Inadvertently, 20 18 is coming to an end, and the small plan set at the beginning of the year has not yet been half realized. Has the weight loss and fitness plan been implemented? Bian Xiao, who is getting older, thinks it's time to take responsibility for his health. Seeing that the Spring Festival is approaching, it is the annual show-off contest. Why do you say that? Although we are wrapped in layers of clothes, we can't stop the sharp eyes of our friends at the party. Abandon bloated, do a little wit who is even thin in clothes. Next, I will teach you a few simple belly-killing actions. I'm not afraid to go home for the New Year. Let's study together!

1, lift your knees and hug your legs

This action is usually used as a warm-up exercise, mainly to exercise the muscles of the abdomen, legs and shoulders.

The operation is as follows:

A, stand up straight and jump up.

B, jump up at the same time, lift your right foot to your knees at 90 degrees. At the same time, put your right foot on the ground, lift your left foot higher than your abdomen, and hold your knees with your hands. Keep your back straight at all times. Then when Zhang Kaicheng's hands are in a straight line, the legs return to their original positions.

C. alternate left and right movements. Every 50 are a group, and 3-4 groups are repeated.

2. Touch your knees alternately and roll your abdomen left and right.

This action mainly acts on the external oblique muscle and rectus abdominis, and tightens the muscles by stretching, making the waistline more attractive. At the same time, it also has a certain exercise effect on some muscles of the thigh.

The operation is as follows:

A, gently hold the pig's ear behind the ear with both hands, tighten the abdomen and relax the neck.

B, the left leg straight to the chest direction, with the left elbow to touch the right knee. The same is true of the right leg.

C, every 20-30 alternating movements are a group, and 3 groups are repeated.

3. Stretch alternately from left to right

This action focuses on stretching the external oblique muscle. After highly training rectus abdominis, strengthen the training of external oblique muscle. Training erector spinae, gluteus flexor, deltoid toe and pectoralis major at the same time can give extra points to exercise.

The operation is as follows:

First, sit on the yoga mat with your knees together and your heels dangling.

B, put your hands together, try to keep the balance of the lower body and make a turn to the left. Conversely, when you are in a position perpendicular to your body, pause.

C, every 30 movements are a group, and 3 groups are repeated. Pay attention to adjusting breathing during the action.

4, straight leg lift

This action focuses on the core abdomen, which can exercise the abdominal muscles.

The operation is as follows:

A, lying flat on the yoga mat, the lower back is attached to the ground, and the hands are relaxed at the sides of the body.

B, legs straight, use the strength of the abdomen to leave the ground at a constant speed. Don't use magic in your hands. Exhale your legs upward, inhale your legs downward, and don't touch the yoga mat.

C, every 30 movements as a group, repeat 3-4 groups, and keep breathing during the process.