It's cool to wear a tight vest and a low-waisted mini skirt in summer. However, although many women look well-proportioned, they see blisters and stomachs all around their waists, and there is no beauty in what summer clothes they wear. Therefore, there is an urgent need to slim down their waist and abdomen. Home sports with diet menu, two-pronged, determined to get rid of the stomach, show off sexy waist!

● Thin waist and abdomen family gymnastics Spend 30 minutes at home every day to do aerobics, which can eliminate excess fat in the abdomen and shape a delicate waistline. Simple movements, perseverance, want to practice a 24-inch waist, is not as simple as talking about it! Learn to do some simple thin waist movements, lie flat on the floor with your feet up, support your body with your spine, bend your knees and step repeatedly.

Do it on one foot 10 times, and increase it to 30 times on one foot after 3 months. Recommended: three ways for commuter beauty to be busy and thin-bellied

Foreleg muscle extension

1. Support the ground with elbows and knees, and stretch one leg backwards every 1 sec.

2. Bring the lifted leg back to the chest every 1 sec. After doing 10 times, change the other leg and repeat the above actions.

● Activate intestine to eliminate belly. In addition to the accumulation of excess fat in the body, constipation is also a major culprit. Constipation is caused by exercise, insufficient absorption of fiber and water, and slow intestinal peristalsis. Do more exercise to activate the intestines, eat more high-fiber foods such as seaweed, kelp, sesame, carrots and oranges, and drink more water every day, especially mineral water, which will help stimulate the operation of the intestines. The best way to eat thin waist is to drink the best drinking water. Without calories, you will feel full at the same time, so your diet will be reduced. At the same time, it can clear the feeling of bloating before menstruation. When drinking cold water, it can also help burn calories in the body, because the stomach will heat the cold water. Wrong drinks and alcohol. Both beer and spirits may increase cortisone, a hormone that transfers fat to the abdomen. They also tend to eat more food when drinking. Clear bowel and thin abdomen menu

Breakfast: 2 kinds of fruits (grapefruit, apple, kiwi fruit or Sydney)

Lunch: fresh carrot juice, green vegetable salad (a little sauce), tomato and cucumber whole wheat sandwich.

Dinner: Broccoli soup, white roast chicken and any vegetable juice. How to eat: eat two days a week. Because this menu lacks protein and vitamins, it is not suitable for long-term consumption; Fruits with high sugar content are easy to get fat, so you should control your food intake or choose fruits with low sugar content, such as kiwifruit. Clever arrangement of meals for a week

● Monday's weight loss main course: winter melon

Highlight: Wax gourd tastes sweet but slightly cold, and has the effect of diuresis and detumescence. If you eat with skin, the effect will be better. Eating wax gourd often can remove excess fat and water in the body and play a role in losing weight. Intimate reminder: on the first day of losing weight, don't just have determination and enthusiasm. You'd better calm down and work out a week's weight loss plan completely, telling yourself that you must strictly abide by the rules and never be lazy and foul! Start rational weight loss, which is a good starting point!

Slimming recipe: Tricolor shredded wax gourd Raw materials: wax gourd, carrot and green pepper Seasoning: salt, monosodium glutamate, salad oil and starch.

Practice: 1, wax gourd, carrot and green pepper are shredded, blanched with warm oil and fished up for later use. 2. Blanch all vegetables with boiling water, then blanch them with boiling water to get rid of greasy. 3, put a little oil in the pot, add all the ingredients to stir fry, and thicken after seasoning.

Generally speaking, teenagers often have a "beer belly" because of overnutrition; In order to eliminate the "beer belly", we need to work together in many ways, such as eating 7 points full at ordinary times; Exercise for at least 30 minutes every day; Take a hot bath before going to bed to improve sleep.

Japanese medical experts have formulated a set of exercises that can be done anytime and anywhere, which has a good effect on eliminating "beer belly". First, support your elbows with your hands and stand with your legs side by side;

Second, take fewer elevators and walk upstairs; Third, whatever you can do standing up, you'd better do it standing up, such as waiting for someone, making a phone call, reading newspapers, putting on shoes and socks, etc. Slightly stand on tiptoe, so that the body is in a relatively tense state. Experts also suggest that in order to lose the fat on the stomach, it is best to strengthen the abdominal exercise while strengthening the whole body exercise.

In addition, three meals a day: breakfast and lunch can not be ignored. If you don't have lunch, you will probably go home hungry and have a big meal at the table.

Eat less snacks: only carry low fat and don't eat out: restaurant meals often contain more energy and fat than home-cooked meals. Pay attention to the restaurants serving low-fat meals near your unit. Don't go to fast food chains because there are few low-fat foods to choose from.

Don't eat alone: eat with colleagues and friends. Focus on your partner's conversation, not food. Don't eat buffet: buffet often leads to eating a lot.

Pay attention to drinking: alcohol contains high energy, which can prevent the consumption of body fat and reduce willpower. If you want to drink some wine, you'd better mix it with soda water. How to subtract a small belly from a small gesture after a meal? Theoretically, as long as you are not fat, it is not bad. As long as you let the heat in and out, especially within a few minutes after a meal, you just need to choose some gentle exercise methods without breathing or sweating and do some exercise to promote better digestion of food. "Eat only without getting fat" may no longer be an extravagant hope.

