What is the best sport in thin belly? Do you always feel bloated and look particularly ugly? So many women choose fitness exercise, but it is difficult to lose weight effectively. What is the best sport in thin belly?

What is the best sport in thin belly? What is the most effective exercise to lose weight?

No.65438 +0 sit-ups

Why sit-ups are the most effective exercise to reduce stomach? Because sit-ups are highly targeted, you can fully exercise the fat in the abdomen and make the loose fat in the abdomen firm, but the movements must be standard and the exercise should be moderate, otherwise your stomach may be sour the next day.

Correct sit-up exercises: lie on your back on the mat, bend your knees about 90 degrees, and put your feet flat on the ground. Hands can be placed on your head or at your sides (the closer your hands are to your head, the stronger your abdominal muscles will be, and it will be more difficult to do actions. Beginners can put their hands behind their heads after strengthening their abdominal muscles. Pull up your body slowly with the strength of your abdominal muscles and exhale when you get up. When your body rises to a thickness of about 10-20 cm from the ground, tighten your abdominal muscles and pause for a while, then slowly lower your body back to its original position.

Second place belly dance

Besides being a dance art form, belly dance is often promoted as a fitness exercise. Belly dancing can increase the strength of abdominal muscles and the flexibility of the body, and it can also burn a lot of excess fat. 60 minutes of belly dancing can burn 330 calories, which is one of the most effective exercises to reduce belly.

The basic action of belly dance: draw 8 characters on the crotch. This action is super effective for reducing stomach. Specific operation method: raise your hands or put them on your waist, then keep other parts of your body still, and use the muscle strength of your waist and abdomen to drive your crotch to draw the "8" in the air. You can do this while watching TV at home. It doesn't need to be quick, but remember to draw a complete "8" in place.

No.3 air pedal cycling

The reason why air cycling is one of the most effective belly-reducing exercises is because the legs need the help of waist and abdomen when doing movements. The more action in place, the more powerful the exercise on the waist and abdomen. However, we should also be careful not to exercise too much. It is best to do this before going to bed, and the effect will be better.

Exercise of aerial bicycle: Lie on your back on the bed or cushion, then lift your legs and keep your upper body on the ground, and then bend your knees alternately to simulate the action of riding a bicycle, about 30-50 times each time. If you just try, you can put a pillow under your hips for support. When doing movements, it is best to keep your instep straight and not move too fast. Slowly put the action in place and feel the muscle changes in the abdomen and legs.

Fourth place hula hoop

Hula hoop can reduce belly, because in the process of turning hula hoop, we should make full use of the strength of waist and abdomen and shape waist line at the same time. But choose a hula hoop with moderate weight. If it is too heavy, it will cause a load on the body, and if it is too light, it will be difficult to shake.

Fifth place horizontal abdominal muscle movement

The reason why this set of horizontal abdominal exercises can reduce the stomach is because it is also aimed at the abdomen and waist. It is worth a try to reduce the fat in the upper abdomen first, then the fat in the lower abdomen, and then exercise the waistline.

1, umbilical exercise: lying on the bed or floor, keeping the lower body still, and then doing sit-ups can tighten and flatten the protruding part of the stomach.

2. Lower abdomen exercise: lying on the bed or floor, keeping the upper body still, lifting your feet to do flexion and extension and head-up exercise can tighten and shrink the whole lower abdomen.

3. Exercise of the external oblique muscle: After completing the above two exercises, you can practice the external oblique muscle. It is mainly to twist the waist and abdomen muscles on both sides. This exercise plays an auxiliary role, making the weight loss effect of upper and lower abdominal exercise more obvious.

What is the best sport in thin belly? 2. Sports in thin belly: Throw solid balls on it.

Sit on an adjustable bench and adjust the bench to a 45-degree angle with the ground. Lie down with your head facing the floor and your feet hooked on the support bar of the bench. Hold the solid ball on your chest with both hands. When your upper body is lifted, throw the ball straight up. Grab the ball, return to the original action and repeat 12 to 15 times.

Comments: Although this exercise method is simple, it is very effective and can achieve essential changes. Make the whole body get exercise and consume excess fat. A solid ball has a certain weight. When you start to move, you should exercise your muscles. When you feel tired, you should know that enough is enough.

Can thin belly's exercise: abdomen

Sit on the edge of a bench or chair. Put your hands on both sides of your hips, hold the edge of the bench tightly, bend your knees, slowly lift your legs to your chest, and lean forward at the same time to make your chest close to your legs. Straighten your legs and lean back at the same time. The heel is about 12 cm from the ground. Repeat 12 times.

Comments: Pay attention to the parts that exert strength, that is, the parts that consume fat. If the action is in place, the action of thin waist will get twice the result with half the effort.

Thin belly's movement: lateral bending

Hold a pair of lightweight dumbbells in both hands, bend your elbows slightly and lift them above your head. Keep your back straight and bend your body slowly to the right as far as possible. Hold for a while, return to the initial action, and then bend your body as far as possible to the left. Repeat 6 to 10 times on both sides.

Comments: Dumbbells are light in weight. Don't increase the size for the purpose of losing weight, which will be potentially dangerous and may hurt yourself if you are not careful.

Thin belly's Exercise: Back Stretching.

Lie face down on the back stretching device, with your back straight, your hands straight down, and your legs hooked on the leg anchor. Form a straight line from hips to hands. Lower your body until it is perpendicular to the ground. Lift your upper body upward until it is parallel to the floor. At this time, the back is slightly bent back and the hands are extended forward. Hold for a while, and then repeat 12 to 15 times.

Comments: OL usually has less exercise and a hard back. It is recommended to do what you can.

Can thin belly's sports: squat.

