Simple waist-thinning exercise for 0/5 minutes every day/kloc-. Nowadays, people pay more and more attention to their appearance. It is every woman's dream to have a perfect water snake waist. The meat on the waist is not very good. If you want to get rid of the meat on your waist, you must insist on doing some waist-thinning exercises. Share 15 minutes of simple waist-thinning exercise every day.

15 minutes daily simple waist-thinning exercise 1 for both sides of the waist.

1, stand in a big shape, with your feet apart and your hands stretched horizontally.

2. Fold your hands straight up and keep your feet still.

3. Cross your left foot forward and cross your hands.

4. Turn the upper body to the left until you see the right heel, and keep this action for 3 to 5 seconds.

Tip: When you turn around, you should feel the tension in your waist. Alternate left and right feet and repeat this group of actions for 5 times.

Stand up and twist your waist.

You can practice at noon or at night. Twist your waist standing in circles 100 times (similar to belly dancing, which requires waist strength instead of leg or back strength), as long as you persist every day, it will be effective!

Often turn the hula hoop.

Dieting will not only make you hungry, but also lead to malnutrition or obesity. In addition to adhering to a balanced diet, often turning hula hoops can also accelerate the burning of abdominal fat, which is of great help to slim the waist.

Remember, pick up your hula hoop whenever you have time. For example, when watching TV, don't forget to shake the hula hoop while watching it for half an hour. Don't underestimate the little gesture of shaking the hula hoop. You can consume about 5 calories per kilogram per hour. Taking a 50 kg mm as an example, it can consume 50×5=250 calories per hour. Is it cost-effective? If you persist for a long time, you will be able to cultivate into a beautiful woman with a thin waist.

Insist on yoga exercise

Yoga is suitable for people at all levels, and it is also a very effective exercise to lose weight. How comfortable it is to take a yoga bath, especially for the abdomen, because yoga is also a breathing exercise with the abdomen. What's more, yoga is very helpful for training body shape-a good body shape and, of course, a flat belly.

Stick to 30 sit-ups every day.

Sit-ups are an effective way to slim your waist. Therefore, even if the work is busy, it will be very easy to insist on doing 30 sit-ups before going to bed every night. The key to sit-ups and thin waist is to move the strength of the upper body out of the abdomen as much as possible to achieve the effect of thin waist. However, this kind of exercise is not suitable for people who have just had enough to eat. They should rest at least 1-2 hours after meals. The bed is not the best place for sit-ups, and the hard floor is easy to cause sports injuries, so it is best to spread something similar to a yoga mat on the floor.

Daily 15 minutes of simple waist-thinning exercise 2 How to build a small waist

The first trick: turn the hula hoop

Hula hoop is a very effective indoor exercise, which can help to lose weight, increase gastrointestinal peristalsis and facilitate digestion and defecation. Can play a very good role in helping to lose weight and help clear away the garbage in the body. The exercise method is interesting and can be carried out anytime and anywhere.

There are several key points in hula hoop.

1, speed

When doing hula hoop exercise, it should not be too fast, which will strengthen the burden of waist muscles and risk muscle strain and acute volvulus.

2, hula hoop weight

The weight of hula hoop should be the index finger and middle finger can bear the weight. The greater the weight of hula hoop, the greater the impact, which is easy to damage the waist muscles.

3. Exercise time

In fact, the focus of hula hoop exercise is on time. Every time you do hula hoop and thin waist exercise for a short time, it won't have any effect. Therefore, it is recommended to exercise for more than 15 minutes, but not more than 30 minutes. If the time is too long, it may cause fatigue damage.

Note: in the middle and late period of menstruation, luteal cysts will appear around the ovaries. Because the cyst is very fragile, if you squeeze the abdomen hard, it will rupture the cyst and cause serious consequences such as internal bleeding. Therefore, menstrual women are not suitable for hula hoop exercise.

The second measure: reverse belly roll

Reverse belly roll is to exercise lower abdominal muscles, help reduce lower abdominal fat and shape lower abdominal muscle lines. General belly roll is to move the chest to the legs, while reverse belly roll is to move the crotch to the chest.

