First, thin waist exercise

The first episode:

Lie flat, legs together, straighten your body and use the strength of your waist and abdomen.

The back and hips are also straight up, away from the contact surface.

Then slowly put it down.

The number of repetitions is measured according to one's ability.

The second episode:

Lie flat and put your hands behind your head.

When straightening your knees, you can use the strength of your waist and abdomen to sit up and lie down.

The number of repetitions can be measured according to one's physique.

The third episode:

Lie flat, lift your legs up with the strength of your waist and abdomen, and at the same time, lean forward, put your arms flat and bend your body.

Try to make your arms and legs touch each other.

You can decide the number of repetitions of each exercise according to your ability.

The above three groups of actions can be carried out separately or in combination. If you don't be lazy for 10 minutes every day, the slim waist in your dream will appear soon.

Second, abdominal calisthenics.

1, lunge leg press action

Lunge leg press action

Objectives: Abdominal fat, triceps, buttocks and quadriceps.

Stand with your feet open, hip width apart. Knees are slightly bent, elbows and hips are bent at 90 degrees.

The right foot lunges forward, and the upper body and arms turn to the right. Restore the upper body upright posture, and then lunge forward with your left foot.

Do left and right feet 16 times.

2, jumping action

Jumping action

Target: Abdominal muscles, buttocks and legs.

Stand with your feet open, hip width apart. Knees slightly bent, hands akimbo. Step forward with your right foot and lift your left knee to hip height. Then jump up with your right foot.

When landing, put your feet together.

Do left and right feet 16 times.

Step 3 throw the ball

spell Throw

Objectives: Arms, abdominal muscles, triceps, hips and legs.

Stand with your feet open, hip width apart. The right elbow is bent at the ear side and the left arm is unfolded at the shoulder position. Lunge to the right with your right leg.

Swing your upper body to the right

Return to the posture of standing on your right foot and turn left.

Stretch your right arm diagonally (like throwing a ball).

Do 16 times in each direction.

Third, Chinese medicine massage

1, stimulate points on the back and waist.

Waist acupuncture points are: pulse point, located at the top of the eleventh rib, the same height as navel; Abdominal cleaning point, located along the nipple line, is 3 cm lower than navel. The back acupoints are: Jingmen point, located at the top of the twelfth rib; The point of Fructus Aurantii Immaturus is located 5 cm below the second lumbar disc herniation.

Press, knead, pinch and pinch these acupoints and their related muscles with your thumb, forefinger or two or three fingers.

2. Knead and massage the waist with pulse.

The vein is located at the vein point, which is the thinnest part of the waist. Regular massage of this meridian has a good effect on reducing waist fat. You can pinch, knead and lift the pulse with both hands from the front and back directions.

3. Massage stimulates abdominal muscles

If you use strong stimulation to massage the rectus abdominis and oblique abdominis, you can also make your waist lose weight. The specific technique is the same as massaging the waist with pulses.

thin leg

The first trick is to focus on leg hydrotherapy

Leg edema is the most common "fourth round problem". Waste and toxins accumulated in the legs, together with body fluids trapped in the calves due to gravity, will directly lead to swelling and obesity of the calves. If you can't take a bath every day, you can often give the calf a comprehensive concentrated SPA with warm water, which can also eliminate the edema of the calf and restore the slender calf.

Tools: the barrel is deep enough, stovepipe essential oil, bath salt and warm water.

Methods: Fill the wooden barrel with warm water until the calf can't pass completely, then add essential oil and bath salt, then soak the whole calf in water for about 15 minutes, gently massage the calf to help detoxify and tighten the leg.

The second measure is slimming tea stovepipe method.

Aromatic compounds contained in slimming tea can dissolve fat and prevent fat from accumulating in the body, while vitamins B 1, C and caffeine in tea can increase gastrointestinal peristalsis and reduce the intake of fat and cholesterol. The functional and toxicological experiments show that American Lepaiting slimming tea can promote fat metabolism, maintain normal physiological functions, and overcome the shortcomings of replacing diet products, expelling foreign exchange products and inhibiting nerve products. , destroy the diet, reduce human function and induce other diseases. Tea polyphenols in tea have the functions of improving metabolism, antioxidation and scavenging free radicals. Many triglycerides can decompose lipase and activate protein kinase, thus reducing the accumulation of fat cells, thus achieving the effect of losing weight.

The third measure is to eat and reduce your legs.

1, vitamin e helps to remove edema. Poor blood circulation can easily lead to edema of the feet. Foods containing vitamin E help to speed up blood circulation and prevent leg muscles from relaxing. Foods rich in vitamin E include almonds, peanuts and wheat germ.

2. Vitamin B accelerates metabolism. Vitamin B 1 can convert sugar into energy, while B2 can accelerate the metabolism of fat and eat more foods rich in vitamin B, such as mushrooms, sesame, tofu, peanuts and spinach.

3, eat less salt to edema, often eat salty food, easy to accumulate too much water in the body, form edema, easy to accumulate on the calf. In addition to reducing the absorption of salt, you can also eat more foods containing potassium, because potassium helps to excrete excess salt in the body. Potash-containing foods include tomatoes, bananas, potatoes and celery.

The fourth measure: massage

Massage is the most direct and effective way to shape the legs. It can stimulate acupuncture points on the legs, promote blood and lymphatic circulation, expel toxins and eliminate obesity. At the same time, it can also regulate hormone secretion by stimulating important acupuncture points distributed in the legs. It is said that a leg massager can replace manual massage, which may be more convenient.

The fifth measure: the magic ball

While eliminating leg fat, we should also exercise calf muscles. Two billiards-sized fitness balls can exercise leg muscles at any time.

Tools: Two billiards-sized fitness balls.

Methods: Whether sitting at a desk or sitting on the sofa at home, you can put these two fitness balls on the soles of your feet and use the strength of your legs to drive them to slide back and forth.

Efficacy: For the calf, low-intensity exercise is the best way to exercise. Exercise calf muscles and massage the soles of your feet at the same time. And because the legs have to move back and forth, there is no chance to cross legs again.

The sixth trick: sleep

Use a thin quilt at the end of the bed and raise your legs slightly above your heart.