1, goldfish wagging its tail

First, lie flat on the yoga mat with your arms stretched forward or your hands behind your body. When you can clearly feel the tension of abdominal muscles and back muscles, keep this action for about 3 seconds, and then relax. Doing this action for a long time can stimulate the spinal muscles best.

2. Flat bracket

Plate support is the most popular trick of no-equipment exercise+thin abdomen. Its practice is to keep the abdominal muscles contracting with the shoulders above the elbow, and then evenly distribute the strength of the body on the forearms and toes, while focusing on the abdomen and waist.

And keep your body straight at all times, then slowly adjust your breathing and relax your previously tense muscles. Doing this action for a long time can effectively exercise transverse abdominis.

Step 3 sit-ups

Spending a few minutes doing sit-ups before going to bed can burn abdominal fat more effectively, but this action is skillful. Stop when the upper body makes an angle of about 45 degrees with the ground, then keep moving for a few seconds and try to support the upper body with your arms. At this time, you will feel that the waist is pulled tightly, indicating that abdominal fat is being burned.

Step 4 swim

Swimming for 30 minutes can consume 1 100 kilojoules of heat, so swimming is a very effective exercise to lose weight, especially swimming has a very fast metabolism and can consume fat faster than usual, so frequent swimming can not only reduce abdomen, but also keep fit.

Step 5 massage

Massage the abdomen has a very good effect on reducing the fat on the stomach. If used with slimming essential oil, the effect will be more obvious. The method is to spread the essential oil evenly on the belly, and then press and knead it hard, and push it clockwise from bottom to top until the slimming essential oil is completely absorbed.

6. Throw the solid ball up

First, sit on a bench with an adjustable angle, adjust the bench to an angle of 45 degrees with the ground, then lie down with your head facing the floor, hook your feet on the support bar of the bench, and then put a solid ball on your chest with your hands.

When your upper body is lifted, throw the ball straight up, catch it, then return to the original action and repeat 12- 15 times. Doing this exercise for a long time can make the whole body move and consume excess fat.

7. Correct sleeping position

When sleeping on your side, the best sleeping position is to lie on your back and keep your body straight, because bending over will make fat accumulate in your abdomen.

8. Do more weight-loss yoga

Lie on your back, bend your legs together, gently hold your head with your elbows bent, and slowly lift your waist and abdomen until the upper body is at 30 ~ 60 degrees from the ground. Keep this action for 5 seconds, then slowly fall down and repeat 3 groups, each group doing 15 times, which is very effective for thin belly.

Second, the waist fat reduction method:

1, rotate the upper body

Spread your legs slightly wider than your shoulders. Raise your elbows at right angles to chest height, with one toe pointing to the outside of your body and the other foot as the fulcrum of your body. The upper body (hands, head, chest) twists in the direction pointed by the toes. Return to the initial action after the elbows and knees are together. Do 10 times on one side as a set of actions, alternating on both sides.

2. Triangle stretching exercise

This action can not only train the muscle strength and lines of the upper arm, but also exercise the abdominal muscles, because the abdomen needs to be straight when doing it. Toes and fingers forward, hands and feet straight to support the ground, so that the body and the ground present a big triangle. Go forward, stand on tiptoe, keep your back straight, and keep your waist from sagging. Turn to your side, straighten your right hand and land on your feet.

Retract your right hand, straighten it with your left hand after returning to the original position, and then retract it. Repeat 10~20 times. For people with poor flexibility, you can bend your feet slightly at first, but keep your hands straight.

3. Half squat swing movement

Open your legs slightly wider than your shoulders, leaving your body in a semi-squat state. Imagine that your hands are tied with a rope, pull the rope alternately left and right, and swing your body vigorously left and right. At this time, the waist position has not changed significantly. This is a set of difficult movements. First of all, you'd better practice in front of the mirror to see if your movements meet all the points mentioned. ) 1 time is a group of actions, and 5~ 10 groups are executed.

Step 4 push-ups

Put your hands on the ground, kneel on the ground, stand on tiptoe and inhale. Keep your back straight, bend your hands after exhaling, lower your body, and make a 10 stroke with your fingertips forward and inward.

Step 5 squat forward

Squat your feet in tandem, palms up, ready to jump forward. Throw your hands forward, put your palms on the ground and keep your spine straight. Take a step forward with your right foot between your wrists and stand up and repeat Step 1~3, about 10 times.

6. Chair practice

It's like sitting in a chair with your hands on the armrest and your back close to the back of the chair, but it's like sitting in a chair. After that, I slowly squatted down and felt my ass really sitting in the chair. When doing movements, the waist should be strong, the position of the feet should not move, and the thighs should bear the weight of the body.

