1, sit-ups. This is a very simple action. The key is to insist that sit-ups can be done anywhere, at least 30 times a day, and it is recommended to do them before going to bed. Sit-ups are not recommended if you are too full. As long as you insist on sit-ups, you will soon lose the fat in your abdomen and make your abdomen firm and show your waist.
2. Swimming. This has always been a kind of exercise that people like, and exercise is also the best choice to lose weight and shape. We can see that friends who like swimming are in good shape, because swimming is a whole-body exercise, and at the same time, the abdomen and waist should be forced. At the same time, because it is in the water, it will play a role in shaping the body. Therefore, friends who can swim will go swimming if they want to lose weight.
3. ride a bike. This is a good way to reduce abdomen. Because the legs need constant exercise, at the same time, the abdomen will be constantly pulled to promote the burning of fat. So obese friends who often drive can often go cycling. If they don't like cycling on the road, they can also go to the gym to ride a bike. The key is to persist.
4. Yoga. This is the most suitable exercise for women to lose weight. Because yoga is a kind of exercise that combines rigidity with softness, it can exercise the flexibility of the body and shape the figure of women. Many movements of yoga have some waist and abdomen movements. As long as you can keep doing these yoga moves, you can achieve the goal of losing weight.
5. Hula hoop. This used to be a popular sport. Although the fever is gone now, it is still a good way to lose weight, because you want to turn the hula hoop completely by the muscles of your waist and abdomen. As long as you insist on making hula hoops every day, you will definitely lose weight as soon as possible.
6, fitness ball exercise. This is also a very effective way to reduce abdominal fat. The specific method is to lie on the fitness ball, cross your hands on your chest, then lift your upper body hard and then lay it flat, so do it repeatedly.
Extended data
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.
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.