Now because of sedentary, drinking and other reasons, people's waist and abdomen are easy to accumulate fat and have swimming rings. The fat accumulated here is difficult to lose, and some people gain weight first in their stomachs and waists. In order to solve this situation, we can only do enough exercise to metabolize excess fat, so it is necessary to exercise all over the body. Here, I recommend a thin belly and waist aerobics, which can be done at home.

First, thin waist and thin abdomen aerobics for 30 minutes 1. Lie on your back and touch your knees. Lie on the bed, bend your knees with your legs, and then try to touch your knees with your hands to ensure that your abdomen is strong. A group of 30 groups, 5 groups.

2. Lie on your back and lift your legs. Lie on the bed with your legs straight and flat, then lift them to 90 degrees and then put them down. Pay attention to tighten the core and maintain abdominal strength. A group of 30 groups, 5 groups.

3. Lie on your back, with your legs clamped on the pillow (others are also acceptable), your legs are forcibly clamped and lifted, and your waist and abdomen are forcibly pressed, so you will feel the abdomen contract and then recover. A group of 30 groups, 5 groups.

After finishing, you can massage your stomach and relax your stomach, which will help you burn fat faster.

1 Hands overlap, and the abdomen is rubbed clockwise and counterclockwise for 20 times.

2. Rub the left and right hands in different directions, 30 times each.

3. Press the right hand on the left hand, put the thumb of the left hand on the tiger's mouth of the right hand, then put the thumb of the right hand under the left hand and press it down from the abdomen for 30 times.

Second, how to lose 1 from the waist and abdomen. Control calorie intake. The daily calorie intake becomes 70-80% of the original calorie, that is, the total calorie intake is controlled at 1400 kcal to 1600 kcal. Eat three meals on time. 450-500 calories for breakfast, 500-600 calories for lunch and 300-450 calories for dinner. Eat more vegetables, eat less meat, eat less fruit and drink more water for 2 months, and your calories will drop by 2%.

2. Change the habit of sitting for a long time, change the habit of sitting after meals, change the eating habits of dinner, and change the eating habits. These all help to speed up weight loss.

3. Insist on daily physical exercise. It is impossible for partial weight loss to lose weight. It is best to combine sit-ups, swimming, running, mountain climbing and other whole-body exercises with targeted abdominal exercises. You can also try to do some simple fat burning exercise at home. You must exercise for at least 40 minutes every day to enter the fat burning state.

Third, why do you gain weight first? There are two kinds of fat cells in your stomach. One is subcutaneous fat, which is distributed all over the body. In addition to storing energy and helping to keep warm, it can also soften the skin and body; The other is visceral fat, which is mainly distributed in the waist and abdomen, buttocks, upper arms, upper and lower legs and other parts. Subcutaneous fat is more sensitive to energy metabolism. Once the metabolism is fast or the energy consumption is too fast, subcutaneous fat is most likely to be consumed. But visceral fat is not so easy to consume. In addition, due to the nature of work, people often sit for a whole day, the blood circulation in the waist and abdomen is not good, fat is stored quickly, but consumed slowly, and fat is more likely to stay in the abdomen.