Every woman wants to look beautiful, attractive and look younger than her age. If the face can be rejuvenated with the help of decorative cosmetics, then it is very difficult to hide the real age on the neck. Here, the skin also requires daily high-quality care and the use of caring agents.

If you do not monitor your body, then over time, wrinkles may appear on the neck, the skin will begin to sag due to a lack of moisture or bad habits. It all makes it worse appearance women and adds extra years.

Cosmetologists recommend doing complex exercises in the morning to stretch the neck and prolong the youthfulness of the skin. A complex approach will not only help keep the skin toned, but also give it a healthy look and relieve stretch marks and sagging.

Bad habits

Even everyday training will not help if a woman leads the wrong lifestyle, often overwork at work, and has bad habits. In order to appear beautiful neck, it is necessary to carry out everything in a complex.

Bad habits that negatively affect the appearance of the neck include more than just addiction to alcohol, nicotine or sweets. The list is huge, but the main enemies are:

• Hurried head movements, sharp bends. The woman's neck is deformed from this, the elasticity of the skin is lost. Slouching may appear over time.
• Bent neck during work.
• Reading while lying down or improper posture while sleeping. These factors negatively affect a beautiful neck.

Breaking these habits will be the first step towards self-improvement. Fulfillment of these requirements is available to everyone, the main thing is to want to change yourself and your appearance.

The benefits of exercise

Creams, lotions, masks and various cosmetics can give only a short-term visual effect, which will disappear after a while. These products cannot significantly affect the condition of the skin and the neck itself, therefore it is necessary to act with the help of muscle stretch marks.

Thanks to correct execution complex exercises, you can stretch your neck, giving it smooth gentle contours. It is advisable to perform them in the morning when the body takes physical activity well. You should not combine exercise and massage, so as not to irritate the skin with unnecessary rushes of blood. Just a few minutes, and a woman's neck will become even more attractive and younger.

Side bends

Exercise stimulates muscle tension and stretching evenly. To begin with, slowly lower your head forward, then gradually tilt it back, relaxing your mouth and facial muscles. Repeat for several approaches, alternating with other sides.

By doing these exercises, you can lengthen your neck well without feeling any discomfort. Tilts to the left and right are performed in the same way. In the process, the ears should touch the shoulders, but not strongly, so that the muscles do not stretch and then the neck does not start to hurt.

The exercise should be done slowly, trying to relax the body as much as possible. Tension or pain should not be felt.

The turns will be performed in a similar way. Sitting upright, slowly turn your head several times, holding it on the turn for 10-15 seconds. This will help stretch your neck at home.

Resistance exercises

A fun way to tone your skin and tighten your muscles. To perform, you should tilt your head forward, hold your forehead in parallel with your hands, pressing on it and not letting go of your head, bend over more.

In the resistance zone, you need to strain the muscles as much as possible, and hold out for a few seconds, then return to initial position... Repeat the movement again. Perform until you feel slight tension or tingling in the neck. This is a good option to make at home.

You need to repeat the exercise not only in front, but also behind. To do this, close your hands in the lock, put it behind your head and, with the maximum tilt back, hold the back of your head with your hands, not letting it lower. After a few seconds of exertion, take a short pause and rest.

Perform in alternation with forward bends. You can also do lateral bends with resistance, but this depends on the preparation and elasticity of the neck, because muscle tension can lead to painful sensations.

You can alternate the complex with slopes or turns. But do not forget about a short break between exercises, so that later the neck does not start to hurt from overwork.

Swan neck

To lengthen the neck, you need, except standard exercises, perform additional inclinations with an open mouth. Pull your jaws up, trying to close your mouth in this way. This helps to smooth out the nasolabial folds and tighten the chin.

• Straighten your back and cross your arms over your chest, try to reach your shoulders with your palms. On inhalation, stretch the neck upward, on exhalation, return to the starting position.
• Straighten your back and relax your shoulders. Lower your head down and smoothly roll it from shoulder to shoulder. Make ten movements. After that, start rolling your head, but already tipping it back.
• Keep your back and shoulders straight. When turning left or right, you need to pull the chin to the shoulder and try to touch it, but at the same time relax the muscles of the face.

This complex lifts the skin well and helps to tighten sagging areas. Getting the perfect neck is easy, as long as you find some time for regular exercise.

