Many people have fat in their bellies. Lack of exercise and sedentary will lead to more and more fat, which will affect the perfection of the body. You can effectively lose the weight of your abdomen through exercise. You can do some weight loss exercises at ordinary times. If you persist for a long time, you can see the effect of losing weight. What are abdominal weight-loss exercises? What exercise methods are there for abdominal weight loss?

1, abdominal weight loss exercise

1, lift your knees and thin your abdomen

First, you should find a strong chair, then sit on the edge of the chair, bend your knees, and keep your feet flat on the ground as much as possible. Then tighten your abdomen, let your body lean back slightly, and then lift your feet a few centimeters off the ground.

You must keep a steady movement, then pull your knees to your chest, bend your upper body forward at the same time, and finally return your feet to their original positions and complete it once. You just need to repeat these actions.

2. Lift the ball, and the abdomen will become thinner.

First lie on your back, holding a tennis ball or something about the same size in your hand, then raise your hands to the ceiling, and at the same time straighten your legs together and hook your feet. Then tighten the abdominal and hip muscles, lift the shoulders and head, a few centimeters from the ground. The point of this action is to ensure that the ball always rushes to the roof, not forward.

Step 3 Sit-ups and Thin Abdomen

The effect of sit-ups in thin belly should be the best, but the method we are going to introduce is a bit special. First, lie down and bend your knees, and hook your feet together to the bed. If there is no bedside, then find another way. Anyway, the principle is similar. Then wrap a towel around your neck from behind and pull one end with your hands.

Next, tuck in your abdomen, lift your shoulders, let your back roll up slowly, then slowly lean back, continue to get up when you are about to reach the plane position, and repeat this action. It may be a little difficult at first, so don't ask too much, just lift your upper body off the plane.

4. thin belly.

This doesn't mean that you are really pedaling a bike, just lying on the floor or bed and pretending to pedal an imaginary bike. I believe many friends have done this action, that is, first press your back on the floor, then put your hands behind your head, and then raise your knees at a 45-degree angle so that you can pedal your bike.

2, thin waist food

Thin waist food 1: olive oil

Olive oil plays an important role in edible oil and seasoning. It not only contains omega-3 unsaturated fatty acids which are helpful to cardiovascular health, but also contains vitamin E which is helpful to cell oxidation resistance. Proper consumption of olive oil can increase the burning rate of fat, prolong calorie consumption and reduce the chance of fat accumulation in the waist and abdomen.

Thin waist food 2: chicken breast

Chicken breast is different from pig and beef with high fat content. It belongs to high-protein meat food, which is quite suitable for people who need to lose weight. It is one of the main sources to supplement protein in the process of losing weight. Most importantly, moderate consumption of chicken breast also helps to improve metabolism and maintain muscle mass in the body.

Thin waist food 3: canned tuna

Canned tuna, which is often used in vegetables and cooking, is slightly inferior to chicken breast in color change, but it is also one of the foods with low fat and high protein, and it is convenient to store and obtain, and it can be easily eaten by pouring lettuce. However, in order to control the heat, it is suggested that canned water tuna is more suitable than oil tuna when purchasing.

Thin waist food 4: tofu

In addition, tofu made from soybeans can not only be used as an important ingredient for vegetarians to obtain high-quality protein in their daily diet, but also be a representative food with low fat and high protein for people who need to slim their waists and bellies. Moderate consumption is more helpful for the human body to obtain carbohydrates necessary for the normal operation of organs, but it will not cause a burden to the human body for many years. According to 20 10 research by scientists at Purdue University in the United States, eating beans with high nutritional density in moderation is helpful to increase satiety and reduce excessive calorie intake.

Thin waist food 5: green leafy vegetables

Green leafy vegetables are low in calories and rich in minerals, vitamins and other nutrients. They are not only one of the ingredients with high dietary fiber content, but also help to improve the health of human digestive system and avoid problems such as bloating and defecation caused by indigestion. Reduce the chance of fat and waste accumulation in the waist and abdomen. For example, common kale, kale and spinach are all good choices.

Thin waist food 6: oatmeal

Oats are rich in soluble cellulose, which can effectively clean cholesterol accumulated in blood and protect cardiovascular health. In addition, the carbohydrates contained in oats are characterized by slow burning and digestion. Eating a bowl of oatmeal for breakfast can not only provide all the energy needed for breakfast, but also make people feel full, prolong lunch time and not feel hungry.

Thin waist food 7: sweet potato

Sweet and delicious sweet potato is not only delicious, but also rich in vitamin A and vitamin E, and the carbohydrates in it can provide a lot of energy sources needed for human body operation. Coupled with the characteristics of high fiber content and slow digestion and absorption rate of sweet potato, it can effectively prolong abdominal sensation, reduce food intake, maintain blood sugar stability and improve metabolism.