What exercise does a small belly do to lose weight? For many women, the main purpose of exercise is to have a perfect figure. What do you mean, well done? Of course, the hips should be upturned, the chest should be straight and the waist should be thin. The most important thing is how to reduce the fat on the stomach and what exercise the small belly does.

How to lose weight with a small belly? 1 1. Roll away the big belly: first, let your hands hold the resistance band tightly, straighten your legs, put your arms on your head and lie flat on the floor. At this time, the lower abdomen is tightened, the chin is tightened, and the arm is raised to the ceiling, which drives the head, shoulders and trunk to be lifted in turn and pressed to the legs. Need to remind everyone that at this time, the action should be as fast as possible, and pay attention to keeping your ankles close to the floor. Finally, touch your feet with your hands, pause and keep your hands touching your feet. Then slowly lie back and return to the original position. Repeat this action 5-8 times and exercise 5-6 times a week.

2. Do more aerobic exercise: Aerobic exercise is one of the most effective weight loss exercises. According to related research, aerobic exercise is the most effective way to consume deep visceral fat in abdomen. There are many common aerobic exercises in daily life, such as swimming, which is a very good exercise to lose weight. In addition, brisk walking, jogging and skipping rope are all good choices.

3. Spider-Man Climbing: First of all, you should lie on the flat ground with your legs and arms straight, your hands under your shoulders and your feet relaxed. It should be noted that at this time, it is necessary to keep the abdomen closed, bend the left leg to the left side of the body, keep the knee as close as possible to the left elbow, pause, then return the left foot to the starting position, change the right leg, and repeat the action. Repeat the above exercises, 20 on the left and 20 on the right, 5-6 times a week.

What are the thin belly exercises? The above introduces several simple and effective abdominal slimming exercises, and only long-term persistence will have an effect. If you fish for three days and dry the net for two days during exercise, it will undoubtedly affect the effect of losing weight. In addition, it is important to control your mouth if you want to lose weight successfully. Holding your legs and shutting up is the healthiest and most effective way to lose weight.

Reducing stomach is mainly to increase local exercise. You can insist on doing push-ups, sit-ups, flat support, cycling, swimming, running, hula hoop, skipping rope and so on. These are all good aerobic exercises, which have a certain effect on reducing abdominal fat and will improve after a period of persistence. Usually avoid sedentary, sedentary is easy to cause abdominal fat accumulation. In addition, if you want to lose weight, you need to control your diet, eat regularly, don't eat too much and too greasy for dinner, and reduce high-calorie foods.

What exercise does a small belly do to lose weight? 2 1, transverse bending

Sit on the ground with your ankles crossed and your left hand flat on the ground, in line with your left shoulder. Place your right foot slightly in front of your left foot and your right knee towards the ceiling. Abdomen in, left hand down, hips off the ground. When you support yourself with your left knee, raise your left arm above your head. Hold 10 second, lower, switch sides, repeat.

2. Arch bridge type

Knee down, the body forms a straight line from head to knee, forming an improved push-up posture. Straighten your back and tuck in your abdomen. Put your hands on the ground, lift your hips and try to raise your body shape. Return to the knees and push-ups and repeat 10 times.

3. Windy type

Sit on the ground, knees bent, body bent back, feet flat on the ground. Put your hands on the ground behind your body. Belly in, lift your left arm, and turn your upper body to the right. Keep your back straight, lower your left arm and return to neutral posture. Raise your right arm and bend your upper body to the left. Repeat 10 times.

Step 4 stand

One to two hours after dinner. Stand on one foot, bend the knee of the other foot and lift it forward, so that the big legs are at a 90-degree angle, and raise your hands horizontally for 30 seconds. Then change the other foot, and the two feet alternate like this, about five times a day.

Step 5 stretch your arms

Lie on all fours, palms outward. Keep your back straight and tuck in your abdomen. Raise your left arm to your ear with your thumb up, as if to shake hands. Straighten your right arm backwards, in the hip position. After holding for 30 seconds, slowly lower your left hand and right leg. Then lift your right hand and left leg.