Exercises for the neckline

Performing complex loads helps not only to get rid of a double chin at home, but also to improve the appearance of the décolleté area. First, you need to stretch your neck and lift your chin up ten times, then take a short break and start the exercise again.

In order to get the result, you should perform several approaches. Put your elbows on the floor and interlock your fingers, put your chin on them and try to raise your head up as much as possible with your hands, and you need to resist this with your neck muscles.

This is a good option for and muscle training. It is necessary to slowly lower the chin down, resting on the chest, repeat 10-15 times, then switch to another exercise.

Secrets of elasticity

To make the neck not only fit, but also well-groomed, you can use both folk methods and purchased products. A cream for the neck and décolleté based on hyaluronic acid will be effective in this regard.

It lifts well, adds elasticity, nourishes cells and regenerates water balance... Thanks to the complex action, the skin becomes healthy, acquires a beautiful even tone and is smoothed.

In combination with natural masks and lotions, the neck and décolleté cream will irreplaceable assistant in the fight against age. Even for prophylaxis, cosmetologists advise using caring cosmetics so that over time it will be easier to cope with emerging problems.

Concerning folk remedies, then juice of cucumber, tomato, lemon and parsley will be effective here. Their liquid is rich in multivitamins and minerals, nourishes the skin well and adds elasticity. To see the result, you need to perform the procedure in courses, taking short breaks, since the skin quickly gets used to them.

Massage help

The technique is considered universal and can be used to treat and remove problems, as well as to achieve a cosmetic effect. For the neck and décolleté area, massage will be especially beneficial, because it enhances the effects of exercise and the use of the cream and improves blood circulation, neutralizing the possibility of salt deposits and sagging skin.

The advantage of the technique is its economy, because for the procedure you do not need anything except your own hands. If you wish, you can buy peach or grape seed essential oil at the pharmacy and rub it into your skin in the process. This will help you relax and have fun.

You should start with simple rubbing movements, moving smoothly and slowly clockwise. For greater convenience, you can practice in front of a mirror to see if the movements are being performed correctly. It is not necessary to press on the skin so that redness does not appear.

After that, you can move on to patting and small stretching of the skin, this will add elasticity to it and improve cellular metabolism. When performing massage, you should avoid the thyroid gland area, paying more attention to the chin and décolleté.

When choosing a cream, pay attention to the composition; it is better to give preference to organic cosmetics. Although its shelf life is shorter than the usual one, this indicates a lower amount of preservatives and the presence of natural ingredients.

It is better to perform active exercises and complexes in the morning, when the body has recovered well after night regeneration and is ready for new loads. Massages, masks and wraps are advised to be done in the evening or after lunch. This is the optimal period for good absorption of nutrients.

If you need to restore elasticity to the skin in any part of the body, then for this it is worth trying a contrast shower in combination with skin scrubbing. You can take it at least every day, the result will be visible literally after the first week. The answer to the question of whether it is possible to lengthen the neck through exercise is yes. But don't wait for the result right away. To do this, you will need to regularly perform the described exercises and systematically change the techniques.

Increasingly, modern girls and women are interested in how to make their necks longer. Beauty and fashion standards dictate how to look, what to wear, and promote the ideals of beauty. One of the main elements of a modern beautiful woman is a slender long neck.

In pursuit of this criterion, many women spend a lot of money on expensive creams and special devices. Some even decide to undergo plastic surgery. But why? Nature made people what they should be. Each girl is beautiful in her own way. You should not go to extremes, because you can make your neck thinner with the help of ordinary charging, inexpensive phytotherapeutic products. You can also visually create a lengthening effect with the right hairstyle, clothing and accessories.

Muscle training and stretching

To try to make a long neck, a woman must definitely perform special complex physical exercises aimed at strengthening and stretching the muscles.

You need to do exercises regularly every day, preferably in the morning and in the evening.

It is very important to consult a doctor and undergo diagnostics before starting such classes to make sure that you do not have any diseases in the neck and spine. Otherwise, it can lead to serious health consequences.

But even if you do not find any violations, all approaches should be performed extremely carefully, slowly and without sudden movements. This will make the stretching softer, smoother and more effective.

At daily execution this complex, in a month you will receive the first positive results... With exercises for long neck your dream will come true. You can finally wear whatever you like, any jewelry and any cutouts. There would be a desire, and the rest will definitely work out!

What kind of care is right?

