First, upper abdominal exercises.

1. Belly in and clap your hands

Lie on your back, lift your legs up, bend 90, keep your thighs vertical to the ground, keep your waist still, and keep your back close to the ground. Put your arms straight on both sides of your legs, tighten your abdomen, swing your arms straight on both sides of your legs up and down and beat the ground rhythmically. 30 times as a group.

Note: when doing this, relax your neck and lift your back and waist off the ground. If you want to increase the difficulty, you can straighten your legs.

2. Yoga shells

Lie on your back, lift your upper body, put your hands around your left knee, draw your legs closer to your body, keep your nose close to your knee, and lift your right leg slightly off the ground for 10 second, then switch legs and keep it the same as 10. Repeat 10 times as a group.

Note: don't hold your breath during the action. The action of squeezing the abdomen is very beneficial to expel flatulence in the abdomen and massage your internal organs at the same time.

3. cobra pose

Lie prone, with your legs shoulder-width apart, with your hands supporting the ground in front of you, elbows on your side, chest out, slowly push your upper body up to the maximum with your hands, keep your arms slightly bent, and feel the stretching and stretching of your abdominal muscles. Hold 10 second and relax slowly.

Note: Do what you can when lifting.

Second, lower abdominal exercises

1. Lift your legs up.

Lie on your back, put your hands under your hips, straighten your legs and lift them perpendicular to the ground to keep your waist and abdomen stable. Slowly lower your legs at an angle of 45 to the ground, and then slowly lift them once. 10 to 15 times.

Note: During the whole exercise, the waist remains motionless.

2. boat shape

Sit on the ground, put your legs together, lift up 45 degrees, raise your hands horizontally forward, and put your legs down after 20 seconds. Do it once 10 times.

Note: the process of lifting legs should be slow, so that the muscles of the lower abdomen can be exercised at a deeper level.

3. air bike

Lie on your back, put your arms flat on your sides, keep your waist stable, and lift your legs to do bicycle pedaling in the air. Forward15th times, and backward15th times as a group.

Note: to control the speed of the action, the slower the action, the better. Draw the largest circle with your feet as much as possible.

Third, lateral abdominal exercises

1. supine side swing

Lie on your back with your arms open and your hands behind your head; Legs bent 90, thighs perpendicular to the ground; Twist your legs to the left at the same time to the maximum, and then twist them to the right once. 12 to 15 times as a group.

Note: Try to keep your knees clamped and your legs bent at right angles. Exhale when the legs are raised and inhale when they are lowered.

2. Side support

Lie on your side, bend your right arm, support your elbows on the mat, and keep your elbows, hips and feet in a straight line. Hips are slowly lifted off the ground, supported only by elbows and feet, and kept for more than 30 seconds due to their own situation. Go in the other direction

Note: keep breathing evenly during the movement and raise your hips as much as possible.

Step 3 Push-ups and Side Legs

Do a good job in the standard posture of push-ups, open your feet hip-width, bend your right knee as far as possible to the elbow joint of your right arm, restore it, and then change your left leg to complete it once. 8 to 10 times in each group.

Note: When the knee touches the elbow joint, the ventrolateral muscles can be contracted to the maximum extent, so we must try our best to complete it. (Source: CFP)

1. A good drink to relieve the lower abdomen: seasoning water. When you are trying to lose weight, it is important to stay hydrated. Drinking more water will help you keep the balance of body fluids, prevent water retention (a major cause of abdominal swelling), and even increase satiety, so you will eat less. But if you don't like boiled water, you can use fresh herbs, oranges and other low-calorie flavor enhancers (cucumber slices are also a good choice) to increase the taste and motivate yourself to drink water.

2. Smoothing the lower abdomen is a good drink: watermelon smoothies. Because smoothies don't add sugar like sherbet, you won't feel guilty-and watermelon is an excellent, low-calorie smoothie raw material. The water content of watermelon not only makes it a natural hydrating agent, but also is rich in nutrients, including anti-cancer lycopene and an amino acid called arginine.

3. Smoothing the lower abdomen is a good drink: iced mint tea. This thirst-quenching drink with mint flavor will bring you a super refreshing feeling in hot weather, and it also has a good effect of soothing the lower abdomen. Mint helps your stomach digest fat, ensures that high-fat foods such as hamburgers and steaks are digested quickly, and prevents abdominal swelling.

4. Smoothing the lower abdomen is a good drink: pineapple shaved ice. This mixed pineapple drink tastes like a seaside holiday-it contains two ingredients that can soothe the lower abdomen. A teaspoon of linseed oil, together with monounsaturated fatty acids, has been proved to shrink the lower abdomen, while pineapple itself contains bromelain, which helps to decompose protein, help digestion and eliminate flatulence.

5. Smooth the lower abdomen: green tea. In addition to reducing the risk of cancer and heart disease, green tea also contains catechin, an antioxidant that helps reduce abdominal fat. If you drink a cup of green tea before exercise, these compounds will also increase the burning of fat during aerobic exercise.

6. Smoothing the lower abdomen is a good drink: dark chocolate milkshake. Really? Yes, of course! Chocolate-especially dark chocolate-will help you lose weight because it can reduce your appetite and reduce the total amount of food you eat. However, this milkshake is nearly 400 calories, which can be regarded as a meal, not just a snack. Think of it as a quick breakfast. It's a good choice to suppress your appetite within a few hours. (Source: CFP)

Prohibited food