6. Anti-sit-ups

Sit, lean back, knees bent, heels firmly on the ground. Focus your body on your hips and tuck your chin slightly. Abdomen in, arms straight in front of you. Turn right and pull your right elbow back. Return to the neutral position, rotate the upper body to the left and pull the left elbow back at the same time. Repeat 8 to 10 times.

7. Lying abdominal muscles

Navel movement: lower body fixed, sit-ups, aimed at tightening and flattening the protruding part of the stomach.

Subpubic movement: the upper body is fixed, and the feet are raised to flex and stretch the legs and raise the head, with the aim of tightening and subtracting the whole lower abdominal circumference.

What exercise does a small belly do to lose weight? 3 What is flat support?

In fact, there is only one movement in flat support, which can be fully mastered without a coach-you just need to straighten your whole body into a prone position and support your body with your toes and forearms for as long as possible.

What is the standard flat support action?

Many people's movements are not in place when doing flat support exercise, for example, their hips are tilted up or down, their upper arms and forearms are not at a vertical angle, their heads are excessively bent backward or forward, and their bodies are skewed, which not only has a bad fitness effect, but also may cause cervical or lumbar injuries. Therefore, be sure to keep your hips and waist.

Legs are in a straight line. In addition, it is best to preheat the tray for ten to fifteen minutes before serving. Middle-aged and elderly people may wish to reduce the difficulty of movement appropriately, and change to the knee joint landing, and the calf is bent 90. If there is lumbar disc herniation, it is best to do it under the guidance of a doctor to avoid aggravation.

What is the practice method?

Lie prone, with elbows bent and supported on the ground, shoulders perpendicular to the ground, feet on the ground, body off the ground, trunk straight, head, shoulders, hips and ankles on the same plane, abdominal muscles tightened, pelvic floor muscles tightened, spine lengthened, eyes on the ground, and even breathing.

Each group lasts for 30 seconds, and each training session lasts for 4 groups, with the interval between groups not exceeding 20 seconds.

Precautions:

1. Keep your body straight at all times and keep this posture for as long as possible. To increase the difficulty, you can improve your arms or legs.

2, need a more suitable tablet, not too hard and not too soft. The shoulders are above the elbows, keeping the continuous contraction force (control force) of the abdominal muscles.

What is a tummy tuck?

Abdominal contraction is the golden movement of abdominal muscle exercise, which can effectively exercise rectus abdominis with simple movements and is suitable for beginners of abdominal muscle exercise. What is the correct way to roll your stomach? How to do belly roll more effectively?

The correct method of abdomen reduction

Lie flat on the mat, legs bent, legs at about 90 degrees, feet flat on the ground, abdomen closed, chin slightly closed. Cross your hands on your chest or ears, and be careful not to use force. The upper part is away from the ground, and the lower part is close to the ground. Pull the upper body with the strength of the waist and abdomen to bend, and feel the abdominal muscles being squeezed. The included angle between the back and the ground is between 30 and 45, lower than 30 or higher than 45. Exercise lasts for a while, relax, and then do exercises repeatedly. One group 15 times, one * * * practice 3 groups.

Action essentials: if you hold your head with both hands, don't use force on your hands, otherwise it will easily hurt the cervical spine; When lying on your back, your feet follow the ground, not the whole foot; Get your upper back off the ground and your lower back off the ground.

Abdominal muscle strengthening training method

1, leg lifts and belly rolls

Lie flat on the ground, with your legs bent and raised, your calves parallel to the ground, and your hands on your ears or across your chest. The upper back is off the ground, the abdomen is squeezed, and the posture is relaxed after a while.

2. Anti-abdominal roll

It is best to lie on a bench with a support at one end. Lying on the stool, grab the support at the back with both hands as support. Bend and lift your knees as close to your face as possible, but don't lift your pelvis off the bench. From this starting position, pull your knees as far as possible to your face, bend your back, lift your hips off the bench and curl them in the direction of your chest.

3. Lie on your back with your straight legs touching your feet and your abdomen rolling.

Lie on your back, lift your legs together and perpendicular to the ground, press your abdomen, roll up your upper body, and touch your feet with your hands.