1, sit-ups, is the best exercise, I think everyone can, but since it is to reduce fat, you can't be lazy, the movements must be standard, your legs should be bent 90 degrees, and you should lie flat and start again every time you do one. Sit-ups consume calories in the abdomen and are very effective in reducing fat.

2. The basic movements of belly dancing. Why is belly dancer's waist so enchanting? Because they practice every day, the basic movements of belly dancing are: hands up, legs still, other places still, using the strength of waist and abdomen muscles to drive the crotch to draw "8" in the air, and you can do it in your spare time, so you must draw a complete "8".

3. Cycling in the air: Lie on your back on the bed or mat, lift your legs, keep your upper body close to the ground, then bend your knees with your feet, and alternately simulate cycling, about 30-50 times each time. When doing it, it is best to keep your instep straight and not move too fast. Slowly put the movements in place and feel the muscle changes in the abdomen and legs.

4, turn the hula hoop, in the process of turning the hula hoop, we should make full use of the strength of the waist and abdomen, while reducing the belly, we can also shape the waist line, choose the right amount of heavy hula hoop, too heavy will cause a load on the body, too light will be difficult to shake up.

5, navel movement, lying on the bed or floor, the lower body remains motionless, and then sit-ups, so that the protruding part of the stomach can be tightened and flattened.

Weight loss exercise

1, jump rope to lose weight

Skipping rope is one of the best exercises to lose weight. The test shows that jumping 10 minutes and jumping 140 times per minute is equivalent to jogging for half an hour. Skipping rope can not only help you lose weight, but also make your muscles well-proportioned and strong, and at the same time, your respiratory system, heart and cardiovascular system will be fully exercised. This slimming method is simple, interesting and unaffected by the climate, and it is a sport suitable for men, women and children. Only one rope is needed to achieve the purpose of slimming, and it is especially suitable for women. Skipping rope is an aerobic exercise, which can consume excess fat in the body and make muscles elastic, but it must be remembered that you must stretch after skipping rope. Stretching can make muscles evenly distributed and prevent radish legs. Warm up before skipping rope and stretch after skipping rope. Even if you insist on skipping rope for a long time, the calf muscles will not expand too much, but will only become firm and graceful.

Step 2 swim to lose weight

Swimming to lose weight is a whole-body exercise, which can not only lose weight, but also improve people's cardiopulmonary function and exercise almost all muscles of the whole body. People swim in the water, paddle with two arms, kick with two legs at the same time, and all the muscles of the whole body participate in sports, which can make the muscles of the whole body get a good exercise. In addition, when swimming, because the density (in other words, resistance) and heat transfer performance of water are greater than that of air (the heat transfer coefficient of water is 26 times greater than that of air, that is, at the same temperature, the human body can dissipate heat in water more than 20 times faster than in air, which can effectively consume heat), so the human body consumes more energy in water than on land. These energy supplies are supplemented by consuming sugar and fat in the body. Regular swimming can gradually remove excess fat from the body without getting fat.

3, running to lose weight

Running is the most effective way to lose weight. But many friends, especially female friends, talk about running, and most of them say they dare not run. Mainly afraid of running with thick legs. In fact, they can choose jogging. After exercise, they can match a plastic fiber fruit after dinner, and the effect will be more obvious. It is also a good way to lose weight.

Step 4 climb stairs to lose weight

Step 5 walk to lose weight

Walking to lose weight The correct fitness walking should be chest out, striding, and walking about 60-80 meters per minute. The upper limbs should swing with the rhythm of footsteps, and the lines should be straight. Don't turn left and right. Walking for half an hour to 1 hour every day, the intensity varies with physical fitness, and it is generally appropriate to sweat slightly. As long as you persist for 3 weeks, you can see obvious weight loss effect.