Fat tends to accumulate in the waist and abdomen, especially in sedentary office workers. If there is more meat on the waist and abdomen, the whole person will look very fat, and the paunchy look is really ugly. So how to lose weight quickly and effectively? What are the methods of thin waist and thin abdomen?

A. Thin waist and thin abdomen method

1, fitness ball exercise

Let yourself lie on the fitness ball, let your lower back touch the fitness ball, put your hands across your chest and hold your head. Lift your upper body at the waist, let your body leave the fitness ball and pay attention to balance. Then lie down and repeat this action, just like doing sit-ups on a fitness ball, which can effectively slim the waist and abdomen.

2. Cycling

Lie flat on the floor, put your hands behind your head, bend your left knee as close as possible to your chest, your right elbow is close to your left knee, and your right shoulder list is raised accordingly. Then repeat this action on the other side.

Step 3 lift the ball

Lie on your back with a tennis ball in your hand, raise your hands to the ceiling, straighten your legs together and hook your feet. Tighten the abdominal and hip muscles and lift the shoulders and head a few centimeters off the ground. Make sure the ball always goes up to the roof, not forward Your goal is to sweat. The purpose of all aerobic exercises is to make you sweat. If you don't sweat, you haven't worked hard enough. When exercising, the more accurate the posture, the faster you sweat. This may make you as red as a tomato, but it is definitely good for your health, so work hard.

4. Hula hoop sports

Remember, pick up your hula hoop whenever you have time. For example, when watching TV, don't forget to shake the hula hoop while watching it for half an hour. Don't underestimate the little gesture of shaking the hula hoop. You can consume about 5 calories per kilogram per hour. Taking a 50 kg MM as an example, it can consume 50×5=250 calories per hour. Is it cost-effective? If you persist for a long time, you will be able to cultivate into a beautiful woman with a thin waist.

2. Daily habits of thin waist and abdomen

1.7 am: Get up with a glass of water+thin waist and abdomen.

After getting up in the morning, the action of thin waist and abdomen will begin. In fact, early morning is the best time to slim your waist and abdomen. Don't miss it. 5 am to 7 am is the time to detoxify the large intestine, so drinking a glass of water after getting up in the morning can help detoxify the large intestine and improve the "work efficiency" of the large intestine, and drinking water can replenish the water lost by the body, which is very important. A large amount of toxins will accumulate in the large intestine. If it is not discharged in time, it will not only affect weight loss, but also make the skin dull, which is also a reason why the skin will grow acne. In addition, drinking water can also promote the discharge of stool and help you solve the constipation problem.

After getting up, you should also do some small moves to slim your waist and abdomen, such as stretching, twisting your waist a little, massaging your abdomen, promoting intestinal peristalsis outside, helping to improve intestinal function and detoxify more smoothly. These little moves can also make your body recover slowly, laying the foundation for the next day's thin waist and abdomen.

2. Add a cup of soybean milk to breakfast from 7: 30 to 8: 00 in the morning.

7: 00 am to 9: 00 am is the time to detoxify the stomach, and usually this time is the time for us to have breakfast, so breakfast is very particular, especially for the stomach, which should be used to "assist" the work of the stomach. Breakfast should be arranged as rich as possible, supplemented with various nutrients, and the amount of various foods should be distributed well, and the thickness should be matched. Generally speaking, dairy products, eggs, cereals, etc. Are all foods that must be supplemented. In addition, be sure to remember not to drink cold drinks and eat cold food for breakfast, otherwise it will stimulate the stomach and greatly affect the work of the stomach.

If you want to slim your waist and abdomen, you can add a cup of soybean milk for breakfast. Soymilk is generally dominated by soybeans and milk. Soybean milk contains plant protein, which can provide essential amino acids for human body and improve the burning rate of fat. Soybean milk also contains oligosaccharides, which can improve intestinal metabolism and prevent constipation after entering the intestine. Drinking soybean milk often can effectively eliminate the small belly and improve the skin. In addition, the brewing of soybean milk is very simple and convenient, and it won't take up too much time, so don't worry about not enough time in the morning.

