The way to lose a big belly, the reason why a small belly stands out is often because we eat too much and exercise too little, or because we don't carry out targeted exercise for a small belly. If you want to lose those pounds, you need to do some targeted thin belly exercises. Here are some ways to lose a big belly.
Methods to reduce belly 1 One of the simple and effective methods to reduce belly.
1, rub your stomach
When practicing this movement, the practitioner lies on his back on the bed with his hands folded and placed on his abdomen clockwise. His nephew turns his hands 50 times each, opens his hands in his abdomen, and then goes up and down 50 times each. You can also hold your breath and lift your abdomen, in a group in the morning and evening.
2. Body rotation
In this action, the legs are upright, shoulder-width apart, hands akimbo or placed on the pituitary side, swinging with the body and turning left and right for 50 times. When turning, the legs should not move, the turning range should be large, the waist should be straight, and the head and neck should be on it.
Step 3 bend over in front of you
In this exercise, your legs stand upright, shoulder-width apart, and your upper body tends to bend forward and then stand up. Ask your knees to be straight and your hands to touch the ground as much as possible, and do it 50 times in a row.
4. Lift your legs in turn.
When practicing this action, stand on your legs, try not to move your upper body, lift your knees to your chest as much as possible, and hold your legs with your hands for 50 times.
5. Sit-ups
Practitioners lie on their backs on the bed or carpet, straighten their legs, sit up hard in the upper body, then lean forward and touch their toes with their hands for several times in a row.
6. Twist your hips and jump.
In this action, the feet jump straight to the knees and twist the hips, while the feet jump left and right and twist the hips at the same time. The arm swings left and right on the chest opposite to the hip and repeats several times in a row.
Simple and effective ways to reduce stomach II.
Abdominal breathing relieves constipation
Abdominal breathing is the basic action to exercise the intestines. Doing it once in the morning, at noon and at night can speed up the blood circulation of the whole body and drive the intestine to do telescopic activities.
Step 1:
Sit down, keep your back straight, press your hands on your abdomen and inhale through your nose for 3 seconds; Exhale through the mouth for 6 seconds, and feel the abdomen sag, and the action is correct.
Step two:
Bend over about 45 degrees and exhale through your nose 1 sec.
The focus of daytime exercise is to reduce abdominal fat.
Step 1:
Lie down, bend your feet at a 45-degree angle, put your hands straight back on the ground and inhale through your nose for 3 seconds.
Step two:
Cross your hands and straighten them, lift them forward at 45 degrees to your shoulders, slightly lift your head and shoulders, and exhale through your mouth for 6 seconds.
Step 3:
Then lean your shoulders to the left, hold your waist on the ground, and exhale through your nose 1 s; It can contract the diaphragm and tighten the abdominal muscles at the same time. The whole set of 10 second exercises is repeated 5 times, and the left and right sides are rolled in turn.
Night exercise stimulates intestinal peristalsis.
Step 1:
Lie on the ground, bend your feet 45 degrees, put your hands flat on your abdomen, and inhale through your nose for 3 seconds.
Step two:
Exhale through your mouth for 6 seconds, gently press your abdomen with one hand, and put the other hand under your back, feeling your back slightly pressed.
Step 3:
Finally, exhale through the nose 1 s, press the muscles on both sides of the abdomen with both hands inward, fix the position of the intestine, and concentrate on exercise. Repeat the whole set of 10 second exercise for 5 times.
The way to lose a big belly 2 1, special effect sit-ups.
Sit-ups are the most effective way to help women eliminate their stomachs. It is a weightless aerobic exercise, which can not only reduce excess fat and tighten the skin of waist and abdomen, but also benefit ovarian ovulation and intrauterine health care. Moreover, sit-ups mainly practice core strength areas, which can not only exercise rectus abdominis, but also exercise external oblique abdominis and erector spinae of waist and back, which can effectively reduce waist circumference and lose weight. Special effects sit-ups are the killer of abdominal fat. But the intensity is also relatively large, and not all girls can do it.
Lie on your back at the end of the bed and lean out of the bed below your hips. Bend your knees and place your thighs above your abdomen. Put your palms under your hips. Then the abdomen forcibly drives the legs and straightens forward at a speed of slowly counting to 10. At this time, the toes must be up to make the body a straight line. When finished, pause at the top, then bend your knees at the speed of counting to 5, and return your thighs to the starting position. During the whole exercise, the back, shoulders and arms must be relaxed, mainly using the strength of the abdomen.
Step 2 jog
Simple running is called the king of aerobic metabolism, and jogging in running is called fitness running. Jogging is simple, the amount of exercise is easy to adjust, and the slimming effect is more obvious. When jogging, the waist, back and limbs are constantly moving. In addition to effective fitness, you can also burn fat, thus reducing the storage of fat in the body and achieving the effect of slimming.