Location: After eating a big meal with friends outside in the street, don't jump into a taxi immediately and walk a short distance, which will have unexpected slimming effect. Take a big step forward There is a folk saying that "walk a hundred steps after a meal and live to ninety-nine." Walking after meals can also slim down and relieve the satiety of food hoarding. When walking, it's best not to take small steps like a lady's house, but to take big steps. Stride is not running, it's just a big step. This can exercise the thigh muscles without coming out of the radish legs.

When walking, a small bag can also be a good slimming prop. Hold the bag in your hand and shake it back and forth to exercise the muscles of your hands and arms. However, the premise is that your bag should be small and light. But also pay attention to safety.

Location: After eating on the bus, you can save money and lose weight by squeezing the bus home. Why not? Heel movement Sitting on the seat, the leg position is set to 90 degrees, the heel is fixed, and the toes swing up and down, left and right repeatedly.

Ballet If you get a "standing ticket", you can do the same. Grab the railing to prevent sudden braking. Stand on tiptoe like a ballet. If you are tired, you don't have to stay up. Put your feet down, have a rest and try again. This repetition can beautify the calf lines. Location: home

After eating at home, the most taboo is to immediately nest on the sofa and watch TV without moving. It's strange that you don't look fat. At this time, doing some simple housework has become the best way to lose weight.

Cinderella in the fairy tale kneeling on the floor cleans the floor every day. Although hard, her figure is first-class and good. Cleaning the floor itself is a good aerobic exercise. Modern people have basically modernized housework. They don't even need a mop to wipe the floor, just use a vacuum cleaner. However, I suggest you be a Cinderella from time to time, kneel down and wipe the floor with a rag. Because kneeling on the floor can not only thin your arms, but also squat down and exercise your abdominal lines.

Cleaning the glass at home, whether it is the floor-to-ceiling window at home, the bookcase or the toilet mirror, we should do a large-scale cleaning action with all our strength. You can bend down and wipe it up and down, or you can stride back and forth. In addition to hand movements and leg assistance, it is also a full-body exercise.

Watching TV on the fitness machine is best if you have a bike at home. You can exercise while watching TV. If not, it doesn't matter. Standing on the floor and stepping on a bicycle to exercise your hands and feet can also prevent a small belly.

Location: TV on the sofa, I like it! Fat, I hate it! Is there no way to kill two birds with one stone? Yes Leg clamping work

Sit on the sofa with a cushion on your ankle, then lift and lower your calf. Try to keep your legs flat when lifting them, and slow down when lowering them. As long as the mat doesn't fall off. This action can tighten the muscles in the inner thigh. If you seldom exercise, you may feel sore after the first few times. It doesn't matter. Everything is difficult at the beginning. Let's have a rest before continuing. Sit up and down on the sofa, straighten your back, then straighten your legs, lift and put down the left and right casters. This action can exercise the leg lines, and the whole leg can move.

Chest exercises with palms facing each other and pushing each other hard. At this time, feeling the tightness of the chest and abdomen has a good effect on exercising the lines of chest muscles and abdominal muscles.

It is not good to sit down and rest immediately after a meal, but not all exercises are suitable for doing after a full meal. For example, strenuous exercise such as dancing, running and playing ball games should not be carried out after meals, and bathing is not allowed, which will affect your digestive function.

Winter vacation stovepipe solution

1. Pedal 100 times before going to bed every day. Have a fixed rhythm. Don't rush or slow down. Just pedal at a medium speed. Don't think about anything else, so you won't feel tired.

2. Don't put it down immediately after kicking, keep a prepared posture, put your legs together and straighten up into the air. Don't bend your knees, keep your toes straight. Hold on for 3 minutes, and then slowly put it down.

3, after the above actions, the whole leg will be a little sore, then remember to massage the leg! ! Reminder: This action may be hard. If it doesn't suit you, you can do it 50 times at a time. She was impatient and wanted to lose weight at once, so she did it 100 times. It should be noted that this action must be persisted every day and can't be stopped for a day, which has no effect at all! If you do, you should treat it as a daily routine, otherwise it will be counterproductive.

First of all, don't always sit and stand for half an hour after dinner ~

If I don't eat dinner, I'll eat an apple. If I can't stand it, I'll reduce the amount of staple food ~

Don't eat snacks after meals, and don't eat after 8 o'clock ~

You can jump rope at home and jump 1000 times at night ~ be careful of the neighbors downstairs ~

Download yoga exercises online ~

Be sure to eat breakfast, fruit and yogurt ~

Drink plenty of water. You can drink Pu 'er and Oolong. They help to lose weight, but don't just count on their effects ~

I wish you an early success ~

Keep a correct diet, don't go on a diet, eat less high-calorie food, take a walk after meals and exercise more. It is better to walk 1 hour or more.

Note: It is not advisable to lose weight in winter. Losing weight in winter is easy to cause many potential hidden dangers to the body. Being fat in winter is a normal reaction of people, because it is necessary to keep out the cold.