Go to work at 3.8:30: The time on the way to work can also be used to slim down and abdomen. Don't ignore these times!

If you drive to work: Due to the limited time every day, most MM will choose to drive to work in order to save time. Some MM can't choose to go to work by bus because their home is too far away. Usually it takes 1 hour or even 2 hours to drive. In that case, why not make good use of these two hours? How? In fact, it's very simple: when sitting in the seat, straighten your back, then tighten your abdomen hard, and press the bag with your hand. In this process, your waist and back should also be hard. Stop for a rest in a few minutes. If you are standing, you can hold your bag in the position of your abdomen, and then tighten your abdomen as well. At the same time, press the bag with your hand to help you abdomen, and then rest for a few minutes.

If you walk to work: Some MM families are not far from the company and choose to walk to work every day, so we should make good use of this time. Just adjust your walking posture and breathing. Specifically, when exhaling, the abdomen is tightened at the same time, then it is relaxed when inhaling, and it is as long as possible when exhaling. After getting used to this kind of breathing, your stomach will soon lose weight, and these actions can help you adjust your posture unintentionally.

4. 12:30~2:00: lunch

Because fat is easy to accumulate in the waist and abdomen, you must control your food intake, especially after a morning's work. By lunchtime, you will feel even hungrier. If it is not well controlled, it is easy to eat more. Therefore, you should take "preventive measures". You can allocate the weight of a meal first, that is, specify the total amount of a meal. After eating, don't add rice or vegetables. Seven or eight points full. Try to choose foods that are conducive to thin waist and abdomen, among which fruits and vegetables must be indispensable. The cellulose rich in fruits and vegetables is a powerful driving force for thin waist and abdomen, which can help the intestines to expel waste toxins, and the vitamin C contained in it also helps to reduce fat. In addition, try to eat light food, control total calories, and ingest a certain amount of protein and protein, which can increase satiety and reduce abdominal fat.

Stand for half an hour after lunch! If you sit still after a meal, it means giving fat a chance to accumulate in your waist and abdomen. When you stand up after dinner, be careful not to bend over. I suggest you stand against the wall, that is, stand with your back against the wall. This can ensure that the body is upright, promote digestion, and insist on it every day to see the effect soon.

5. 3:30~4:30 pm: Simple thin waist and abdomen exercises.

Don't sit for a long time in the afternoon, get up and exercise every once in a while, and practice the action of thin waist and abdomen:

First stand up straight, then open your legs, then concentrate your body strength on your hips, slowly raise your hands, straighten and stop, keep them open, and the distance between your arms is slightly less than your shoulder width. Then keep your legs still, twist your waist so that your body slowly turns left, your arms follow your body, then go back to the front, and then practice. Practice left-handed first, then right-handed. Pay attention to keep your upper body straight all the time.

This action mainly plays the role of slimming the waist. When rotating the waist, try to increase the rotation range, so that the waist can be fully exercised to prevent obesity. Regular practice can also make the waist more flexible, enhance the flexibility of the waist and help reduce the waist circumference. Dinner ~ before bed

By dinner time, people's hunger will be stronger than lunch time, so you can eat some fruits or low-calorie food within 2 hours before meals to satisfy your hunger and slow down your hunger. But if you are still hungry at mealtime, you can control the speed of eating, eat slowly, gradually increase your satiety, and at the same time prevent overeating. Remember not to eat too much for dinner. After dinner, I still stand for half an hour like noon to promote digestion.

Night is usually the most relaxing time for people, but don't relax your waist and abdomen. When taking a bath, you can lean your waist and abdomen in the following ways: sit in the bathtub with your knees bent, then twist your waist and abdomen and pat the bathtub gently with your hands. Repeat the exercise left and right. With the help of hot water, the fat in your waist and abdomen can accelerate the burning, which is very effective. After bathing, you can also massage your waist and abdomen to strengthen the slimming effect of your waist and abdomen for one day. If there is more time in the evening, it is recommended to do yoga that is conducive to slimming the waist and abdomen.