Are those effective abdominal reduction exercises? For people with waist and belly, wearing clothes is very limited. Miss Jie sorted out the relevant materials of effective abdominal reduction exercise. Interested babies, come and have a look, I hope I can help you.

These are all effective ways to lose weight. 1 First place: Cycling.

Lie on the ground with your hands on your head. The left knee is bent close to the chest, and the right elbow rests on the left knee, at which time the right shoulder is also raised. Change the other side, that is, let the left elbow be close to the right knee. This is done alternately.

Second place: "Captain's chair" movement.

Stand in the middle of this chair, hold the armrest with both hands and lean back against the "back of the chair". Then slowly squat down until you finally feel yourself sitting in a chair. The key point is to keep the waist strong, the position of the feet still, and let the thighs bear the force.

Third place: bending on the fitness ball

Lying on the fitness ball, the lower back touches the ball. Cross your hands on your chest or hold your head. Lift the upper body away from the ball at the waist, and try to keep the balance of the fitness ball. Lie down again and do sit-ups repeatedly on the sphere. This exercise is very effective for abdominal exercise.

Fourth place: vertical movement of staggered legs

Lie face up on the ground, cross your legs on the ground and put your head in your hands. Raise your legs until they are perpendicular to the ground, and then raise your head. Stop at the highest point and breathe once, then repeat.

Fifth place: supine board exercise.

Hold the handle of the supine board with both hands, straighten your body forward as far as possible, and then contract your body with your abdominal muscles. In this stretching and contracting action, the abdomen is well stretched.

Sixth place: long arm flexion

Lie face up on the mat, hands straight above your head, palms closed. Knees bent. Then push your upper body up and push your shoulders hard, but don't stretch your neck and keep your arms straight. Put it down again. Repeat.

Seventh place: Abdominal exercise combined with lying down and lifting legs.

This exercise also makes full use of the strength of abdominal muscles, focusing on the following strength. Exercise: Lie on your back with your hands at your sides and your feet crossed. Abdominal muscles lift legs hard and knees bend. Then put it down. Say it again. Because the action is relatively simple, we must rely on the strength of the abdomen rather than the strength of the thigh.

Eighth place: Abdominal exercise with straight legs.

Similar to the seventh. Lie on the ground with your knees in your abdomen and your legs pointing to the ceiling. Hold your head with your hands and point your heels at the ceiling to make your body U-shaped. Drop your hands and feet. Repeat.

Ninth place: abdominal exercise

Abdominal chakras can often be seen in the gym, and the key parts of exercise are the neck and arms. Practice: sit on the abdominal wheel and grasp the armrest position with both hands. The abdominal muscles contract forward and repeat 12 to 16 times. Try using abdominal muscles instead of arm muscles.

Those are all effective abdominal reduction exercises. Step 2: Sit in the chair, hold the chair with both hands, bend your knees, and slowly lift your legs.

Step 2: Put your hands gently on your lower abdomen, exhale slowly, and gradually tighten your lower abdomen.

The third step is to exhale slowly, the lower abdomen is getting tighter and tighter, and the shoulders are kept relaxed.

The fourth step, when the abdomen has been the tightest, the gas is also spit out.

Step 5: After the shoulders and lower abdomen are relaxed, slowly start inhaling.

Step six, try to inhale. At this time, it is not necessary to deliberately contract the lower abdomen, but press the abdomen with both hands.

The main purpose of this kind of gymnastics is to eliminate the fat in the lower abdomen. You can't see any effect if you only do it two or three times a day. Do it at least twice a day in the morning and afternoon for ten minutes each time. After three months, you will definitely see the effect, not only to keep a slim figure, but also to relieve the tense work pressure.