With the improvement of living standards, more and more people gain weight. Many people want to lose weight but are too lazy to go out to exercise. It is very difficult for them to exercise. Here are seven simple weight-loss exercises for lazy people.

Lazy seven-style simple weight-loss exercise 1 1, hold the back of the chair and take a step back.

Stand up and grab the back of the chair. Step back with your right foot, put the center of gravity on the left side, bend your knees slowly and press down, hold for 10- 15 seconds, repeat 10 times and then switch sides.

Step 2 stretch your back

Sit in a chair, grab the edge of the table with both hands, tuck your chin, and push the chair back hard until your hands are completely straight, for 10- 15 seconds, and repeat 10 times.

Step 3 Stretch the waist

Sit in a chair with your feet shoulder-width apart, lean forward and bend down between your legs. After the chest is close to the thigh, the upper body is completely relaxed, lasting 10- 15 seconds, and repeating 10 times.

4. Steering movement

Sit in a chair with your back straight. Slowly turn the upper body to the left with your left shoulder until the waist is slightly tight, lasting 10- 15 seconds, repeating 10 times, and changing sides.

Step 5 stand up and bend over

Stand with your feet shoulder width apart, your hands droop naturally, and your body leans forward slowly until your back is slightly tight and your upper body is completely relaxed, lasting 10- 15 seconds, and repeating 10 times.

6. Sit on one side and press down.

Sitting posture: keep your legs straight, bend your left leg close to your body, keep your ankles close to the inside of your right thigh, keep your arms straight, and lean forward until you hold the tip of your right foot with both hands and your chest close to your thigh 10- 15 seconds, and repeat 10 times.

7. Upper back stretching exercise

Kneeling posture, prone, stretch your hands forward as far as possible, and press your shoulders down at the same time 10- 15 seconds, and repeat 10 times.

Seven simple weight-loss exercises for lazy people 2 sofa weight-loss exercises 1. Use both hands and feet.

Sit on the floor in front of the sofa with your hips, your left foot bent and your right hand knuckled on the sofa. When your left hand extends upward, your right foot also extends forward. Try to focus on the right hand joint and the left foot, and do 10 times each. Because this action requires both hands and feet, it is difficult, but it can also just balance the body.

Sofa slimming exercise II. Stretch leg muscles

Turn your back to the sofa, put your hands on the edge of the sofa seat, lift your left foot and stretch your legs, and press it down at the same time, showing a semi-squat posture. Remember to clamp your elbow on the inside of your body. Take turns with your feet five times each, * * * ten times.

Sofa slimming exercise III. sit-up

In fact, you are doing sit-ups, lying on the floor with your legs on the sofa. Don't do many sit-ups, just do it ten times.

Sofa slimming exercise 4. Hip lifting exercises.

Lie flat on the sofa, bend your knees, put a small pillow between your knees, and use the strength of your abdomen and buttocks to raise your body as much as possible. Repeat the same action for about 20 times. Mini and awkward, easy to fix!

Sofa slimming exercise 5. Step on your foot

The upper body is lying on the sofa in the most comfortable way, and the feet are slightly vacated and stepped on the bicycle. Try to use thigh muscles to drive the trampling action, and ensure that the lines when wearing tights make it difficult for men to take away their infatuation.

Sixth, the sofa slimming exercise is lying on the side.

Sit on the ground in the corner of the sofa, with your back against the sofa, your arms comfortably supported on the sofa, your knees bent, your calves straight, and your toes pointing to the ground. Tighten your back, straighten your knees and point your toes up.

Sofa weight loss exercise VII. Lift it up.

Lie flat on the ground in front of the sofa, with your calves flat on the sofa and your arms stretched forward. Take the hip as the axis, use the strength of abdominal muscles, lift your body, and extend your arms forward to your feet. Over and over again

Eight, sofa slimming back stretching.

Open your hands about 2 times the shoulder width, put your hands on the sofa seat and do push-ups at a 45-degree angle. Put your feet together, stretch your back to the maximum, repeat the action for about 20 times, and the back lines of the whole body can be easily formed.

