What can thin belly and waist? Waist is indispensable for a perfect figure curve, but many office girls have to sit in front of the computer every day and watch the abdominal fat gradually increase because of work, which is difficult to eliminate. What can thin belly and Waist share?

Thin abdomen and thin waist 1 what can thin abdomen and thin waist exercise?

1, exercise at home.

Exercise 1

1. 1, lie on your back, hands open, legs together, straight to the ceiling. At this point, don't leave your waist on the ground, imagine your navel sinking to the ground.

1.2, legs are greatly spread out and straight forward.

1.3, and then the heels on both sides gradually approach.

1.4. When the heel and knee are close, the knee bends.

1.5, knees close to chest, repeat the action 1 ~ 5 8 times.

Exercise 2

1. 1. Lie on your back, with your left knee upright, your right leg facing the ceiling, and your hands behind your head.

1.2, elbow close to the front, elbow forward, upper body off the ground. Consciously tighten the rectus abdominis between the chest and pubis.

1.3, exhale and lower your right leg bit by bit.

1.4, exhale and put your right knee close to your forehead. At this point, the left heel is pressed on the ground, and the rectus abdominis muscle is forced.

2. Effective weight loss exercise

2. 1, Spider-Man style

You can exercise all the muscles in your abdomen, and you can also take care of the muscles in your calves, chest, back, arms and shoulders. Based on the push-up posture, the arm is straight down and the arm and shoulder are kept in the same straight line; Pull the right leg to the front of the leg, try to shorten the distance from the knee to the elbow, be sure to reach your own maximum, then change the leg and lift it in the same way.

To perform this action, both sides 15 need a set. When you exercise, you must feel the blood flow and sweat secretion.

2.2, Superman style

Mainly exercise the muscles of the back and abdomen, face down, hands on the back of the head, legs straight; With the waist as the support, make the force upward, lift the upper body and legs, leave the ground as far as possible for 5 seconds, then resume the prone position and repeat the action for 10 times until it can't stop.

2.3, sit-ups

2.3. 1, lying on the practice mat or carpet, knees bent on the ground, arms crossed on the chest.

2.3.2, using the strength of abdominal muscles, the upper body to lift above the thigh. This exercise time should be very short. Don't try to touch your thighs, because pushing too hard will hurt your waist. Keep the abdominal muscles tense during the whole movement.

2.3.3, and then use the control of the waist and abdomen, let the body slowly return to the starting position. Do 10- 12 every time, twice.

2.4, oblique supine abdomen

2.4. 1. Lying on the left sports mat or carpet. Knees bent, feet slightly below hips. Hands behind your head.

2.4.2 Lift the upper body slightly and tighten the waist muscles. Then return to the starting position. Pay attention to keep your body center of gravity when doing this action. Do 10- 12 every time, twice. Then practice on the other side.

Thin waist and small exercise

1, lie on your back and lift your legs.

Lie on your back, tighten your hips, and spread your feet shoulder width apart. Leg tips close to the inside, hands crossed at the back of the head. Inhale, lift your legs up, 5 cm from the ground and straighten your toes. Raise your head with your hands and stretch your neck. Keep moving 10 second. Exhale and return to the original posture, and repeat 10 times.

2. Classic lifts

The most effective lifting action, especially to rescue the abdomen. Lie flat and put your hands behind your ears. Bend your knees with your feet shoulder-width apart. Exhale, lift up until your eyes can reach your knees, and inhale for a few seconds. Exhale and lie flat. Repeat the action 8- 10 times.

3, thin waist yoga

Put your hands on the ground and climb to the ground with your body straight and flat. Support your body with your arms, keep your upper body at 50 degrees from the ground, and lean your head back as far as possible. Hold this action for 10 second.

Step 4 fold clothes

Set a correct sitting posture, fold clothes on your thighs, twist your upper body, put the folded clothes on your left side, pay attention to keeping your legs still, and then do the same action on the other side, alternating left and right. These exercises can effectively stretch arm muscles, improve waist curve and constipation.

5. Saw abdominal reduction

Sit on the training mat, put your legs straight in front of you, keep your upper back straight, tighten your abdomen, buckle your lower body feet upward and inward, and open your arms to your sides to be in a straight line with your shoulders. On the premise of keeping the upper body upright, turn to the right side in parallel, and pay attention to the hips and legs of the lower body not to rotate with it, and always stay in the original position. When the upper body rotates to the maximum extent, slowly lean forward, extend your right hand as far as possible, and extend beyond it from the outside of your left foot as far as possible. When you lean forward to the limit, hold for a moment and then recover.

6. Spider-Man style

Start with push-ups, arms straight down, elbows and shoulders in a straight line. Pull the right leg forward from the side, make the knee as close as possible to the right elbow, straighten it after reaching the limit position, then change the left leg, straighten it after pulling, and so on. Repeat the action on both sides 15 times as a group.

