Exercise quickly and effectively to reduce abdominal fat. Nowadays, there are many people with small bellies and big bellies, and almost no one wants to have a big belly, so most of them will take action to reduce abdominal fat. There are quick and effective exercises to reduce abdominal fat.

Fast and effective exercise reduces abdominal fat 1 1, abdominal breathing

Abdominal breathing is mainly used in yoga practice, but it can also be used alone, which is a very effective method to reduce stomach. The method is very simple, that is, ask to bulge your stomach when inhaling and take it back when exhaling.

2, abdominal massage

Abdominal massage is a common method for thin abdomen. Lie flat on the bed and apply a hot and wet towel to your abdomen for a few minutes. You can also buy slimming products and apply them to your abdomen. Using slimming cream is also one of the fastest ways to reduce belly fat. Press the abdomen clockwise with the palm of your hand and push it from bottom to top to ensure that the massage cream is fully absorbed.

Step 3 do housework

Hard-working and labor-loving mm will never get fat, so learn to do housework and make yourself diligent. You know, doing housework is also a good way to lose weight, the cheapest and most effective way. For example, when you need to sweep the floor, choose to use a broom instead of a vacuum cleaner, and use a mop or rag when cleaning the floor to consciously increase the amount of housework.

4. Hula hoop

You must be familiar with hula hoop. Hula hoop is the fastest way to lose belly meat, but you must master certain methods, or you will get results. Sticking to the hula hoop for 20 minutes every day will definitely have a good effect, and you can watch your favorite TV programs while turning the hula hoop.

5. thin belly in the subway

Busy office workers don't have much time to exercise, so it's better to take the subway to lose weight on the way to work. Hold the tab in one hand and the bag in the other hand on your chest, and tuck in your abdomen. Then, take the bag with you and press your abdomen tightly to keep it tight. This exercise can not only thin the abdomen, but also exercise the arms.

6. Don't put up with it.

If there is shit, it must be solved. Don't bear it. If you always endure it, you will form constipation. Try to develop a good habit of defecation every day, prevent constipation, and discharge intestinal toxins. The body is non-toxic and the lower abdomen will flatten.

Fast and effective exercise to reduce abdominal fat 2 practice abdominal breathing to reduce abdominal fat.

Now that you consciously feel your breathing, do you feel that your breathing is very light? If you are not reminded, you will not pay attention to your breathing at all. In fact, the way we breathe in our daily life only provides basic oxygen for the body and helps to discharge waste gas, but it does not have the effect of losing weight.

And if you can consciously try another way of breathing, you can use breathing to reduce your stomach! Yes, this kind of breathing is abdominal breathing. During abdominal breathing, the abdomen gets more exercise. Now, let's see how to do it.

First, lie flat on the ground, bend your knees so that the angle between your thighs and calves is about 45 degrees. Then, put one hand on your stomach and the other hand on your lower back. Then inhale through your nose, hold it for 3 seconds, and then open your mouth.

Exhale through your mouth for 6 seconds. In the process of exhaling, the hand placed on the stomach should be pressed down slightly until the hand placed on the back feels the back pressed down. Finally, exhale through the nose, and at the same time put your hands on your stomach and massage from outside to inside. This is repeated about 5 times.

Abdominal breathing can provide enough oxygen for blood, promote blood circulation, massage can also promote the stomach and intestines, and promote the discharge of intestinal waste.

Abdominal friction action

Abdominal rubbing is very similar to massage. In fact, abdominal rubbing can be said to be an upgraded version of abdominal massage. Compared with general abdominal massage, it is more targeted and needs the cooperation of other parts of the body. The specific method is: first, stand well, don't separate your legs, but close together and relax. Then put out your hand.

Open the palm of your left hand on the back of your right hand, and then keep your hands in this position under your chest. Next is the specific abdominal rubbing action. Start with your hands from the position just now, push clockwise towards the abdomen, stay at the abdomen and waist for 3 minutes, and massage intensively.

This set of movements is a wide range of abdominal massage, which can massage the lymph of the waist and abdomen during the practice, promote the work of the lymphatic system, promote gastrointestinal peristalsis, speed up blood circulation, and make the waste accumulated in the abdomen discharged smoothly, thus playing the role of slimming the abdomen. Pay attention to the speed and rhythm of hand movements when rubbing the abdomen. It doesn't need to be too fast. Too fast will increase the strength, too hard will affect the operation of internal organs. I suggest you practice once every morning and evening.

Abdominal patting action

After introducing the simple abdominal breathing and abdominal rubbing, we should introduce the flapping action, which is mainly aimed at the biggest enemy of abdominal obesity-excess fat. The specific methods are as follows: first, stand upright in situ, slowly adjust your breathing, keep breathing naturally and relax your body.

Then put your fingers together and bend the back of your hand slightly. Then pat the abdomen with this hand posture. You can hear a low "bang, bang" sound when shooting, and there is no pain. Flap continuously for 5~ 10 minutes, and then relax.

In the process of practicing movements, abdominal muscles can be effectively exercised because of constant beating, and it can also promote abdominal blood circulation, promote abdominal fat, make fat easy to decompose and consume, and prevent fat accumulation.

Be careful not to slap too hard. Flapping with the empty palm is to prevent abdominal muscles from being injured by excessive stress. In addition, the beat should also master the rhythm. This set of movements can be performed not only during the rest time, but also when you are walking at ordinary times, which can speed up thin belly.

