1

There are two kinds of abdominal contraction exercises. First of all, you can tell whether you have a fat upper abdomen or a fat lower abdomen. The upper abdomen refers to the chest to the navel, and the lower abdomen refers to the belly below the navel. Usually, men are mostly fat accumulation in the upper abdomen, and women are obese in the lower abdomen.

2

The movement of obese people's lower abdomen is foot lifting: lying flat on the ground (or bed), feet straight, slowly lifting (feet together), lifting to be vertical to the body, pausing for a few seconds, and then slowly putting down.

It's simple. The key to this exercise is "slow". The slower the better. If you find it difficult at first, you can bend your feet. People who want to practice waist can lift their feet perpendicular to their bodies, then put them down to the right, then lift them up to the left, and then lift them up and slowly put them back in their original positions.

three

The exercise of obese people's upper abdomen is sit-ups: because sit-ups should be known to everyone, I won't write more details, but it should be noted that this exercise doesn't have to sit up completely, which is easy to hurt the back muscles, but you can raise your head to a 45-degree angle. When the head comes up, you can feel the muscles in the upper abdomen contracting (you can touch them with your hands), and your hands can support your head to support its weight.

These two kinds of exercises must be done every day for more than 20 minutes each time. It is best to add diet control, do not eat after meals, do not eat.

Sitting on the sofa watching TV and taking a walk after dinner can reduce fat accumulation. In addition, drinking more water every day can accelerate the taking away of fat metabolites.