The simplest exercise of thin abdomen, for every girl, they want to have a perfect body, but they don't want to have a perfect body, which requires you to pay some sweat and methods. The following is the simplest exercise of thin abdomen.

Thin belly 1 What exercise is the easiest to lose abdominal fat?

1, sit-ups

As the most classic thin waist exercise, it has obvious effect and simple method. But! Many people don't know how it works correctly. The preparation action is to lie on the floor, bend your knees to relax your back muscles and spine, straighten your legs together, and then lift your body, but your hips can't leave the ground, and your feet can't move or lift until your body is 90 degrees from the bottom, and then repeat. Now sit-ups generally require hands to hold your head, and your forehead touches your knees after getting up. There are also those whose arms swing straight up.

During exercise, the waist can never leave the bed or the ground, but the upper body is being lifted and put down. You can observe whether your head or elbow will touch your knee. If so, your waist has left the ground. Pay attention to correction.

If you want to reduce the difficulty, you can put your hands on your sides, or straighten forward and upward, and touch your knees with your fingers while lifting your upper body. If you want to increase the difficulty, you can slow down or increase the number of times. This movement is not big, but it has a very good effect on the abdomen and is one of the basic movements of fitness training.

When you start doing sit-ups, you'd better do 10 group, and do three groups every day. After proficiency, you can do five groups of sit-ups every day. After each group, it is best to rest for 2 minutes. For friends who are difficult to persist, you can do sit-ups by distracting yourself. Doing sit-ups while listening to music can alleviate the feeling of muscle pain and make it easier to persist.

The best performance of sit-ups for women under the age of 30 is 45 -50 times/minute, which is equivalent to doing 1 second and a half and1; At the age of 40, it should be 35 times/minute; At the age of 50, try to reach 25 -30 times per minute.

2. Hula hoop

Hula hoop was confirmed by netizens a long time ago, which can effectively consume abdominal fat. When you turn the hula hoop, you can extend the exercise time, continue to exercise, and reach the stage of aerobic exercise, which can consume the fat and excess calories stored in the body.

In addition, hula hoop can also help the peristalsis of the intestine, promote the digestion of the stomach and intestines, and help the defecation to be smooth, thus effectively preventing constipation. In addition, hula hoop can also speed up the blood circulation of the body! Keep exercising for 30 minutes every day, and it will definitely have an effect. And hula hoop is more free to do, and you can lose weight while watching TV! In this way, unconsciously, the waist came out.

The heavier the hula hoop, the better the effect? I don't think so! Maybe it takes a lot of effort to swing a heavy hula hoop at first, but then it will become an inertial movement. The key is that you must exercise for a long time, otherwise short-term strenuous exercise only belongs to anaerobic exercise, which will only bring muscle pain and will not consume excess calories for you.

In addition, when the hula hoop is shaking, it will hit the abdominal and back organs (such as kidneys). Too heavy hula hoop has a greater impact and may hurt the organs! Choose a moderate weight!

Hula hoop is not very strong. If you want to lose weight, you'd better spend a long time. You might as well refer to the "333" exercise. Exercise for at least 30 minutes three times a week, and your heart will beat 130 times. Because the intensity of hula hoop shaking is not very strong, if you want to improve your heart rate, you must speed up the shaking! People with lumbar muscle strain should try not to use hula hoop to lose weight.

Step 3 swim

Water has higher density and heat transfer performance than air, so swimming consumes more energy than other sports. The experiment shows that the heat consumed by staying in water at 12 degree for 4 minutes is equivalent to that consumed by staying on land at the same temperature 1 hour. It can be seen that under the same time and intensity, the heat consumed in water is much larger than that on land. The energy consumed in exercise is constantly supplemented by sugar and fat in the body, so regular swimming will gradually reduce the excess fat in the body.

The resistance of people moving in water is 12 times greater than that on land. When your hands and feet move in the water, you will definitely feel strong resistance, so the muscles of your back, chest, abdomen, buttocks and legs can be well exercised in swimming. The well-defined muscles of swimmers are the best evidence. When swimming, people's metabolism is very fast, 30 minutes can consume more than 260 calories, and this metabolic rate can be maintained for a period of time after you leave the water, so swimming is an ideal way to lose weight.

Many people swim very slowly and consume far less calories than fast short-distance swimming. However, for most people, it is difficult to swim fast all the way, so we might as well swim slowly and then quickly, and then swim slowly and then quickly, in this way to improve the sports effect. It is suggested that the length of each swimming exercise for healthy people under the age of 35 is 2000~2500 meters;

For people aged 35-50, the swimming distance at a time is 1500-2000m. Older people over 50 years old should choose 800 ~1200m according to their physical condition and swim 4~5 times a week. If you persist for 3 months, you will definitely have a good slimming effect.

Butterfly and backstroke are best for swimming, slimming waist and reducing stomach. In butterfly stroke, the arm strokes inward, similar to chest expansion, which can exercise pectoralis major and latissimus dorsi. At the same time, butterfly stroke affects the body with the waist. Swimming in this position for a long time helps to eliminate the fat around the waist and shape the beautiful lines around the waist. When backstroke, latissimus dorsi is more powerful and can stretch the muscles of the back.

For white-collar workers who sit in the office for a long time, backstroke is beneficial to relieve discomfort such as back pain. In addition, when backstroke, let the body turn to both sides like a rolling log, which can not only reduce the resistance, but also give full play to the strength of trunk muscles, which is very effective in eliminating excess fat in the abdomen, making the abdomen no longer slack, and also exercising the elasticity of legs and waist.

