Obese people with big bellies can exercise the following actions once a day for about 15 minutes alone or in combination, and insist for three months will surely achieve remarkable results.

1. supine leg lift: lying on the floor or bed board, legs straight and close together. Lift your legs as high as possible with the strength of your waist and abdomen, straight above your head, and let your back and hips leave the bed board straight, then gently put them down one centimeter from the floor and repeat this process.

2. Sit-ups: Put your hands on your head, straighten your body or bend your knees, and do sit-ups and lie down continuously, repeatedly.

3. Supine flexion: Use the strength of the waist and abdomen to lift the legs upward, and at the same time stretch the arms forward to bend the body horizontally, so that the arms and legs contact each other during the flexion process for several times in a row.

4. Turn your arms around: relax and stand upright, with your legs shoulder-width apart, lift your arms horizontally forward, turn from left to right, and then turn from right to left, alternating 30 times each. Inhale when the arm turns upward, 2 ~ 3 times a day, and exhale when it turns downward to achieve even breathing. Don't move too fast, but at a moderate speed. For several months, abdominal fat can be eliminated.

5. Women's abdominal weight-loss exercises: People should keep their backs straight, sit or stand, and the abdomen naturally retracts for about 50 seconds, then relax and do this action for 20 minutes at a time. When doing this exercise, they should keep breathing normally and repeat it many times a day, which will definitely get better results.

Walking reduces abdomen and flattens abdomen.

Inhaling from the chest is a common breathing method for most people. However, bodybuilding experts suggest that people who want to lose weight should try "abdominal breathing". The method of abdominal breathing is simple: when inhaling, the abdomen bulges; When exhaling, the abdomen contracts. Although you may not be used to it at first, or even suddenly don't know how to breathe, abdominal breathing is a necessary training for people who practice vocalization, because on the one hand, it helps to stimulate gastrointestinal peristalsis and promote the discharge of waste in the body, on the other hand, it can make the air flow smoothly and increase vital capacity.

The key to a slimmer and more beautiful figure lies in "abdomen". Office workers who sit at their desks all day often complain that their stomachs are too big, and even though they are coated with a lot of fat-burning slimming products, there is still no tendency to fade. In fact, as long as you contract your abdomen when you walk and stand, and cooperate with abdominal breathing to tighten your abdominal muscles, you can achieve the effect of slimming. Maybe I will feel very tired a day or two ago, and then I will unconsciously highlight my lower abdomen after taking two steps, but as long as I remind myself at any time, my lower abdomen will gradually flatten out after a few weeks.

Group 1: Sit-ups (1)

Lie flat on the ground, cross your hands on your chest, and bend your legs slightly, such as sit-ups. Get up and lie down and repeat several times. As for the number of times, it can be decided according to personal physique. People who have poor physical strength or haven't exercised for a long time can use other help, such as hooking their feet with the help of a wardrobe drawer, or asking someone to hold down the instep to get up. In addition, stretching your hands forward or gently putting your head behind your back can help athletes get up easily. Although the effect is not as good as putting your hands across your chest, it is very suitable for beginners with beer bellies to practice.

Group 2: Sit-ups (2)

Cross your feet and do sit-ups. The difficulty is higher than the first group, and the effect is stronger than the first group. This group is an ideal exercise if you want to strengthen the upper abdominal muscles. In addition, you can also use a round stool instead of lifting your legs: take a round stool with a moderate height and put your feet on it, keeping a 90-degree right angle with your body. This can reduce the burden on beginners, but the effect is the same as that of people crossing their legs.

Group 3: Bend knees and lift legs (1)

Lie flat on the ground, keep your hands close to the floor, bend your legs, raise your knees (the fatter you are, the more bent your knees will be), then put them down and repeat them several times, which will help to exercise your lower abdominal muscles.

Group 4: Bend your knees and lift your legs (2)

Sit on the floor with your hips as the fulcrum, hold your arms on the ground, bend your legs and lift them, then put them down. Obese men can effectively contract the lower abdomen in this way.

Group 5: Side abdominal muscle training.

Put one hand behind your ear and one hand close to the ground. Do sit-ups in the left and right directions, and repeat several times. When doing this group of movements, the back must be close to the ground, and the hips standing sideways can only be slightly raised, not too far from the ground, otherwise it will easily lead to back injuries.

Group 6: Bend your knees sideways and lift your legs (1)

When you use an armchair, your legs naturally fall to the ground, your hands are crossed on your chest, and your knees are bent to lift your legs. Similarly, the hips must be close to the chair surface, even if the legs are lifted sideways, they should be parallel to the chair surface as far as possible and should not be lifted too high. Repeat several times and be the other side.

Group 7: Knees bent sideways and legs raised (2)

Lie on your side, bend your elbows to support your head, then lift your knees with one leg and lower them. Repeat several times and do it on the other side.

This group of exercises can not only exercise the lateral abdominal muscles, but also strengthen the hip muscles, which is very suitable for men who want to keep fit.

Group 8: Hanging Leg Lifting Exercise

Use the horizontal bar or parallel bars in the park, hold the horizontal bar with both hands, then lift your knees slightly and repeat. Don't shake your legs or straighten up when you exercise. This exercise is a good exercise to strengthen abdominal muscles.