What is one of the fastest ways to thin waist and abdomen?

Drink water on an empty stomach in the morning

One of the causes of constipation is insufficient drinking water, and food residues in the intestine are constantly absorbed, which leads to slow peristalsis of the large intestine. Drinking a glass of water in the morning helps to eliminate constipation. Because the stomach is at rest at night and drinks water on an empty stomach in the morning, the stomach will run faster than usual, allowing water to be immediately transported to the large intestine, increasing the water content of feces, softening feces and making them better discharged.

Stand against the wall after supper.

Half an hour after dinner, put your whole body back against the wall and clamp your hips so that your hips, back, legs, waist, head and neck are as close to the wall as possible. At first, you can hold a piece of paper, as long as it doesn't fall off. You will be tired and sore in a few minutes, but you must stick to it. 15 minutes later you will be liberated. This method can not only thin waist, thin belly, but also thin thighs, neck and face!

Lateral hip torsion

Stand naturally, breathe naturally, relax all over, and then hold both sides of the crotch with both hands, so that the crotch is twisted from left to right, and the twist is one beat at a time, and * * * makes four eight beats.

Pat the lower abdomen

Stand naturally, breathe naturally, relax all over, and then pat the lower abdomen alternately with both hands (hard and comfortable), one beat is one beat, and * * * makes four eight beats.

The fastest way to lose weight in thin belly is the second one.

Leg lacing exercise

1. Inhale: put your body flat on the ground and relax your muscles. At this time, pull your right foot to your chest and keep this position.

2. Exhale: Take the posture of step 1. While exerting strength on the upper and lower abdominal muscles, pull the straight right foot to the chest, wrap your hands around your knees and try to support your upper body.

Repeat step 1 ~ 2, and switch sides for a specified number of times.

Rotate your feet laterally together.

1, Inhale: Keep your hands straight, the back of your hand up, keep them flush with your shoulders, and do the action of overlapping your legs up and down, as close as possible to the ground to stimulate waist movement.

2. Exhale: While raising your arms above your head, bend your knees and stand together. At this time, straighten your waist and concentrate on your torso and knees. Tiptoe can exert force on the inner thigh and help maintain muscle contraction.

Stretching lateral waist movement

1. Inhale: Turn the upper body in the opposite direction to the lower body and press down. Hold your right hand on the ground and straighten your left hand forward to stretch the muscles of your side waist and trunk.

2, exhale: the upper body tends to the left leg direction, stretching the muscles of the side waist and trunk as much as possible. At this point, the arm is straight and in line with the shoulder. Note: The lower body is fixed.

Lateral hip rotation

Stand naturally, keep breathing smoothly, but relax all over, put your hands on your crotch, and let your crotch rotate horizontally from left to front, from right to back and from left. If you don't rotate once, do eight beats at a time, and then do eight beats in turn.

Rubbing abdomen

Stand naturally, breathe naturally, relax all over, and then rub the pubic bone with both hands on both sides of the lower abdomen, rubbing one beat at a time, and * * * do four eight beats.

Gently rub the navel and abdomen.

You can stand naturally, sit flat or lie on your back, breathe naturally and relax. Place the palm of your hand inward on the navel and abdomen, then gently rub the navel and abdomen clockwise, with one lap as one beat, and then gently rub two eight beats; Then gently knead two eight beats counterclockwise.

There are three fastest ways to lose weight in thin belly.

abdominal respiration

You can stand naturally, sit flat or lie on your back, breathe naturally, relax your whole body, think about your navel and abdomen slightly, and then do abdominal breathing: when breathing, your lower abdomen is slightly adducted, and your front and rear genitals are also slightly adducted; When angry, the lower abdomen protrudes slightly outward, and the front and rear genitals also spit slightly outward. So one breath is one beat and * * * is four eight beats.

circular motion

Stand up and do more exercise. For example, bend your legs and let your knees move in a circle. Then, the hips also do circular motion in the same way, clockwise and counterclockwise for 3 times respectively.

Walk with your stomach in.

When walking and standing, you can tighten the muscles of the lower abdomen by forcibly contracting the abdomen and combining abdominal breathing. People who have practiced yoga or vocalization should be familiar with "abdominal breathing": when inhaling, the abdomen expands; When exhaling, the abdomen contracts. This will help stimulate gastrointestinal peristalsis, promote the discharge of waste in the body and enhance vital capacity.

Stand up and twist your waist.

This can be practiced at noon or at night. If you are watching TV, you might as well watch the advertisement again, stand up, hold your chest and abdomen, then twist your waist left and right (similar to belly dancing, you should use the strength of your waist instead of your legs or back), and stick to it every day to ensure that you can get rid of your small belly.

