Thin abdomen method 1, sitting posture stretching

Raise your arms as high as possible, put your hands together and keep your upper arms as close to your ears as possible. Feel your back and shoulders stretch up, abdomen in and chest out. Hold 10- 15 seconds each time, and repeat for 2-3 times.

I feel that this action will not be too difficult, but the effect will be good. It's hard to keep your back straight when sitting at a desk. Over time, people will become listless. Therefore, doing more back stretching exercises will also play a very good role in promoting the working state, so we must insist on practicing office relaxation and fitness: back gymnastics.

Thin abdomen method 2, standing three-dimensional lateral flexion

The feet are slightly wider than the shoulders, the toes of the right foot are abduction, the left foot is slightly flexed, and the arms are raised horizontally. Bend your body to the right, hold your right ankle with your right hand, look at the direction pointed by your left finger, and pay attention to keeping your upper body and legs in the same plane, and don't bend your hips. Pause for about 5~ 10 seconds, slowly recover, alternating sides.

Objective: To eliminate the fat on both sides of the waist.

Thin waist has always been the advantage of Oriental Beauty, and we have the responsibility to carry this honor to the end. However, if you sit at your desk for a long time, you will inevitably have a small belly and your waistline will become less and less obvious. Now, as long as you practice the waistline on the 3 rd side, you can have a small waistline again.

However, this action needs more space than the last one. It is suggested to practice when there are few people to avoid everyone watching. After all, the office is still a place to work.

Thin abdomen method 3. Stand, bend your knees and lift your legs.

Stand with one arm facing the wall, palm on the wall, and bend your right leg as much as possible. Lift your thighs back and tighten the muscles in your hips and back thighs. Pause for about 2 seconds, then straighten your right leg and slowly recover. Change your left leg for exercise.

Suggested exercise intensity: each group 12~ 16 times, 2~3 groups.

Main exercise areas: gluteus maximus and biceps femoris.

Between "sexy" and "low-level", beautiful buttocks are an obstacle. It stands in our hearts and hinders a little unscrupulous desire in women's hearts. Not all women have an impressive figure, but they are more worried about the lack of unique congenital conditions, large hips or sagging. If you want to have the ideal hip shape, here is a set of hip exercises tailored for you. You can do it standing up, which is very suitable for office mm to practice during work breaks. It will make your hips get more comprehensive exercise through changes in different angles.

1. Stand on the left side of the chair with your left hand akimbo and your right hand supporting the back of the chair. Keep your feet apart, lift your heels, keep your upper body upright, and slowly bend your legs until your legs are big and your calves are at 90 degrees to the ground. Stop for a while and then straighten it out slowly. ?

2, the left hand rested on her hips, the right hand to hold the back of the chair, the left waist knee up. Kneel down and stand up slowly.

3. Turn your left knee outward to the limit, relax your hips and stop for a while. Kneel down and stand up slowly. ?

4. Stand, bend your knees with your left knee abduction, and extend your left leg backward and upward.

Note: all movements should tighten the hips. According to your physical strength, each group of movements should be repeated 8~ 12 times.

It is your freedom to wear low-rise pants or not. Anyway, with a good-looking hip shape, it is not just the stars that should be envied.

Thin abdomen method 4, arm flexion and extension

Sit in an office chair with your hands on the edge of the chair and your feet together on the ground. The arm strongly supports the body to move out of the office chair, bends the elbow, lowers the body, and naturally bends the legs. When the buttocks are close to the ground, the triceps brachii vigorously supports and recovers.

Suggested exercise intensity: 8~ 12 times in each group, 2~3 groups.

Main exercise area: triceps brachii.

Auxiliary exercise parts: deltoid muscle, back muscle and chest muscle.

Bian Xiao's words: The fat on the arm is a sign of a fat girl. Girls who often sit in offices can use some things at hand to shape slender arms.

Use mineral water bottles

The price of a pair of dumbbells is not very cheap, and it is also a question whether they can persist. At this point, hold the mineral water bottle filled with water with both hands and lift it up and down repeatedly. This can not only help muscle growth, but also make fat burn, which is better when used with sandbags.

Thin abdomen method 5, step forward

Lunge forward with your right leg, bend your knee at 90 degrees, raise your arms as straight as possible, close to your ears, spread your shoulders back, abdomen in, chest out, pause for about 10 second, and switch to the opposite leg.

Suggested exercise intensity: alternate legs are 1 group and do 1~2 groups.

Main exercise parts: quadriceps femoris, gluteus maximus and deltoid.

Auxiliary exercise site: back muscles.

I think this action, like the standing three-dimensional lateral flexion, has some requirements for the venue and is also a great test for your courage. Do you have the courage to practice these moves in front of so many colleagues? I dare not anyway. But these moves can be reserved for practice when you get home. After all, the key to fitness is to be able to move anytime and anywhere, so as to practice a zero-defect back curve.