Simple and effective indoor sports, sometimes we may have to stay at home because of lack of time or weather problems. In fact, some simple indoor sports can also help us keep healthy effectively. Let me show you what simple and effective indoor sports are.

Simple and effective indoor exercise 1 1, sitting with V-shaped knees raised.

Choose a longer stool or an integrated sofa. Sit up straight on the edge, tuck in your abdomen and bend your elbows. Slowly lean back so that your feet are off the ground and parallel to the surface of the stool.

Then the upper body and the lower body are closed together, and the knees are bent to the chest, and at the same time, the arms are straightened, so that the upper body contacts the knees forward, and then it is stretched to the starting position.

Note: the abdomen should be tight at all times, and the spine should be straight to protect the waist.

Training times: Do 3 groups, each group 10 to 30 times.

Step 2 Lie on your back and pedal slowly

Lie flat on the ground, bend your left knee to your chest, lift and extend your right leg at a 45-degree angle with the ground, put your head in your hands, bend your elbows outward, roll your head, neck and shoulders off the ground, and turn the middle part so that your shoulders are opposite to your left knee. Hold it for a while, then slowly bend your right knee, lift your left leg, align your left elbow with your right knee, hold it for a while, and continue to rotate repeatedly. Exhale and inhale at least once every time you twist your body.

Note: You should feel the force on your neck and shoulders. When you turn your upper body, your abdomen will contract.

Training times: Do 2 to 3 groups, each group 10 to 20 times.

Step 3 hang

Bend your elbows on the ground, hold hands with each other, let your body lean on the inside of your forearm and toes, and keep your chin close to your chest. Tighten your abdomen, keep your back straight, and take a deep breath slowly.

Note: the waist must not be deflated and slack, and the hips must not be pursed. Keep your body straight.

Training times: keep this posture, slowly count from 1 to 10, and then repeat 1 3 times.

4. Side bypass

Lie on your right side with your legs straight and one leg on the other. The left arm is straight up and the right elbow and forearm are supported on the ground. Abdominal contraction, with the help of abdominal strength to lift the upper body and buttocks off the ground. Keep the posture of the highest point of action; So is the other side.

Note: the body should be in a straight line. Training times: slowly count from 1 to 5, and repeat 1 to 3 times.

5, leg lifts sit-ups

Lie flat on the carpet, bend your legs, lift vertically above your hips, cross your ankles, put your hands on your head, bend your elbows outward, then slowly roll your head, neck and shoulders off the ground, tighten your abdomen, exhale, lift your hips and hips off the ground at the same time, and then slowly return to your original position.

Note: When lifting your hips, don't bend your legs and hips in the direction of your face, and keep your upper body still.

Simple and effective indoor exercise 2 indoor exercise methods of thin abdomen

1, turn the hula hoop

Hula hoop is a simple and convenient indoor thin belly exercise, which can be played anytime and anywhere. Turning hula hoop can help intestinal peristalsis, help digestion and defecation, better assist slimming, and actively help clear the garbage in the body, thus achieving the effect of fitness.

Step 2 do sit-ups

Sit-ups are a very obvious way to practice vest line, and the movements are also very simple. You just need to lie flat on the ground, then arch your legs slightly and lift your upper body off the ground with the strength of your waist and abdomen. After trying to lift 90 degrees vertically from the ground, you can resume your prone position and then do the same action training. Long-term persistence can have the effect of thin belly.

Step 3 Massage thin belly

If it is not particularly sensitive and dry skin, you can exfoliate your body once a week, so that the slimming and nutritious ingredients can be absorbed more effectively. When you are free, you can massage in circles on your stomach, or you can burn the fat on your stomach to achieve the effect of thin belly.

Step 4 stand up and twist your waist

You can practice standing and twisting your waist in any free time. This action takes up no space and does not require the use of sports equipment. As long as you are in the state of abdomen and chest, you can use your waist and abdomen to drive your waist and abdomen, so as to achieve the purpose of twisting your waist left and right. As long as you persist in standing and twisting your waist for a long time, thin belly's effect is very good.

Step 5 stand against the wall after dinner

After a meal, many people will habitually sit down or lie down, or even hold a mobile phone to be a "mobile phone party" immediately after a meal, which will make fat accumulate in the waist and abdomen, leading to a protruding stomach. You'd better stand against the wall for 30 minutes after meals, which will not only help the absorption and digestion of food, but also have the effect of thin belly.

6. Exercise at the dining table.

Prepare a stable chair without armrests, then grab the edge of the chair in front of your hips, support yourself, and then slowly pull your legs and knees to your chest, while paying attention to exhaling. Rest your back firmly on the chair, and then slowly put it down later, so that you can exercise the muscles of your lower abdomen.