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.

A clever plan to conquer thick thighs

Leg thickness greatly affects the physical beauty of women. This is related to heredity. If most members of your family have fat legs, you are likely to have bloated thighs. Sports physiologists have found that the fat in the lower body, that is, the fat accumulated in the buttocks and thighs, may be particularly difficult to eliminate. Fat in other parts of the body can easily increase or decrease fat cells, while fat in the lower body can't.

There are ways to make thighs thinner, and they are not complicated. As long as you persevere, it is entirely possible. The following are three methods recommended by experts after long-term research:

There are many kinds of sports. If your goal is chubby thighs, you'd better choose a sport that mainly exercises your legs. Because you exercise big muscles, such as thigh and hip muscles, you can increase the total number of calories burned. The best exercises to exercise thigh and hip muscles are walking, cycling (including indoor cycling), cross-country skiing and climbing stairs.

Experts believe that running can burn fat, but for people with thick legs and fat buttocks, they may find running very hard and uncomfortable and don't want to stick to it. Therefore, it is a good way to combine walking with running. That is to say, walking is the main way, and several sprints are carried out on the way, one or two hundred meters at a time. After getting used to it, the running time is gradually extended.

Swimming is a very popular fitness activity. Experts believe that if you want to exercise your legs in the swimming pool, you can run at one end of the shallow water area, or put on a life jacket to do running at the other end of the deep water area. The resistance of water will make the legs move more laboriously, but it won't bear great vibration like running on the ground, so it is a good way to reduce fat in the legs and buttocks. How much exercise is enough to make thighs thinner? If you have a healthy cardiovascular system, then you should exercise for 20 minutes every day; If you want to burn more fat and make your thighs more beautiful, you'd better exercise once every morning and evening for 20 to 30 minutes. In addition, you can also consider doing some gardening and other activities.

The intensity of exercise must be kept at a low level-at best, it can only reach the maximum limit of 60%. Keeping the intensity of exercise at this level can burn more fat. The length of exercise time is more important than the intensity of exercise. To lose fat, walking for an hour is equivalent to running for 20 minutes.

Consult your doctor before you start exercising. Don't force yourself at the beginning of exercise, just feel comfortable and not tired and have no muscle pain the next day. At the beginning, the weekly exercise time only increased by 10% to 20%. Although the human body has strong adaptability, it doesn't like sudden changes. Also, normal people should recover their physical strength within one hour after exercise, otherwise they will be overworked. In order to avoid feeling uncomfortable after exercise, you should warm up at the beginning, jog in place for a few minutes, and then do stretching exercises.

How to do hip slimming massage

Women's hips, waist and chest are also called "measurements", which are one of the key parts of women's physical beauty and curvaceous beauty.

Hip muscles are mainly composed of gluteus maximus, gluteus medius and gluteus minimus, which are the main muscle groups of hip joint activities. Women's buttocks are the easiest to accumulate excess fat in the body, so massage is one of the important measures to reduce the accumulation of fat in the buttocks. The method is:

1. Press and rub the depressions on both sides of the buttocks and the middle part of the horizontal stripes of the buttocks with your thumb. This is the part of the bladder circulation of the foot. Stimulating these parts can reduce the accumulation of fat, and the intensity can be stronger.

2. Knead the muscles behind the thighs with both hands and five fingers.

3. Knead and squeeze the muscles of the buttocks repeatedly with the palm of your hand from top to bottom, which will have a good effect for a long time.

4. When standing, talking, sitting and lying down, do the action of lifting the anus, shrinking the anus and holding the leg. It will be better if you cooperate with other hip aerobics. This can not only reduce the accumulation of fat, but also reduce the occurrence of hemorrhoids.