The first episode:

Lie flat with your legs together and straighten up? Use the strength of the waist and abdomen.

Back and hips are straight at the same time? Leave the contact surface.

Then slowly put it down.

The number of repetitions is measured according to one's ability.

The second episode:

Lie flat and put your hands behind your head.

Straighten your knees and use the strength of your waist and abdomen to make your body sit up straight and lie down.

The number of repetitions can be measured according to one's physique.

The third episode:

Lie flat and lift your legs up with the strength of your waist and abdomen, while leaning forward with your arms flat? At this time, the body is bent.

Try to make your arms and legs touch each other.

You can decide the number of repetitions of each exercise according to your ability.

The above three groups of actions can be carried out separately or in combination. If you don't be lazy for 10 minutes every day, the slim waist in your dream will appear soon.

Thin waist exercise

1: Lie on your back, spread your hands, naturally put them at your sides, and straighten your legs. Bend your right leg and fall to your left until you touch the ground. Hold 10 second before changing the left leg.

2. Lie on your stomach, with your legs shoulder-width apart and your hands on the ground. Try to hold your head and upper body for 10 second until you feel that your waist muscles are fully stretched.

3. Lie on your back, put your legs together, bend your knees, relax your body, put your hands on your waist and massage your abdominal muscles in the shape of "の".

4: Sit in a chair with your upper body straight and your legs together. Put your hands on your waist, then take a deep breath and try to bulge your waist and abdomen.

5: Keep the posture of Action 4, exhale and try to tighten the waist and abdomen.

6. Return to the posture of Action 4, lift your legs as far as possible to your waist, pay attention to keeping your upper body straight and your knees together, and use the strength of your waist and abdomen to complete this action.

7: Lie prone, support the upper body weight with both hands, lift your legs, and tap your hips alternately with your toes. Keep your knees together. The higher the action frequency, the more obvious the slimming effect.

8: Sit cross-legged, with hands crossed, palms facing outward, arms straight forward as far as possible, and inhale at the same time, tightening waist and abdomen to the maximum, lasting 10 second.

9. Lie on your back, raise your hands horizontally, raise your legs to a right angle to the ground, and pay attention to your legs together in a straight line.

10: Keep the posture of Action 9, tilt your legs to the left of your body at an angle of 45 degrees, then stop for 10 second, and then turn to the right.

Chair thin waist exercise

Specific rules: OL rarely moves to the muscles of the waist in daily life, plus sitting in the office for a long time, the fat around the waist comes uninvited. Faced with this situation, it is very necessary to do chair slimming exercise before going to bed every day. First lie flat on the floor, put your feet on the chair, and your thighs are at right angles to the ground. Put your right hand behind your head and straighten your left hand to the side. Then gradually raise the upper body to form a 30-degree angle with the floor, and twist the right elbow to the left knee when the upper body leans forward. This action is done for each group 15 times, 3 groups a day, and the effect can be seen within two weeks.

Thin waist diet

1 Apple

As early as a few years ago, someone made a set of slimming measures for Apple, which also caused the craze of slimming method for Apple! In fact, apple is really a slimming fruit. Rich in pectin, it can help the intestine to combine toxins, accelerate detoxification and reduce heat absorption. In addition, apples are also rich in potassium, which can prevent leg edema. Chew the slightly hard apple slowly and release the ingredients, which not only makes you feel full, but also has low calories.

2. Grapefruit

Acidic substances in grapefruit can help increase digestive juice, thus promoting digestive function, and nutrients are easily absorbed. In addition, why is grapefruit listed as a must-eat fruit when losing weight again? The reason is that it is rich in vitamin C, a grapefruit is about100g, which can not only eliminate fatigue, but also beautify the skin! The important thing is that the sugar content is low, so losing weight is the best way to supplement vitamin C. As for the heavy sour taste that many girls are afraid of, I suggest you drop a little honey on grapefruit, and the sour taste will be neutralized immediately.

Step 3: tomatoes

Strictly speaking, tomatoes should be classified as vegetables. So it is often seen in ingredients. Tomato contains lycopene, dietary fiber and pectin, which can reduce calorie intake and promote gastrointestinal peristalsis. Moreover, the unique sour taste can stimulate the secretion of gastric juice and even improve the taste of food, which is a good healthy ingredient for cooking.

4.pineapple

Have you ever heard that pineapples are "delicious" and must be eaten after meals so as not to hurt your stomach? There is evidence for this statement! Because the proteolytic enzyme of pineapple is quite powerful, it can help protein digestion of meat, but if you eat it before meals, it is easy to cause stomach wall damage! Therefore, we must pay attention to the time problem when eating pineapple to lose weight.

5.bananas

Girls who can't poop will be advised to try bananas! Because bananas are rich in dietary fiber, vitamin A, potassium and so on. They have great functions of regulating intestines, strengthening muscles, diuresis and softening feces. For girls with constipation and dry skin, this is a thin and beautiful fruit! In addition, bananas with sugar as the main component can be digested immediately after eating and quickly replenish physical strength. Moreover, bananas are very full, and one can fill the stomach, and the calories are quite low. Don't think it's not good for losing weight just because it's sweet.