Stand with your feet shoulder width apart, and hold a barbell on your shoulders with both hands. When inhaling, lower your body, keep your back straight, and bend your knees and hips until your thighs are almost parallel to the floor. Don't let your knees exceed your toes. Hold it for a while, and then return to the beginning when exhaling. Repeat 10 to 12 times, and rest for 30 seconds each time.

Comments: Although the action requirements are simple, it is a bit difficult to do it right. Pay attention to the frequency of breathing gas, and then the weight of the waist will be reduced.

Thin belly's action: Squat down.

Stand facing the pull-down. Grab a crossbar that exceeds the width of the shoulder with both hands. Sit on the bench and lift the barbell above your head. Pull down the crossbar until it touches the collarbone. Hold it for a while, return to the original action and repeat it 20 times. Rest for 30 seconds every two times.

Comments: Many women will use machinery to go to the gym to lose weight, but they often change their body shape less, so these simple movements are not necessarily only suitable for OL. Everyone can do such weight loss exercises at any time when they are free.

Can thin belly's sports: clean and jerk shoulders.

Sit on the bench and practice, with your hands shoulder-width apart, and lift the barbell to shoulder-height position. Hold the barbell above your head until your arms are almost straight. Hold it for a while and go back to the beginning. Repeat 20 times and rest for 30 seconds every two times.

Comments: If it is inconvenient to carry dumbbells sometimes, I suggest that you can also use a bottle with 500ml tap water as a substitute for sports tools, which will not have much impact.

Can thin belly's exercise: bend your legs

Lie prone on the leg bender with your heel against the baffle. Put the abdomen and pelvis on the bench, slowly lift your legs up until your feet almost touch your hips, and slowly return to the original action. Repeat 24 times, and rest for 30 seconds every two times.

Comments: The time to complete the rest depends on personal circumstances, not necessarily a point, but the number of repetitions should reach the required number as much as possible, so as to achieve the expected effect.

What is the best sport in thin belly? The most effective fitness exercise in thin belly.

First, upper abdominal movement

◎ supine rotation abdomen

Step 1 Lie on your back on the mat with your legs bent and your hands behind your head.

Step2 exert force on the waist, keep the lower back from leaving the mat, move the chest forward to the highest point, and then slowly lower it to the starting position.

sit-up

Step 1 Lie on your back, legs bent, thighs and calves at 90 degrees, hands in front of thighs.

Step2 "compresses" the abdominal muscles through their contractility. When doing this, the upper back is off the ground, but the lower back is still close to the ground.

Tip: The action is only the compression of the abdomen, which bends the spine and makes the chest ribs close to the pelvis. Only the abdominal muscles are in a "peak contraction" state, and then the spine bones are slowly stretched and recovered by the tension of the abdominal muscles.

Second, lower abdominal exercise

◎ Lie on your back and lift your legs.

Step 1 Lie flat on your upper body, put your hands flat on your sides, and bend your legs close to your hips.

Step2 Tighten your toes, tuck in your abdomen, and lift your legs straight on your knees so that your thighs are perpendicular to the ground.

Tip: When exhaling, slowly and controllably recover your legs. 8- 10 times in a row.

Third, transverse abdominal muscle exercise

Suspension bracket

Step 1 Lie on the floor, slightly lift your upper body, put your hands together, and support your upper body with your elbows.

Step2 Use abdominal strength to lift your hips, keep your body straight, and point your toes to the ground.

Tip: Repeat the action 8- 10 times.

Body balance training

Step 1 Face the floor, kneel on the mat, support your body with your hands, and keep your upper body parallel to the ground.

Step2 slowly lift your left foot parallel to the ground, and then straighten your right arm forward.

Tip: Try to keep it for 8 seconds, and then slowly recover. Do the same on the other side. Repeat 8- 10 times continuously.

Fourth, support actions.

First, lie face down on the floor, hold the ground with your hands and support your upper body. Keep your hands straight, your upper body straight and your neck as long as possible. Stand on tiptoe and support your lower body with your hands. Hold the posture for 10 seconds, then take a rest, and then continue to do this supporting action, at least 10 sets. Every night, stick to the exercise method of thin abdomen, all the fat in the lower abdomen and waist disappears, and at the same time, you can slim your face and shape the neckline.

The fifth step is action

Treading is also thin belly's exercise method. First of all, stand up, put your hands together and straighten your left leg, bend your knees 90 degrees forward and stand on tiptoe, and straighten your right leg at the origin. Lean forward. Hold the posture for 15 seconds at a time, and do at least 15 groups.

Sixth, leg lifting action

First, stand with your hands bent and your ears raised, your left foot lifted to the left, your waist bent to the left, and your upper body tilted to the left. Hold the posture 10 second, then switch legs and lift. With the lifting of the legs, the body above the waist should also tilt in the direction of lifting the legs. Do about 20 groups back and forth.

Seven, leg lifting action 2

First of all, prepare a chair with a back, with the back to yourself. Then lift your left leg and put it straight on the back of the chair, and don't touch the back of the chair. Straighten your right leg, bend your hands and make a fist. Hold the posture 10 second, then switch legs and lift. Do about 20 groups back and forth. What other sports are there in thin belly?

Eight, stretching action

First lie on the ground, raise your hands at an angle of 45 degrees with the ground, straighten your legs and raise them slightly, and keep your posture 15 seconds. Then you can have a rest and continue to do this stretching action. Do more than 20 sets at a time.

Nine, lateral support action

First, lie on your side on the ground, with your legs straight together, holding your shoulders with one hand and supporting your upper body with the other. Keep moving 10 second, then take a break and continue to move. Every time you insist on making more than 20 sets, you will have a slim waist effect.

In addition to exercise, thin waist is the key, and we should also pay attention to the choice of food in diet. Some diet foods are also very helpful for thin waist!