Seven-style lazy simple weight loss exercises 3 get rid of fat

Since it is a weight loss exercise, the first benefit is to lose weight, which can make people sweat and lose weight and get rid of excess fat. Exercise is an important way to lose weight, and it is a good choice for people who love beauty.

increase lung capacity

Weight loss exercise increases the strength of respiratory muscles, increases the range of chest activities and vital capacity, improves lung ventilation and ventilation functions, accelerates gas exchange, and is conducive to more oxidation and burning of excess fat.

strengthen body physique

Although the purpose of jumping weight-loss exercises is to lose weight, after all, it is through body muscle exercise to reduce fat, and general exercise can achieve the effect of fitness. Regular weight-loss exercises can also enhance physical fitness and improve human immunity.

Shape the body

Nowadays, most people especially like the perfect figure, so you can change your figure as long as you exercise regularly to lose weight. However, this kind of exercise is relatively large, which is not suitable for the elderly to exercise in large quantities.

relieve stress

Doing weight-loss exercises regularly and exercising regularly can not only entertain the body and mind healthily, but also relieve the stress in life appropriately.

Lie on your side, hold your head with one hand, and naturally bend your legs together. Ready, lift the thigh and suck it back to the abdomen, then lift it back. Repeat 10 times, and change the position again 10 times. This action thin belly effect is particularly good!

His arms drooped naturally and he strode out of three steps. During the process, bend your arms to your chest, slowly lift your legs up the stairs, stand 1s, continue climbing, and repeat for more than 20 times.

Lie flat, bend your legs 90 degrees, open them shoulder width at the same time, put your hands flat on the ground, and support your hips with the strength of your waist, even10; The right foot is unchanged, the left foot is straight, the included angle with the ground is greater than 45 degrees, and the hip is lifted10; Come back with your right foot 10, lift your hips and slim your waist!

Naturally, open your feet and squat in a standing position. Hold the water bottle with both hands and hang it at your sides. Then lift your arms up to your side until they are completely straight and stay at the height of your shoulders and the highest point for 3-5 seconds.

Sit on a stool with your calves perpendicular to the ground, your feet hooked on the water bottle, and your calves and thighs at 90 degrees. Then straighten your knees and straighten your calves. Stop for 3-5 seconds, and then resume.

Seven-style lazy simple weight-loss exercises 4 First, do sit-ups every day.

For belly fat, sit-ups are the simplest way to exercise to reduce fat. Although it is very simple, you can see the effect as long as you insist on doing it in moderation every day. This exercise saves time and effort. Do proper sit-ups in a standard posture before going to bed every day. You can do less at the beginning, lest you can't stick to it later. If you stick to it gradually, you just feel that your abdomen begins to swell a little every day.

Losing weight will not happen overnight. As long as you can persist for more than 3 months, you can find that the fat on your stomach has changed significantly.

Second, usually walk more.

If you don't have time and don't want to go to the gym for the devil's weight loss training, then walk more in peacetime. Walking more can also consume a lot of calories. If you are too tired to walk, no wonder you get fat. Many people seldom exercise at ordinary times. Walking more can make up for the following shortcomings. As long as you take more than 40 minutes to walk outdoors every day, you can feel your body sweating slightly, and you can see the effect of losing weight until you persist for a period of time.

Third, don't rest immediately after meals.

Some people like to sit or lie down after eating, so of course fat will accumulate on their bodies. After dinner, you can do some housework to make yourself active. In addition, you can find a wall, stick your body on the wall, hold your head up and stand for half an hour. If you persist for a long time, natural fat will not accumulate on your stomach.

Fourth, control diet.

Usually, we should control the intake of food, because if we don't exercise regularly, we will consume less calories. If we don't want to gain weight, we will naturally reduce our food intake. You can eat more high-protein and low-fat foods, try to choose beef, chicken breast and fish, and eat less pork. You can skip the staple food and eat more fruits and vegetables for dinner. Don't eat any food after 8 pm, as long as you can persist, losing weight is not a dream.