Thin abdomen and waist 3 thin waist exercise 1: throw it on the solid ball

Sit on an adjustable bench and adjust the bench to a 45-degree angle with the ground. Lie down with your head facing the floor and your feet hooked on the bench's support bar. Hold the solid ball on your chest with both hands. When your upper body is lifted, throw the ball straight up. Grab the ball, return to the original action and repeat 12 to 15 times.

Comments: Although this exercise method is simple, it is very effective and can achieve essential changes. Make the whole body get exercise and consume excess fat. A solid ball has a certain weight. When you start to move, you should exercise your muscles. When you feel tired, you should know that enough is enough.

Thin waist exercise 2: abdomen reduction

Sit on the edge of a bench or chair. Put your hands on both sides of your hips, hold the edge of the bench tightly, bend your knees, slowly lift your legs to your chest, and lean forward at the same time to make your chest close to your legs. Straighten your legs and lean back at the same time. The heel is about 12 cm from the ground. Repeat 12 times.

Comments: Pay attention to the parts that exert strength, that is, the parts that consume fat. If the action is in place, the action of thin waist will get twice the result with half the effort.

Thin waist action 3: lateral bending

Hold a pair of lightweight dumbbells in both hands, bend your elbows slightly and lift them above your head. Keep your back straight and bend your body slowly to the right as far as possible. Hold for a while, return to the initial action, and then bend your body as far as possible to the left. Repeat 6 to 10 times on both sides.

Comments: Dumbbells are light in weight. Don't increase the size for the purpose of losing weight, which will be potentially dangerous and may hurt yourself if you are not careful.

Thin waist exercise 4: back stretching exercise

Lie face down on the back stretching device, with your back straight, your hands straight down, and your legs hooked on the leg anchor. Form a straight line from hips to hands. Lower your body until it is perpendicular to the ground. Lift your upper body upward until it is parallel to the floor. At this time, the back is slightly bent back and the hands are extended forward. Hold for a while, and then repeat 12 to 15 times.

Comments: OL usually has less exercise and a hard back. It is recommended to do what you can.

Thin waist exercise five: squat

Stand with your feet shoulder width apart, and hold a barbell on your shoulders with both hands. When inhaling, lower your body, keep your back straight, and bend your knees and hips until your thighs are almost parallel to the floor. Don't let your knees exceed your toes. Hold it for a while, and then return to the beginning when exhaling. Repeat 10 to 12 times, and rest for 30 seconds each time.

Comments: Although the action requirements are simple, it is a bit difficult to do it right. Pay attention to the frequency of breathing gas, and then the weight on the waist will be reduced.

Thin waist exercise 6: pull down

Stand facing the pull-down. Grab a crossbar that exceeds the width of the shoulder with both hands. Sit on the bench and lift the barbell above your head. Pull down the crossbar until it touches the collarbone. Hold it for a while, return to the original action and repeat it 20 times. Rest for 30 seconds every two times.

Comments: Many women will use machinery to go to the gym to lose weight, but they often change their body shape less, so these simple movements are not necessarily only suitable for OL. Everyone can do such weight loss exercises at any time when they are free.

Thin waist exercise 7: clean and jerk shoulders

Sit on the bench and practice, with your hands shoulder-width apart, and lift the barbell to shoulder-height position. Hold the barbell above your head until your arms are almost straight. Hold it for a while and go back to the beginning. Repeat 20 times and rest for 30 seconds every two times.

Comments: If it is inconvenient to carry dumbbells sometimes, I suggest that you can also use a bottle with 500ml tap water as a substitute for sports tools, which will not have much impact.

Thin waist exercise 8: bend your legs

Lie prone on the leg bender with your heel against the baffle. Put the abdomen and pelvis on the bench, slowly lift your legs up until your feet almost touch your hips, and slowly return to the original action. Repeat 24 times, and rest for 30 seconds every two times.

Comments: The remaining time for completion depends on personal circumstances, not necessarily a point, but the number of repetitions should reach the required number as much as possible, so as to achieve the expected effect.

Thin waist exercise 9: push down

Stand with your hands about 15cm apart and grab a crossbar connected to the stretcher. Place elbows at the sides of the waist and pull down the crossbar until the elbows form a 90-degree angle. Pull down the crossbar until the arm is straight and the crossbar is close to the thigh. Back to the beginning. Repeat 20 to 24 times, and rest for 30 seconds every two times.

Thin waist exercise 10: forearm bending lifting barbells

Stand with your legs, your hands shoulder width apart, your hands straight forward, and your palms holding barbells outward. Lift the barbell to shoulder height. Hold for a while, return to the original action, repeat 20 times, and rest for 30 seconds every two times.