Care plays a very important role, since the skin in this area is delicate and thin, therefore it is more susceptible to aging processes. Whatever physical exercise you did not apply, the skin will still deform. You will not achieve desired effect if you do exclusively exercise. To make your neck longer, you need to include skin care techniques. The topic of aging and withering is especially important for women, so it is worth approaching this with particular seriousness.

Care should be very gentle and gentle. A prerequisite is nutrition with masks, moisturizers and lotions.

Try to choose creams of well-known proven brands, because this way you will be guaranteed the quality of the product. Little-known cheap products can only do harm.

It would be great to have masks designed for dry skin three times a week. So, you are guaranteed to provide your skin with the necessary moisture, and protect it from premature aging. Wraps made from oatmeal and warm milk - 2 tbsp. tablespoons of cereal are poured with half a glass of milk.

Let it brew for 3-4 minutes, apply to the neck and décolleté for 20 minutes. Cover on top cling film, and on top with a terry towel. The nutritional properties of this method exceed all the wildest expectations. Try it yourself to see for yourself!

Whichever methods you use, always make sure in advance that they are right for your skin type. Some women may, for example, be allergic to certain ingredients in creams and lotions. Therefore, before using this or that remedy, carefully study their composition.

Herbal medicine in the fight for grace

You can actively use herbs that will help you achieve your goal. Many women know about this method, but not everyone believes it. But in vain. Nature has made sure that we have natural ingredients for our personal care. If you learn to apply them correctly, you can change beyond recognition, find fresh tightened skin and lightness throughout the body.

There are such methods of using herbs:

1. Frozen infusion of chamomile or St. John's wort. You brew herbs (1 tablespoon of herbs in a glass of boiling water), pour into ice molds and put in freezer... When the broth is frozen, you take out ice cubes and rub them over your skin.
2. Strawberry mask. The berries must be finely chopped and mixed with cream and honey, then put on the skin. It is especially pleasant to make such a mask because it has a very pleasant aroma. Who doesn't love how strawberries smell?
3. Egg yolk, aloe and sour cream mask. All components must be mixed and put on the skin. We take all ingredients in equal amounts. Then we wait for drying and after 15 minutes wash off with cool water.
4. Cabbage wraps. Mix the grated head of cabbage with egg white, sour cream and apply wrapped in a warm cloth. After 30 minutes, wash off with cool water.
5. Compresses from a decoction of chamomile or St. John's wort. We brew as standard - 1 tbsp. l. in a glass of boiling water.

Now you know what methods of herbal medicine exist and are familiar with how to do them correctly. The neck will be thinner and longer only if these methods are used in combination with training.

Do not be lazy, show perseverance and perseverance. The result will surely please you!

Visual methods of lengthening

For women, there are many options for visually lengthening the neck. If you don’t know how to choose the right accessories, then it’s better not to wear them at all. Otherwise, you run the risk of further aggravating the situation.

It is very important to choose the right clothes and hairstyle.

Since the time of the beautiful Nefertiti, the long swan neck is an indisputable sign of a woman's beauty and pride. But what if the neck is short: is it possible to lengthen the neck and get closer to the desired standard?

Bust of Nifertiti - the ideal of a long and beautiful neck

For a start, however, it is worth understanding the terminology. How to determine the length of the neck, how many cm is considered long, how much is short, and when can the expression average neck length be used?

How long should the neck be

Of course, there is no need to talk about any calculations in centimeters. The length of the neck - like all other parts of the body - depends on the height and overall proportions of the figure.

At the beginning of the last century, the German anthropologist Julius Kolman concluded that if we take the entire height of a proportionally folded person as 100 units, then the height of the head should be 13 parts, the height of the head and neck should be 20 parts. That is, the neck is 7% of our height.

But, of course, these indicators are the "average temperature in the hospital": a lot depends on the type of person's constitution. In people with a thin-boned asthenic type, the neck is thinner and longer than in normosthenics, and in people with a wide-boned type, on the contrary, it is shorter.

Neck length is the distance from the corner lower jaw to the middle of the collarbone.

In addition, a long neck in women is found much more often than in men - and there are historically determined reasons for this, which Ivan Efremov described perfectly in his novel "Razor's Blade":

“A slender long neck adds a lot to the beauty of a woman, but for a man it is perceived in a different way - rather, as something slightly painful. A man's neck should be of some medium length and thick enough to support the head firmly in battle, to carry heavy weights. A woman by her ancient nature is a guardian, and her long neck gives great flexibility, quickness of head movements - again, the aesthetic feeling coincides with expediency. "

There is a special test with which you can measure the length of the neck and determine if the neck is too short or too long in men. The proportion is considered ideal when the dimple (where the chin meets the neck) is at a distance of four fingers from the protruding bones of the clavicles. If the distance is greater, the neck is considered long; if it is less, it is considered short.