Because it is not a competition, it doesn't make much sense to pursue speed. Really effective aerobic exercise should pursue persistence. When running, the coordination of breathing and pace is emphasized, and the gentler one is "two steps and one breath, two steps and one shout". During running, you should relax all over, don't feel tired, and don't make the cardiopulmonary system feel pressure. Especially when you start running, you must slow down or even go fast, so that the cardiovascular system and joint muscles can gradually adapt.
3. Belly dancing
Belly dance is not only a dance art form, but also popularized as a fitness exercise in recent years. Belly dancing can increase the strength of abdominal muscles and the flexibility of the body, but it also consumes a lot of fat. Persisting in practicing belly dancing for 60 minutes can consume 330 calories, which is one of the most effective belly-reducing exercises.
Raise your hands or put them on your waist, and keep the rest of your body still. Use the muscle strength of your waist and abdomen to drive your crotch to draw an "8" in the air. You can do this while watching TV at home, not too fast, but remember, you must draw a complete "8".
Step 4 walk with your abdomen closed
Abdominal contraction walking is what is commonly called abdominal breathing walking. When exhaling, try to contract your abdomen. This can stimulate gastrointestinal peristalsis and promote the elimination of garbage in the body. Abdominal breathing can be performed during daily walking and standing. This will make the abdominal muscles stronger.
Abdominal breathing is different from our usual breathing. Beginners will not get used to it, but in order to get rid of the annoying abdomen, we must get into the habit. Stick to it for a few weeks and you will find that your abdomen is really flat, and even your walking posture will be beautiful.
5, fitness ball
The fitness ball is easy to carry and can be carried with you after being discouraged. In addition, fitness ball is a good way for MM who wants to lose belly fat. Long-term use of fitness balls to lose weight can achieve a good effect of reducing stomach.
The method of losing a big belly 3 suspension leg lifting exercise
Use the horizontal bar or parallel bars in the park, hold the horizontal bar with both hands, then lift your knees slightly and repeat. Don't shake your legs or straighten up when you exercise. This exercise is a good exercise to strengthen abdominal muscles.
Side abdominal muscle training
Put one hand behind your ear and one hand close to the ground. Do sit-ups in the left and right directions, and repeat several times. When doing this group of movements, the back must be close to the ground, and the hips standing sideways can only be slightly raised, not too far from the ground, otherwise it will easily lead to back injuries.
Bend your knees sideways and lift your legs.
When you use an armchair, your legs naturally fall to the ground, your hands are crossed on your chest, and your knees are bent to lift your legs. Similarly, the hips must be close to the chair surface, even if the legs are lifted sideways, they should be parallel to the chair surface as far as possible and should not be lifted too high. Repeat several times and be the other side.
sit-up
Lie flat on the ground, cross your hands on your chest, and bend your legs slightly, such as sit-ups. Get up and lie down and repeat several times. As for the number of times, it can be decided according to personal physique. People who have poor physical strength or haven't exercised for a long time can use other help, such as hooking their feet with the help of a wardrobe drawer, or asking someone to hold down the instep to get up. In addition, stretching your hands forward or gently putting your head behind your back can help athletes get up easily. Although the effect is not as good as putting your hands across your chest, it is very suitable for beginners with beer bellies to practice.
The most effective exercise method to reduce stomach.
Family weight loss exercise
Action 1:
Stand with your hands akimbo, one leg is still, the other leg is a little backward, and then a little forward. Alternate left and right, do 15 times on each side.
Action 2:
Lying on the mat, keep your legs in a 90-degree posture with your upper body. Cross the left leg on the right leg first, and then change the right leg on the left leg. Do this 15 times.
Action 3:
Legs shoulder width apart, stand on tiptoe, arms straight, hands crossed, and do a half squat. Pay attention to the whole process. Do 15 times.
Action 4:
Lie on your side as shown in the figure, with your hands on the ground, one leg wrapped in front of the other, the sole of your foot touching the ground, and the other leg swinging straight up and down. Alternate left and right, each side 15 times.
Fast fat burning and stomach reduction method
Action 1:
Lie flat on the yoga mat, put your head in your hands, and lift your legs in turn while doing belly rolls.
Action 2:
Push your hands up, hold the ball on your knees, and roll your belly with your hands on your head.
Action 3:
Lie flat, put your arms at your sides naturally, hold the ball with your knees, bend your legs and lift them up until you touch your chest.
Practice quickly, lose weight, and then have a close date with summer. I hope that all beautiful women can have a healthy body while exercising to lose weight.