7. Elbow and knee contact exercise

Stand up straight with one hand straight up. Raise the knee on the same side as the straight hand and lower the elbow at the same time. Let your knees touch your elbows, and then return to your original position. Do 10 times on one side as a set of actions, alternating on both sides.

8, the rotation of the waist and hips

Tighten your feet and raise your bent hands. Turn your ankles, knees, hips and wrists like a hula hoop. (Pay special attention to the lines of the waist and buttocks as far as possible). Do 10 times on one side as a set of actions, alternating on both sides.

Extended data:

Method of eliminating thigh fat

1, fitness ball stovepipe exercise

Prepare two billiards-sized fitness balls to exercise your legs at any time. Whether you are at work or sitting on the sofa watching TV at home, just put these two fitness balls directly on your feet and use the strength of your legs to make them slide back and forth.

Especially the small and thick friends must do low-intensity exercise. Moreover, through this exercise method, while exercising calf muscles, you can also massage the soles of your feet, so that you can stovepipe faster.

2, low-salt diet stovepipe method

If you want to lose weight quickly for three days, you must pay attention to eating less salt, because this can rule out the possibility of leg edema from your diet. In addition, eat less noodles, ham, sausages, bread and other things with high sodium content. Eating too much salt will not only cause edema of lower limbs, but also promote the production of fat. Remember, the accumulation of fat needs sodium, and the main component of salt is sodium.

3, fancy walking stovepipe method

After a busy day, I have no time to lose weight. Women might as well take a walk with their families after dinner, which can not only relieve the stress and fatigue at work, but also achieve the effect of losing weight.

When walking, you must strut your head and ensure that you can walk 60-80 meters in one minute. You need to massage your legs immediately after walking, which can relieve tense muscles and beautify your leg lines.

4. Heel pad stovepipe method

In addition, if you want to lose excess fat on your legs, lifting your feet is also a very good way. The dieter only needs to lift the heel properly every day, stand on tiptoe for a few seconds, and then resume the original action. If you can repeat this action many times in one day, you will not only lose your legs, but also make your feet more flexible.

5, leg SPA massage

Put warm water into a bucket, the water level should not exceed the calf, and add essential oil and bath salt. Soak the calf in clear water for about 15 minutes, and massage the calf during soaking to help detoxify.

6, stovepipe food

If the blood circulation is not good, the legs will swell easily. Eating more foods containing vitamin E can speed up blood circulation. Such as almond, peanut and wheat germ. Eating foods with high salt content often will also accumulate too much water in the body and form edema. At the same time, foods containing potassium can expel excess water from the body. You can eat more tomatoes, bananas, potatoes, celery and so on.

7. Massage stovepipe

Massage is the most direct and effective way to shape the legs. Press the toes first, then start from the toe seam, and press the instep toward the ankle to relax the calf muscles, promote the blood circulation of the calf, and reduce the edema of the calf. This method is very suitable for people with painful feet in high heels, and it will be obviously improved by regular practice.

8. Lift your leg and stick it to the wall15min

Office workers who are sedentary and stand for a long time are most suitable for this move. Standing and sitting for a long time will hinder the blood circulation in the legs, so be sure to find time to let the blood flow back. The recommended method here is to lie in bed and lift your legs and stick to the wall 15 minutes before going to bed. This move can not only make blood flow backwards, prevent varicose veins, but also thin legs. But don't stick to the wall for too long, or your legs will get numb easily.

9. Body Bridge

Lie flat, knees bent, feet apart, flush with your hips, and put a pillow, ball or bodybuilding wheel between your knees. The body arches upward to form a bridge. Keep the ribs aligned with the pelvis. Do not raise or lower the position of pelvis, and slowly squeeze the pillow for 20 times. Lower the position of the pelvis, make the knees close to the chest to form an arc, and relax the back.

10, squat and stovepipe

Legs slightly wider than shoulders, legs upright, squat, repeat actions. Toes are slightly wider forward than shoulders, and legs are upright. When exercising, your body should be as upright as possible and your waist and abdomen should be straight. When squatting, the thighs are parallel to the ground and the hips are pushed forward. Squat down and tighten thighs and hips, keep your arms akimbo or lift forward to maintain balance. Bottled drinking water, books, sandbags and other items can be packed for easy carrying.

1 1, squat and push shoulders

Keep your legs together, stand up straight, bend your elbows, raise your arms to shoulder height, and keep the dumbbell next to your ear. Kneel down until your hips are facing back, just like sitting in a chair. Legs together. Watch your heels. When squatting, raise your arms above your head in a parallel posture. Return to the initial position, push the heel down, bend the elbow, and lower the dumbbell to the shoulder again.

People's Network-How to reduce the fat on your stomach and teach you to get rid of your stomach effectively.

People's Network-How to reduce waist and abdomen fat and teach you to lose weight quickly?