In short, it is impossible to calculate the ideal neck length in centimeters, and you should not even try. It is much more correct to apply harmonizing approach Andrey Iskornev, according to which the beauty of a person is not in the beauty of individual parts of his body, but in how harmoniously they relate to each other.

Photo "before" and "after"

Neck lift, results before and 12 hours after! After the operation: the oval and contour of the lower jaw are emphasized, the flews are corrected, the second chin leaves, the chin does not sag when the head is tilted! Performed by the surgeon: .

Performed facelift-smas, lipofilling, facelift, co2 -lifting. Before and 9 days after. Performed by the surgeon:.

Hollywood neck plastics. Photos were taken "before" and 7 days "after". Surgeon: .

Neck lift with dynamic platysmoplasty - the chin will not sag even when bent over. Result 10 hours after surgery. There is puffiness and markings. Surgeon: Vasiliev Maxim.

Platysmoplasty with the installation of the Medpor chin implant. Photos were taken "before" and 12 days "after". Surgeon: .

Neck lift, result "before" and 12 hours "after". Author's technique. Performed by the surgeon: Vasiliev Maxim.

Platysmoplasty. Surgeon: Andrey Iskornev.

The operation was performed by A.A. Iskornev.

Platysmoplasty. Surgeon - Andrey Iskornev.

Short neck reasons

Let us surprise you: it very often happens that men and women with short necks are not at all like that. Indeed, visually, the length of the neck depends on many factors, among which its anatomical length is far from the first place.

So why is the neck short or, more accurately, it looks short?

The first reason- posture.

Surely you have often paid attention to the swan necks of beauties from the portraits of the 18-19 centuries. Have you forgotten to look at their straight backs, proud head carriage and sloping shoulders? Dropped shoulders will immediately visually add a few centimeters of length to your neck. But the raised shoulders and stoop, the same few centimeters "eat up".

Correct posture makes the neck longer

A very telling example of how the position of the shoulders and head - that is, posture - changes the perception of neck length, they give us famous women the Padaung people who wear brass rings around their necks since childhood. An adult woman can have up to two dozen such rings and the neck becomes incredibly long.

But the secret is that the neck itself does not change the length anatomically!

The rings deform the upper thoracic region, lowering the shoulders and collarbones, and on the other hand, they teach their owner to constantly live with a high chin. The result is the longest female neck on planet Earth.

The padaung woman's neck is no longer than yours and mine

Of course, no one is suggesting that you use the padding method. We suggest you just remember to keep your shoulders down and your chin up. The miniature device Lumo Lift will help with this. It attaches to the lapel and vibrates when you slouch.

The second reason the neck seems to be shorter than it is - this is excess weight.

Third reason- age-related changes.

Fourth reason- congenital anatomical features.

Removal of Bisha's lumps, endoprosthetics of the chin with a Porex implant (USA), laser liposuction of the chin, thread lifting of the lower third of the face. Surgeon - A.A. Iskornev

Expert commentary:

Is there anything that can be done about this problem? You can, and we will tell you about all the means known to us. There is only one thing: to really increase the length of the neck! Neither traditional methods nor medicine can cope with this task. But it is quite possible to make the neck visually longer.

Clothes: how to make your neck longer without doing anything with it

You can visually lengthen your neck with the right clothing. To do this, it is worth remembering one and only rule: when deciding what to wear, we say "yes" to the vertical lines, "no" to the horizontal ones.

How does this manifest itself in practice?

Blouses and dresses in which the neckline is directed along vertical lines will do. The ideal option is a V-neck, visually stretching, lengthening the neck. A large fold-over collar and lapels of an unbuttoned jacket are well emphasized. Feel free to use scarves, kerchiefs, scarves that freely fall off your shoulders. But cutouts with a boat and a square, collars under the throat should not be worn. However, for cold days there is such a simple option: we combine a light turtleneck with a high neck with a dark open jacket or jacket, the lapels of which will create the necessary vertical.

