Waist and abdomen fat is not easy to lose. Just doing aerobics can't fully achieve the goal.

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.

Thinner thigh method:

First, high five with both feet.

Lie prone, put a cushion on your abdomen, support your jaw with your hands, bend your knees, and high-five with your feet. Not only is it interesting, but it can also reduce the fat on the inner thigh.

Second, lift your legs back.

Lie on your stomach, put a cushion on your abdomen, support your jaw with your hands, and lift one leg hard after your legs are straight. It can increase the strength of the legs and reduce the fat of the thighs. Legs alternate.

Third, twist the waist.

Lie on the bed with your right leg straight, your left leg bent at right angles and extended to the right. At this time, the right hand pulls the left thigh, the right arm extends outward, the upper body remains unchanged, and the right hand presses the bed. Change direction and bend your right leg to the left. It is a kind of gymnastics that thin waist exercises thighs.

Pillow lifting exercise

Fourth, pillow exercise.

Lie on your back, clamp your legs and lift the pillow, taking care to prevent the pillow from slipping. Put your hands on the ground and slowly lower your legs. Subtracting the fat protruding below the navel is the best gymnastics exercise.

Recommended massage techniques:

1, the basic direction of massage, waste or fatigue substances accumulated in the body are discharged through the flow of lymph.

Therefore, massage according to the flow direction of lymph will get twice the result with half the effort. The direction of massage is from bottom to top towards the heart.

2. Massage the legs around the back of the legs. First of all, the leg that is prone to edema starts from the ankle joint and ends behind the knee. At first, I used my palm to massage with the feeling of pushing and pulling hard.

Go back to the ankle joint and massage with the feeling of kneading.

3, the soles of the feet are covered with acupuncture points, and each acupuncture point is evenly stimulated with both hands and thumbs, and the intensity should be moderate. From toes to ankles, push and pull the instep with your palm or fingers.

Fifth, sit-ups

Lie on your back, legs straight, hands crossed behind your head. Raise your head and upper body with both hands and arms and stop for 20 seconds. Repeat many times. Watch your neck.

Lock your hands behind your back.

This part cannot be bent. Can effectively reduce abdominal fat above navel.

Six, hands behind your back

One arm goes from shoulder to back, the other from bottom to back, and it is buckled at the back. It can correct hunchback and reduce upper arm fat. Alternate arms.

Side leg lift

Seven, side leg lifts

Lie on your upper body. Press the bed surface with both hands, and lift the thighs upward forcibly. Change direction and do the same thing. This exercise can reduce the fat on the outer thigh, increase muscle strength and elasticity, and shape the beautiful curves of buttocks and legs.

Eight, pull up your legs

Lie on your back, lift one leg vertically, grab the thigh with both hands and pull it towards your body. At this time, your toes push forward and stretch the achilles tendon. Legs alternate. The back of the leg feels tight to achieve the exercise effect.

Nine, upper body stretching exercise

Pad the abdomen. Lie prone, straighten your arms to both sides, lift your head hard and feel your back. Stretch the neck, chest and abdomen fully, not just feeling.