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Abdominal exercises that can be done when sitting in a chair to rest. Lean forward, stimulate the abdominal muscles, and let the lifebuoy have nowhere to escape. Every day 1 time, with unprofitable slim waist.

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Overeating, lack of exercise, and sitting in front of the computer for a long time happen constantly, which is easy to form a "life buoy" belly, and it is difficult to get rid of it because of the habit of living and working. Through intensive stimulation of the abdomen every day, burn abdominal fat and restore slim waist.

1. Basic posture: Sit in a chair and grasp the left and right waist bones with both hands. Feet together. Keep your back straight, keep your eyes on the front, tuck in your abdomen and hold out your chest,

2. Tilt back and forth, with straight back and raised pelvis. Next, the back bends forward and the pelvis moves backward. In the process of pelvic protrusion, the abdomen stands up. Conversely, when the pelvis moves backward, the abdomen is depressed. Exercise back and forth 10 times to fully exercise abdominal muscles.

Do the upper group exercise every day to stimulate abdominal muscles and get rid of fat. The pelvis swings back and forth to correct pelvic curvature.

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Lifting the arm will drive the muscle groups around the abdominal ribs, and the action of cleaning the window is too high, which will help stimulate the muscles and make the abdominal ribs have nowhere to hide.

1. Stand up straight with your feet shoulder width apart. Raise your right arm directly above and tilt your upper body to the left. At this time, I feel my right pelvis downward. Fully stimulate the muscles of abdominal ribs. Exchange left and right 10 exercise.

2. The upper body is slightly backward and the pelvis is prominent. Then the back bends slightly and the pelvis moves backwards. When the pelvis moves, the abdomen protrudes, and when it moves backward, the abdomen sinks. Each move back and forth 10 times.

Stretching the abdominal rib muscle can improve the symptoms of pelvic curvature and restore a straight figure.

The back is the easiest place to accumulate fat after the abdomen. Because it is difficult to stimulate the muscles of the back in daily activities, the back has become one of the dead ends of weight loss. Put your arm behind your body and lift it up, stretching the back muscle lines, which can stimulate your muscles to lose weight and burn fat.

1. Stand up straight, feet shoulder-width apart, and hold your chest out.

2. Keep your arms close to your waist, lean back and forth, raise your arms as high as possible, and stretch back at the same time. Hold the limit 10 second. Repeat the operation for 3 times.

This action gives proper pressure and stimulation to the back, and it will have a significant effect of slimming back and reducing fat in about 1 month. Raise your arm upward, stimulate your arm muscles, and have the effect of slimming your arm. At the same time, it also exercises shoulders, promotes blood circulation and improves shoulder pain.

Lateral abdominal hypertrophy-thigh lifting exercise

Abdominal fat is not only a protruding belly, but also distributed on both sides of the waist. In order to better have a slim waist, carry out thigh lifting exercise twice a day, stick to it for a long time, and slowly get rid of fat.

Wearing jeans, you will find that the side of the waist will overflow with fat, which can't be solved by abdominal muscle exercise alone. By stimulating the abdominal oblique muscle and lifting the thigh repeatedly, the phenomenon of obesity is changed.

1. Relax and stand up straight.

2. Lift the right thigh upward, as close as possible to the center of the abdomen, while the left elbow is close to the right thigh, and move in the opposite direction to stimulate the abdominal oblique muscle.

3. The left and right legs of this group were exchanged, 1 group was performed rhythmically 10 times. 2 times a day, 3 groups of exercises each time.

After 1 month of continuous practice, fully exercise the abdominal oblique muscle, so that the waist fat has nowhere to escape.

Exercise to the lower body has a good effect on losing weight and eliminating leg edema. It can also improve the symptoms of body cold caused by air-conditioned rooms.

Back Fat 2- Scrubbing Action

By wiping the floor, you can stimulate the back muscles and lose weight, twice a day, and persistence will have a significant effect.

It is difficult to lose weight by stimulating the back alone. Only by relying on the arms and legs and doing stretching exercises at the same time can we stimulate the back muscles more effectively. By wiping the floor, you can mobilize your hands and feet, stretch your back muscles, and make thin back simple and effective.

1. Kneel on the floor, lean forward, only toes, knees and palms touch the ground. Keep your back straight. Don't bend it. Keep straight.

2. The right elbow and the right knee extend far away at the same time, and the knees and elbows are as straight as possible. And then return to the original state. Exercise your left elbow and knee according to the same principle. About 10 times. 10 times 2 is 1 group.

3. Practice twice a day, with 2 groups each time. 1 month later, you can feel obvious changes, with less back fat and clear back lines.

By stretching, you can not only achieve the goal of slimming your waist, but also exercise your arms and legs. The extension of the legs drives the muscles of the buttocks, and the effect of lifting the buttocks begins while thinning the arms and thighs. Make the lower body more plump and charming.

Reconstruction of easy-to-lose physique-bow action

Low basal metabolism will directly lead to obesity, and even if you control your diet, it is difficult to achieve the effect of losing weight. Changing physical fitness is the key, and bowing your head is one of the best choices.

To improve basal metabolism, waist-centered whole-body exercise has a good effect.

1. Stand up straight with your feet shoulder width apart.

Raise your arm and draw a big circle on your head.

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3. The upper body bends forward and bows greatly. Take the waist as the axis and try not to bend over. 10 exercise in the morning and evening.

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Bowing action centers on the waist, moderately stimulates the ribs, back bones and pelvis, and spreads to the whole body. Improve basal metabolism and change lean body mass every day.

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At the same time, it can correct hunchback, exercise waist and prevent low back pain.