Key points of anti-belly roll

1. Lie flat, support your hands on the ground or grasp the bracket, bend and lift your knees to make your thighs and abdomen form a 90-degree angle, keep the angle, slowly lift your pelvis and roll towards your chest, try to keep your knees close to your face, keep your back bent and your hips off the ground. The focus of this action is to keep the thighs and abdomen vertical at all times, and to close the abdomen, rather than simply letting the legs close to the chest.

2. Keep the abdominal muscles squeezing for a while, and slowly lower your knees until your hips touch the ground again.

3, the whole exercise process should be kept slow, and you can't use the inertia of your legs to lift your body, otherwise you can't exercise your lower abdominal muscles. At the same time, a part of the back should be off the ground when lifting the buttocks, but not the whole back. On the one hand, the center of gravity changes, no longer exercising the lower abdominal muscles, on the other hand, it is easy to cause pressure on the cervical spine.

The third measure: sit-ups+stand up

Doing sit-ups can effectively stimulate the groin, stimulate the blood vessels in the groin and promote the blood circulation in the abdomen through exercise, thus achieving the effect of treating and relieving gynecological diseases. At the same time, sit-ups with certain breathing can effectively reduce abdominal fat and exercise the whole abdominal muscle group. Corresponding to sit-ups to exercise the abdomen, doing sit-ups can exercise the muscles of women's back, back and buttocks and shape muscle lines.

Key points of sit-ups

1, the whole person lies down, with his feet and soles on the ground, his knees raised, his hands crossed on his chest, or his hands on his ears, and his upper body raised so that his chest rests on his knees. When sitting up, the abdomen should exert force, and it should not be driven by arms or other parts.

2. The whole sit-ups should be neither too fast nor too slow. Too hard can easily lead to muscle strain, but too slow will reduce the exercise effect of sit-ups.

Method for rapidly reducing abdomen

Essentials of standing movements

The initial action is similar to sit-ups, but the hands are placed on both sides of the waist, and then the waist and abdomen stand in the air for 2~3 seconds and slowly fall. Customize 40~ 100 times according to the degree of exercise.

In fact, for women, no matter which part of the body they want to shape, they have to go through a process: reducing fat to shaping muscles. Therefore, it is also true to shape the waistline and create a perfect "small waistline". Based on certain aerobic exercise and a healthy and reasonable diet (even without dieting), it can also effectively burn whole body fat. On this basis, local intensive exercise can not only increase muscles, but also partially reduce fat, making lines easier to appear.

Touch clockwise

Touching your stomach is also a good choice. Remember, press your right hand slightly hard on the fat, and then you can touch the fat in a large area or a small area clockwise. After a while, slightly increase the intensity and touch it like this again. Slowly increase the intensity, and then feel the meat in your stomach. You can stop when you have a strong burning sensation. This is to burn fat.

Yoga exercises to lose weight

Everyone agrees that yoga has a good effect. But some people just can't hold on. Remember, when you are at home, you don't have to do your movements perfectly. You can lie flat on the bed, then stretch your limbs, then bend your body to the middle, and walk your legs and hands to the middle, so that you can squeeze the waist flesh and achieve the effect.

15 minutes simple waist-thinning exercise every day 3 Part 1: action exercise.

First, chair practice.

1, sitting in a chair, legs together, upper body straight, hands on the lower abdomen.

2. Slowly lean your upper body against the back of the chair until your back is close to the back of the chair, keep it for 5 seconds, and repeat the action 10 times.

Second, prone position exercises

1. Lie on your back, bend your legs together, put your feet on the ground, and put your hands on your lower abdomen.

2. Use the strength of the waist and abdomen to let the upper body stand up slowly for 5 seconds. Then slowly lie back to the ground and repeat 10 times.

Third, table and chair exercises

1. Sit in a chair with your legs crossed, like crossing your legs. Posture: Feet on the ground, arms straight, palms on the edge of the table.

2, legs slowly off the ground, always close to the chest, repeat 10 times. This action can effectively tighten the abdominal muscles.