In addition to clothing, women have invaluable helpers that cannot be underestimated: jewelry and hair. The rule is the same: vertical yes, no horizontal. We choose chains and necklaces that fit freely on the chest, put chains and beads under the throat, necklace-collars. Long earrings lengthen the neck and can be used perfectly. But it is better to give gypsy hoop earrings to someone.

If we talk about the hairstyle, then the open neck looks longer, so we say a resolute yes to short haircuts, high buns and ponytails. Long loose hair also looks good in our case (the vertical works, which helps to hide a short neck). But low tails, baskets and classic braids from the base of the neck should not be done - with them the neck will look shorter.

How to lengthen your neck with exercise

If in the literal sense of the word it is impossible to stretch the neck, then the posture can be corrected.

Our goal is a straight back, drooping shoulders. In order to understand what to look for, listen to the advice of professional choreographers: the top of the head should always strive upward, and the shoulders and shoulder blades - downward. This creates not only beautiful lines female figure, proud posture and confident gait. This position makes the neck open and long.

Of course, straightening your posture takes a long time, but it's worth it - and not only for the sake of making your neck thin and long.

In addition to working on posture, there are also special exercises for a long neck, which you can safely do at home.

These exercises are common stretches: head turns and bends. When done on a daily basis, the neck will indeed visually become longer. Exercise very carefully. First, knead your neck, warm up the muscles. Do not bring to pain, only pleasant tension should be felt. Take your time: all bends and turns of the neck are best done.

Be careful. When tilting the head to the sides, make sure that the ear drops to the shoulder, and not the shoulder rises to the ear - the second option will lead to the same excessive "lifting" of the shoulders.

Doctor, I want a long neck

And what about medicine? Are there fast and reliable medical methods lengthen a short neck?

A beautiful neck always adds charm and sophistication to a woman - it is no coincidence that Nefertiti has become the standard of beauty for centuries. Her neck is strong, slender and surprisingly feminine, even today it is a subject of imitation for many women. The shape and length of the neck depends a lot on genetics, but if you follow our advice, you can slightly improve the nature. How to make your neck longer?

In many cultures, the neck is an important detail of female attractiveness, and it is no coincidence that among Russians it is called the swan, because it is this bird that is considered the royal one, equal in stature and beauty to the crowned persons.

The swan neck is a combination of flexibility, length, slimness and tenderness of the skin, and this is the neck that women dream of.

Due to the physiological structure, the female neck, before the face and other parts of the body, gives up under the pressure of age - wrinkles become deep, osteochondrosis forms the so-called "scruff", and the second chin makes you forget about the once youthful outlines of the face and neck. The trouble is that the old neck cannot be disguised with makeup, and it always betrays the true age, frustrating and leading to despair. So is it really impossible to do anything if the neck has already lost the outlines of youth?

How to make your neck look longer and younger?

First you need to understand that the neck needs daily care, more gentle and gentle than the face. When washing your neck, do not forget to nourish it with cream and masks, clean only with mild means and apply a nourishing cream based on stone oils and wheat germ oil.

When choosing masks for the neck, you should give preference to those that are designed for dry skin, since they are more moist and nourishing, do, for example, oil wraps and oatmeal masks with milk, applied under insulation.

You can also improve the condition of the neck with the help of contrasting compresses from decoctions of herbs, such as linden or mint, and the herbal composition should be hot and the water cold. Should be applied alternately to the neck soft tissue dipped in infusion or water, leaving for a few minutes. It is enough to make five applications, starting with hot and ending with cold.

Perfectly cares for the skin of the neck and the application of healing ice - freeze herbal teas and lubricate the neck with ice cubes in the morning and in the evening.

Gymnastics for neck rejuvenation

With the help of cosmetics and home remedies, you will surely improve the condition of the neck skin, and the next step will be to strengthen the muscles, which can only be achieved with the help of special exercises performed daily. In order for no one to interfere with you, because you need to perform the exercises with concentration and attention, it is best to choose such a time and place so that you are left alone.

