Compared with running, swimming and skipping, dancing, aerobics and yoga are more popular with many women. In fact, even aerobics and other sports methods are very obvious in slimming and shaping. Of course, the premise is that you need to keep exercising for a long time. So how to practice slimming exercises with thin waist? How long is it effective to practice weight-loss exercises every time?

1, slimming exercise

Thin waist and lose weight exercise-leg lifting and abdomen reduction exercise

Tighten the abdomen forward, lift your legs upward, concentrate on training abdominal muscles, improve abdominal relaxation, and cooperate with leg lifting to effectively disperse the exercise effect.

1, stand up straight, raise and straighten your right hand, and naturally put your left hand on your side. The left leg is slightly stretched to the back of the body to prepare for lifting the leg, and the body center of gravity is placed on the right foot.

2, tighten the abdomen into a circle, kick the left leg forward, lift the leg, pat the foot with the right hand, the knee can be bent, and the leg is raised as much as possible. Swap 5 exercises left and right.

Thin waist and lose weight exercise-stretching and traction exercise of costal abdominal muscles and cross flapping exercise

For the costal abdominal muscle movement, it can be carried out rhythmically, and the rhythm can be accelerated after skilled operation. Effective stretching exercises waist muscles.

1, the body stands naturally, with the tip of the right foot pointing to the ground, the left foot forward and the waist twisting. The position of hands swings back and forth naturally with the twisting of the body.

2. Then twist your left foot forward and repeat the 10 exercise. Pay attention to keep the rhythm of the action.

Although consciously move your arms and legs, make sure that the central axis of your body is fixed and concentrate on twisting your waist.

2. Causes of abdominal fat accumulation

In fact, there are two kinds of fat: subcutaneous fat and visceral fat.

Subcutaneous fat refers to what you can see and touch-beer belly, fetal belly, loose tissue and waist fat. This kind of fat will make people look fat. Although it looks bad, there is no risk.

Let's talk about visceral fat first. Visceral fat is a kind of fat hidden inside. Visceral fat refers to the fat wrapped in abdominal organs, which is more harmful because it is difficult to detect. In addition to unhealthy diet and lack of exercise, there are genetic factors.

How do you know if there is visceral fat in the abdomen?

The researchers used magnetic resonance imaging (MRI) to construct the influence of the surrounding magnetic field and energy pulse on the abdomen. Of course, you don't need such advanced equipment to determine whether your belly fat will become a health factor.

A, first you can measure the waist-hip ratio. Apple-shaped people-people with overweight waistlines-are more likely to store visceral fat.

B, another way is to touch the abdomen with your hands: is it loose or hard? If it's hard, you may have visceral fat. But visceral fat is not only found in obese people and patients with beer bellies.

The situation is contradictory: a thin person may have more visceral fat and greater health risks than a person twice his own weight.

Here are some things to do and four good ways to fight belly fat:

1, while mastering your body mass index, you should also master the waist-hip ratio.

Every other month or so, record your waist circumference and hip circumference on the calendar. If the measured waist circumference is greater than the hip circumference, take this as an emergency signal and try to lose some fat around the waist.

W: If the waist circumference exceeds 89 cm, you should be careful. If your waistline is in a dangerous area and your body mass index is above 25, then you are at risk of heart disease.

2. If 20% to 35% of your calories in a day come from fat, then choose those healthy fats-monounsaturated or polyunsaturated fats. Delicious and healthy foods include salmon, avocados, olives and walnuts.

Use vegetable oil for cooking, such as rapeseed oil, olive oil or sunflower oil. Avoid foods high in saturated fat and carbohydrates.

3. Fixed and moderate exercise helps us avoid the attack of fat, and more vigorous exercise can burn off the existing fat.

There is also good news about visceral fat, which is the first part you can get rid of when you lose weight. Do cardiovascular exercise that can burn fat, and at the same time cooperate with the exercise of strengthening abdominal muscles. Don't forget to consult your doctor before starting any strenuous exercise.

4. Check regularly. If you are worried about your own risk, your doctor may use a tape measure or magnetic resonance imaging, or take a blood test to measure the content of retinol-binding protein-they are indicators of potential health problems, such as heart disease and diabetes.