Step 4 jump rope

Skipping rope has always been a hot topic in all kinds of weight-loss exercises, because skipping rope consumes the most calories. 300 kilocalories can be consumed in 30-40 minutes, while a bowl of white rice has about 250 kilocalories. For every kilogram of fat lost, you need to burn about 7700 kilocalories. And now it's winter, skipping rope can help you improve your immunity and resist the cold.

Jumping rope at a constant speed is enough to exercise the abdomen and waist, but it will be better if you change the exercise method slightly. For example, jump forward or backward at variable speed or fancy rope skipping, and at the same time, the speed can be slowed down from fast to slow, which can make the waist and abdomen work harder. In addition, changes such as running and jumping, jumping with high legs or jumping across legs can also increase abdominal exercise.

Losing weight and increasing the resistance of skipping rope will have a greater effect. The method is the weight of the rope, which can improve the effect of muscle movement. The heavier the rope, the better the exercise effect. The heavier the rope or handle, the harder it is to swing. In addition, you can also use the method of skipping rope with weight, tie a sandbag to your ankle, or wear clothes with weight.

Although skipping rope is a good way to keep fit, it is easy to get hurt if you are not careful, so you should pay attention to the following matters: wear soft and light high heels when skipping rope to avoid ankle injury. The rope is moderate in hardness. Beginners should generally use hard ropes, which can be changed into soft ropes after proficiency. When skipping rope, you need to relax your muscles and joints, and your toes and heels need to coordinate hard to prevent sprains. Feet should rise and fall at the same time. Don't jump too high, so as not to damage your joints due to overload.

Thin belly's simplest exercise 2 minus the big belly exercise 1, sit-ups.

Sit-ups are highly targeted. When doing this exercise at ordinary times, you can fully exercise the fat in the abdomen and make the loose fat in the abdomen firm. What needs everyone's attention is that when doing this action, the action must be standard and the amount of exercise should be moderate, otherwise your stomach may be sore the next day.

The correct way to do sit-ups: First, the exerciser should lie on his back on the mat, with his legs bent about 90 degrees and his feet flat on the ground. Hands can be placed behind your head or at your sides. At this time, use the strength of abdominal muscles to slowly pull up the body, exhale when you get up, and when the body rises to the thickness of about 10-20 cm from the ground, tighten the abdominal muscles, pause for a moment, and finally slowly lower the body back to its original position.

Exercise to thin out a big belly II. Belly dancing.

Belly dance is a common dance art form in daily life. In addition, it is often regarded as a fitness exercise and is widely respected. Belly dancing can effectively increase the strength of abdominal muscles and increase the flexibility of the body. When doing this exercise, you can burn a lot of excess fat. According to practice, a 60-minute belly dance can burn 330 calories, which is one of the most effective exercises in thin belly.

The specific method of belly dancing is to lift your hands or put them on your waist, then keep other parts of your body still, and use the muscle strength of your waist and abdomen to drive your crotch to draw an "8" in the air.

Exercise to lose a big belly 3. Exercise of pedaling a bicycle in the air

Cycling in the air is one of the most effective exercises to reduce stomach, because the legs need the help of waist and abdomen when exercising. The more in place, the more powerful the exercise on the waist and abdomen.

The specific method of cycling in the air: lie on your back on the bed or mat, then lift your legs, keep your upper body on the ground, and then bend your knees alternately to simulate cycling, about 30-50 times each time. At first, I tried to put a pillow under my hips as a support. Don't move too fast, let the movement be in place slowly, and feel the muscle changes in the abdomen and legs.

The simplest exercise in thin belly is three sit-ups.

Sit-ups are a very good way to reduce your stomach. Do twenty sit-ups half an hour after dinner every night, and then gradually increase the number according to your exercise adaptation. If you insist on doing this for half a month to a month, your stomach will change obviously, but you can't stop exercising and lose weight, otherwise it will be very easy to rebound.

rope skipping

In fact, skipping rope is a very good exercise. Skip rope for ten to thirty minutes every day until you sweat. This exercise method can not only thin belly, but also enhance the blood circulation of the whole body, prevent many diseases, and is also very beneficial to the blood circulation of the body. Skipping rope every day, you can lose your stomach in a week or so.

Abdominal liposuction

Besides exercise, thin belly has a very good cosmetic method. This method can suck out excess fat from the fat-rich parts of the abdomen or body through a hydrodynamic liposuction instrument or an electronic negative pressure liposuction instrument. Using this method to remove abdominal fat, the effect is good and quick, and there will be no sagging wrinkles on the skin. It can be said that it is a very safe and fast method to reduce stomach.

It's easy to do sit-ups, thin belly. Why sit-ups are the most effective exercise to reduce stomach? Because sit-ups are highly targeted, you can fully exercise the fat in the abdomen and make the loose fat in the abdomen firm, but the movements must be standard and the exercise should be moderate, otherwise your stomach may be sour the next day.

It's easy for thin belly to shake the hula hoop. Hula hoop can reduce belly, because in the process of turning hula hoop, we should make full use of the strength of waist and abdomen and shape waist line at the same time. But choose a hula hoop with moderate weight. If it is too heavy, it will cause a load on the body, and if it is too light, it will be difficult to shake.

Swimming is easy, thin belly. Among all kinds of weight loss methods, exercise is the safest and most effective one. Among all kinds of sports, swimming is the most ideal exercise to lose weight. Swimming is aerobic exercise and consumes a lot of calories.

This is because the heat transfer in water is 28 times that in air, and the heat consumed by people staying in water for 8 minutes is the same as that consumed by staying in air at the same temperature for 2 hours. So it has a better slimming effect. In addition, swimming makes the body get full exercise. When swimming, the human body is lifted by the buoyancy of water, and the hands and feet are used together, so that the joints and muscles of the whole body are evenly coordinated, and all parts of the human body are stretched, making the body more symmetrical.