1. Standing or sitting, slowly tilt your head back, while trying to reach your nose with your lower lip. Then lower your head to your chest - repeat the exercise about 6 times.
2. Sitting with a straight back, slowly but straining your neck, turn your head first to the right and then to the left, gradually accelerating, the number of slow turns is about 6, and 10-12 fast turns.
3. Straining your neck and pulling it forward, at the same time pull your head into your shoulders - repeat 10 times.
4. Place the palms of your hands on your chest and, as if pressing down on your chest, resist this movement with your chest, straining your neck. Repeat 12 times.
5. Sitting in front of the table and resting your elbows on it, first pull one side of the neck up, then the other - so 10 times.
6. Slowly turning your head to the right, end the movement by smoothly raising your head to failure, repeat 5 times, do the same in the other direction.
7. Slowly turn your head to the left and touch your chin to your shoulder without lifting the shoulder itself. Do it the other way too. Repetitions of 10 in each direction.
8. Tilt your head so that your ear touches your shoulder - to the right and to the left, repeat 10 times in each direction.
9. Cross your palms at the back of your head and lower your head to your chest - overcoming the resistance of your hands, jerk your head back in several steps. Repeat 10 times.

After you have done the initial exercise for two weeks, extend it to 40 reps.

After class, be sure to do contrasting rubdowns, including the décolleté area. Salt massages will not be superfluous - in a strong saline solution you need to moisten a towel and literally whip yourself on your second chin, the line of your cheeks. This should be done within 10 minutes and is quite sensitive - this is how you can tighten the skin of the neck and bring it to its proper form.

You can also use the old recipe, according to which it is prescribed to apply honey to the neck, patting it lightly (you cannot do it with a problematic thyroid gland). Honey tones the skin well, and the nourishing cream applied after will soften the skin and make it youthfully tender.

While improving the appearance and condition of the neck, do not forget to sleep in a comfortable but correct position for the neck - on a high pillow placed under the neck, then the neck does not deform and remains beautiful for a long time!

Are you concerned about the question of how to quickly get rid of fat on the neck? If so, here are some tips to help you get the chin you've always dreamed of. If you stick to these rules, you will see significant improvement soon.

You should keep in mind that in a few rare cases, an enlarged neck can be a symptom of an illness. Therefore, before losing weight, consult your doctor first.

Water

Drink plenty of water - you will feel full, your appetite will decrease, and at the same time you will get rid of toxins and toxins that cause unwanted skin changes.

Stretching

Exercises are capable of making the neck thinner, because they will allow it to strengthen and muscles to appear. Taking a few minutes a day to turn your head to the sides will help stretch the muscles in your neck, improve flexibility and appearance.

Chewing gum

It may sound strange, but in fact, chewing gum is perfect exercise in terms of our goal. Not only will you take care of your fresh breath, you will support your neck a little. Don't think this is weird, just chew the gum.

Lose weight

It is quite obvious that as you lose weight, the body shrinks in all parts, and the neck is no exception. If it has become rounded because of the few kilograms that you "built up", then you will lose them when you lose weight again. It depends on you which method of weight loss to choose. Will it be physical activity or you will focus on diet - it is important that there is an effect.

Correct diet

Think about what you eat every day. The daily menu should be, first of all, rich in fruits and vegetables, which have excellent nutritional properties, positively affecting the state of the body and skin.

Lying position

Lie on your back on a flat surface, and put a small pillow under your neck so that your head hangs freely. In this position, you should lie down for about a minute, and then turn to the other side.

Listen to your body

It's important to listen to what your body has to say. If you start to exercise, but after a while you feel tension in your body or pain, you should give up for a while.
Slow down your pace and return to training again, but less frequently.

Roll your head

This is another exercise for strengthening the skin on the neck. It is similar to exercises for the hips - when you rotate them once in one direction, once in the other direction. It is best to do this neck exercise while standing. Put your hands on your hips, straighten and twist your head first to one side, then change direction after a few circles.

Move your head to the sides

This exercise will help firm up your neck. Move your neck from side to side, once in one, once in the other.

Cardio exercise

Today they are one of the most popular types of exercise for maintaining good health. physical form and loss of extra pounds. For cardio exercise, the name " aerobic exercise". Their implementation improves heart function, blood circulation and oxygen burning in the body, and also increases muscle mass.

Make a "schedule" for your neck

It is often difficult to free up time to address problems with own body... It's important to plan for a specific time and create a separate schedule that will motivate you. Decide when you can work out, on which days it is best to do it.

Motivation

This is perhaps the most important point... Without motivation and self-denial, nothing can be done - you need to believe in your own strength and take on yourself. You can start with small steps, but the main thing is to do something. You cannot be told that nothing will work out, that you will not be able to get rid of the hated fat, because it is not so. There are many examples when people, thanks to their willpower, changed beyond recognition.