIAN DEADLIFT

4 sets, 10 reps

DONKET KICK

4 sets, 15 reps

WALL SITTING

4 sets, max time

HIP ABDUCTION

4 sets, 15 reps