Insist on doing sit-ups every day, do two groups every day, do 30 times in the group and not in the group, and the waist circumference can be reduced by 3 cm after 10. Keep your back flat, bend your knees, put your hands behind your head and lift your upper body hard. If it is difficult to completely lift the upper body temporarily, lift it until you can see the navel. This exercise also helps to tighten the sagging abdomen. The important thing is to keep doing it. Do it five times every time you want to stop.

1 Lie flat on the ground, bend your legs slightly apart, and put your arms at your sides. Shrink the abdomen and buttocks, lift the pelvis, and then fall without touching the ground. Do this ten times in a row. Take a break for a minute, and then continue to do it.

Lie flat on the ground, stick to the ground with open arms, keep your legs perpendicular to the ground, keep your feet bent, and keep your waist close to the ground to avoid hurting your back. Swing your legs back and forth ten times in a row. Take a break for a minute, and then continue to do it.

Aerobic breathing+exercise hands and feet

1. Stand against the wall, put your feet together, back against the wall, tighten the muscles of your waist, abdomen and buttocks, and hold your head high. Then inhale, open the chest, let the inhaled air go straight to the abdomen, and then exhale. Remember that exhaling is slower than inhaling. When exhaling, the abdomen sinks and then stops. Keep this state for about 15-30 seconds. Pay attention to the whole movement process, and the body is straight.

2. On the ground

Put on the mat, lie prone on the mat, put your feet together, reach into the air, and put your arms over your head, so that the support point of your body is in the position of your abdomen. Then start swinging your arms and legs, swing your left leg when swinging your right arm and swing your right leg when swinging your left arm. Keep doing this for 30 seconds.

wriggle the waist

1. Stand, spread your legs to shoulder width, keep your upper body straight, and tuck in your abdomen at the same time. Put your hands across your pelvis. Bend your knees slightly, and then use the strength of your knees to drive your hips to swing left and right 15 times, so that the muscles of your waist are compressed and tightened.

2. Stand with your feet open, separate the stride width, bend your arms, open your elbows, cross your hands on the pelvis, slightly bend your left and right knees, and exert force on your waist and abdomen to make the pelvis twist horizontally clockwise 10 turn.