Lift the ball on your back.

Lie on your back with a tennis ball in your hand, raise your hands to the ceiling, straighten your legs together and hook your feet. Tighten the abdominal and hip muscles and lift the shoulders and head a few centimeters off the ground. Make sure the ball always goes to the roof, not forward. Hold for 30 seconds, 12 times as a group.

Pedaling exercise

Lie on your back and pretend to step on an imaginary bike. Action essentials: press the floor with your back down and put your hands behind your head. Lift your knees at a 45-degree angle, put your feet on the ground, touch your left ankle with your right ankle, and then touch your left knee with your right ankle. Keep the movements accurate and do 5 groups 1 min.

sit-up

Lie on your back, bend your knees, and put your feet together and hook the bed. Wrap a towel around your neck from behind and pull one end with each hand. Tuck in your abdomen, lift your shoulders, arch your back slowly, then lean back slowly, and continue to get up when you touch the ground. Repeat. If you find it too difficult, lift your upper body off the floor. A group of 20 people, do 5 groups.

Sit up and lift your knees.

Find a sturdy chair and sit on the edge of the chair with your knees bent and your feet flat on the ground. Tighten your abdomen, lean back slightly, and lift your feet a few centimeters off the ground to maintain a stable movement. Pull your knees towards your chest and bend your upper body forward. Then return your feet to their original positions and repeat 20 times.

It is not easy to lose the fat around the waist. Just doing aerobics can't fully achieve the goal. You need at least 20 minutes of aerobic exercise at least three times a week, with a low-fat diet, and then do dumbbell exercises.

Action 1 This action is a bit difficult. Lie on your side on the floor with one arm bent, supporting your body with your elbow and your forearm forward. Keep your body straight, then bend down hard, let the whole lower body touch the ground, and then pull up. Repeat this action for 2 groups, 20 times in each group.

Action 2: Stand with your feet wider than your shoulders and your arms open horizontally. Then twist your waist down, touch your left foot with your right hand, stand up straight and change your left hand. This action is repeated in 3 groups, each group 10 times.

Action 3: Stand with your feet apart. Hold a fitness stick in both hands and put it on your shoulders (if there is no fitness stick, you can cross your hands flat on your chest) to keep your back straight. Then slowly stretch the waist to both sides, pay attention to the range, and don't pull it. Repeat this action for 3 groups, 20 times in each group.

A diet that reduces fat.

High protein diet

This method of losing weight was invented by pierre dukan, a French doctor of medicine, and it is divided into four stages: the first stage lasts about 5 days, during which you only eat natural protein substances (fish, meat, eggs or milk). The second stage is the cross stage, which lasts for 5 days. You can eat raw natural protein substances and randomly selected vegetables raw and cooked, and only eat natural protein substances for 5 days, and so on until you reach your desired weight. The third stage is the strengthening stage, during which other foods can be added, and the course of treatment is calculated by losing 1 kg body weight every 10 day. The fourth stage is the final stable stage. You can eat normally for six days a week, but on Thursday, Wednesday or Friday, you only eat natural protein substances all day. You must strictly abide by the rules, so that you won't gain weight again.

Suggestion: The advantage of this rich diet system in protein is that it is suitable for young mothers who are often prone to iron deficiency. The strictness of the system depends on the weight you want to lose. If you want to lose 4> If you weigh 5 kg, you should only eat protein food two days a week (Monday and Thursday), and protein food with vegetables and a fruit every other day. You can eat starchy food twice a week, such as cheese noodles, coarse flour, whole wheat tomato sauce and lentils, without vegetable oil or butter. If you want to lose 10 kg, you should eat pure protein food one day, protein food another day, add vegetables and a fruit, and so on until you reach the weight you need.