Stretching exercise

The methods just introduced need the help of both hands, and the next stretching exercise mainly drives the abdominal movement through the stretching of the body to achieve the purpose of slimming the abdomen. Let's see how to do it: first, take a prone position, naturally put your arms on the ground at your sides, and then slowly lift your upper body. At this time, abdominal strength is mainly used, so be careful not to support the ground with your hands. Keep the upper body elevated for about 10 second, then slowly lower and relax, and repeat the exercise.

This set of movements does not pursue speed, so MMs can slow down your speed when practicing, and it is beneficial to exercise the slow contraction of the abdomen at a lower speed. Too fast is not conducive to fat loss, but only exercises muscles, making abdominal muscles more developed, thus increasing the difficulty of thin abdomen. One more thing, don't hold your breath deliberately during practice, but keep breathing naturally, which is more effective for thin abdomen.

Simple sitting and twisting movements

This set of movements is an extension of a yoga movement. After a little adjustment, it has a good effect of thin abdomen. The specific method is: first, sit on the mat with your legs crossed, and adjust your breathing to get ready.

Keep your back straight. Don't tighten your shoulders. You should relax and put your hands on your thighs. Inhale, hold out your chest at the same time to make your body look straighter, then exhale, and turn your waist back to the right at the same time to let your body rotate with you. Pay attention to keep your body straight when you rotate. When rotating, change the position of both hands, put the left hand on the right leg and the right hand on the right back of the body, keep the posture for half a minute, and then return to the starting posture. Repeat the exercise in the opposite direction for about 10 minutes.

It's best to take a deep breath when practicing this set of movements, because the body is kept straight. If you add deep breathing, you can dredge the intestines to the greatest extent, help the abdomen to detoxify, provide sufficient nutrition for the blood, make the blood smooth, and thus promote the metabolism of fat cells. Regular practice also helps to eliminate fatigue.

Four-step movement

Just like the name of this action, it is divided into four steps, each step needs to be repeated several times, and one step can be practiced before the next step can be practiced. The specific method is as follows:

First, take a supine position, face up, with your back close to the mat, your hands on your chest, and pay attention to your hands crossing. Bend your knees slightly and turn your head to the left side of your body, while the lower body, that is, the part below your hips, turns to the right side of your body. After holding the action for a few seconds, change the direction, turn your head to the right and your legs to the left. So practice alternately 10 times.

Then, return to the initial position. Even in supine posture, you don't need to put your hands on your chest, but cross your head, bend your knees slightly, then tighten your abdomen, and at the same time lift your upper body up and forward, so that your forehead is as close to your knees as possible. Then put down your body and continue practicing 10 times. This step is almost the same as sit-ups, but pay attention to focusing on the abdomen.

Then the third step. Lie face up on the mat with your hands crossed behind your head. Then slowly lift your legs and make an angle of 30~60 degrees with the ground. Then, the left leg is backward, the right leg is forward, and you start cycling. Step back and forth 10 times, and practice changing feet 10 times.

The final action is: lie on your back, put your legs down, put them straight on the mat, then put your hands together on your stomach, massage your abdomen from your navel, slowly relax your body and keep breathing naturally during the massage.

Fast and effective exercise reduces abdominal fat by 3 1. Warm up for 10 minutes, and then wrap the abdomen with plastic wrap for 5-6 layers.

Second, do abdominal exercises on your back. Navel movement: lower body fixed, sit-ups, aimed at tightening and flattening the protruding part of the stomach. Subpubic movement: the upper body is fixed, and the feet are raised to flex and stretch the legs and raise the head, with the aim of tightening and subtracting the whole lower abdominal circumference. Extraabdominal oblique muscle movement: after completing the upper and lower abdominal movements, do various waist rotation movements. As an auxiliary exercise, this exercise makes the weight loss effect of upper and lower abdomen exercise more obvious.

Third, knead the abdomen and "drive away" the fat. There is a saying: "seven points of exercise, three points of kneading." If you want to remove abdominal fat as soon as possible, do a circular massage clockwise and counterclockwise after abdominal exercise 100 times. Method 2: Simple and effective rapid abdominal slimming exercise.

Central part

Action 1: Lie flat on the ground with your hands akimbo. Lift your legs up and make a 90-degree angle with your upper body. Move your hips up with the strength of your abdomen, and then fall back. This action is repeated in two groups, each group 10~~ 15 times.

Action 2: The preparation posture is the same as Action 1. The legs make a 90-degree angle with the upper body. Then lift the upper body with the strength of the abdomen, try to touch the ankle position with your hands, and stay for 1 ~ 3 seconds, and the upper body falls. Repeat this action for 2 groups, each group 10 ~ 15 times.

Action 3: This is a static holding action, but it is quite difficult. Land on all fours, face the ground, support your body with elbows and toes, and keep your body straight. Hold this position for 20 seconds or as long as possible.

underbelly

Action 1: Extraordinary sit-ups. Why do you say "unusual"? In physical education class's sit-ups, his arm usually touches his knee. But this kind of exercise is not effective. In the next movement, we just focus on the abdomen, lift the upper body with the strength of the abdomen, make an angle of 30 ~ 60 degrees with the ground, stop at this angle for 5 seconds, and then fall. Repeat this action for 3 groups, each group 15 times.

Action 2: This action is a bit difficult. Lie flat on the floor, lift your thighs about 60 degrees, and keep your calves parallel to the ground. Hands crossed behind your head, head off the ground. Keep this position and stretch your legs slowly. Repeat this action for 2 groups, each group 15~~20 times. Method 3: 7 strokes make the thick waist thin by one centimeter.