You need at least three times a week for at least 20 minutes of aerobic exercise and a low-fat diet.

Then do dumbbell exercises.

First, waist exercises

Action one, this action is a bit difficult. : p Lying on the floor,

One arm is bent, the elbow is used to support the body and the forearm is forward. Keep straight,

Then the waist is forced down, so that the whole lower body touches the ground, and then pulled up.

Repeat this action for 2 groups, 20 times in each group.

Action 2: Stand with your feet wider than your shoulders and your arms open horizontally.

Then twist your waist down, touch your left foot with your right hand, stand up straight, and change your left hand movements.

This action is repeated in 3 groups, each group 10 times.

Action 3: Stand with your feet apart. Holding a fitness stick in both hands,

Put it on your shoulders (if you don't have a fitness stick, you can cross your hands flat on your chest).

Keep your back straight. Then stretch the waist to both sides, slowly, pay attention to the range, and don't pull it.

Repeat this action for 3 groups, 20 times in each group.

Second, the upper abdomen exercise method

The first action is to lie flat on the ground with your hands akimbo. Lift your legs,

Make a 90-degree angle with the 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.

The preparation posture of Action 2 is the same as Action 1. The legs make a 90-degree angle with the upper body.

Then lift the upper body with abdominal strength, touch the ankle as much as possible, and stay for 1~3 seconds.

The upper body fell down. Repeat this action for 2 groups, each group 10 ~ 15 times.

Action 3 This is a static action, but it is quite difficult. Landing 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.

Third, the exercise of the lower abdomen

The exercise of the lower abdomen is mainly aimed at the so-called "small belly".

That is, this part of the belt is usually tied, which is quite important.

Action 1 is not an ordinary sit-up. 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 following actions, we just focus on the abdomen.

Lift the upper body with the strength of the abdomen, making an angle of 30 ~ 60 degrees with the ground, and stop at this angle for 5 seconds.

And fall down. Repeat this action for 3 groups, each group 15 times.

Action two, this action is a bit difficult. Lying flat on the floor,

The thigh is raised about 60 degrees, and the calf is 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.

Action 3: Sit-ups at an upward angle. Lie flat on the floor and lift your legs at an angle of about 60 degrees.

Put your hands behind your head, lift your upper body, touch your right knee with your left elbow, and then change your right hand.

The two groups were repeated 25 ~ 30 times each.

Action 4 In order to make your waist more stylish, let's add an action.

Stand with your feet slightly apart, put your right hand on your waist, and hold a dumbbell (2 ~ 3kg) in your left hand, naturally drooping.

Then bend your body to the left, droop your left hand as much as possible, and then straighten your body.

Repeat this action for 2 groups, 20 times in each group. Do it on both sides in turn.