Fourth, prone position exercises

1. Lie on your back, bend your legs together, put your knees in your hands, and your calves are parallel to the ground.

2. Put your knees in your hands and keep your legs close to your chest. After 5 seconds, slowly resume the action 1, and repeat 10 times.

Five, chair practice

1. Sit in a chair with your legs shoulder-width apart and your thin arms bent upward.

2. Twist the upper body slowly to the right until both hands can grasp the back of the chair. Keep this posture for 5 seconds, then resume the original movement, and then practice in the opposite direction, repeating 10 times.

Part 2: Twist your waist.

1, get ready to stand, put your hands at your sides, open your legs shoulder width, and get ready to inhale.

2. Keep the position of the left and right leg twisting unchanged, focus on the waist and abdomen, and slowly twist the waist from left to right 10 times.

3. Twist your legs back and forth, keep your center of gravity on your waist and abdomen, keep your back straight, and swing your waist back and forth. Repeat 10 times.

4. Twist your waist with your hands akimbo, and draw a circle clockwise or counterclockwise along your waist and abdomen. The range of activities can be enlarged. Rotate 10 times.

Apple milk thin belly scheme

Suitable for people: people who are slightly overweight and have a healthy stomach.

Carry out a plan

Only lose weight for two days at a time. Return to normal diet on the third or fourth day, and then start for another two days. Generally, you can see the obvious effect of thin abdomen in the first cycle. If you repeat two or three cycles, the effect will be more stable.

Day 1: apples 1 kg (five or six, no more than seven). You can only eat apples, no water, no yogurt, and eat nothing all day! Just eat apples. Wash the apple when eating, then take a sip slowly and stutter.

The next day: yogurt or skim milk 1000 ml, divided into six or seven equal parts, drink one at a time. Drink only milk and eat nothing else all day. If you are thirsty, you can use milk instead of water, or drink milk and yogurt at the same time, but pay attention to the amount.

If you reach the ideal weight, you can do it again. No water in the middle. Apples and milk can't be eaten together, so they must be eaten separately, which is effective.

We can't drink water because if we take in water in the process of losing weight, then our bodies will definitely take in the water we take in first, not the water in our bodies. Eating apples without drinking water basically reduces the body's water. On the day of drinking milk, the water content is almost reduced, and it will be reduced to fat.

Key tips

Milk day is very important, so you can't drink water. Cycle a few times more, and you will definitely lose weight. And actually lose body fat. It is suggested that this method can be implemented on weekends as a good way to clear the intestines and lose weight.

Slimming secret

1, drink less carbonated drinks. Carbonated drinks and drinks with high sugar content will make your stomach swell like a balloon.

2. Don't eat French fries often. Salt will retain water, especially before the physiological period. Stress and canned food are also high-content foods.

Give your chin a rest and don't chew gum all the time. Chewing gum will make you swallow too much air, so your stomach will swell.

4. If you feel that your bowel movements are not smooth, drink more coffee. A cup or two of coffee helps to relax the bowels.

5, underwear corset. A corset underwear, high waist corset or abdominal belt will make people look thinner by an inch or more. Underwear has a good abdomen-tightening effect, however, excess fat will be highlighted in tight underwear, so avoid wearing tight underwear.

6. Choose the clothes that suit you best now. No one, big or small, will read the label of your clothes, but if your clothes are too tight, you may expose your stomach.

So, show the best part of your body, attract others' attention and divert your attention from your fat abdomen. How's your arm? Then wear a sleeveless dress. Leg symmetry? Then wear a mini skirt. With charming shoulders? Then wear a thin sling or a top without a sling.

7. Wear your color. Whatever color it is, let it shine on you. Uniform color (same color) clothing collocation, such as coat, short skirt or trousers, shoes, will show the effect of being elongated.

8. Choose fabrics that don't protrude from the abdomen. Silk, rayon, knitted garments and sweaters with rough surfaces usually work well, making the abdomen look flat.

9. Don't forget to put on high heels. Wearing high heels at the party will have a good effect! Let you always remember to remind yourself to tuck in and make yourself look tall.

10. Exhale when lifting shoulders. Reduce the air pressure in the body and let the abdominal muscles fully participate in exercise. Abdominal muscles are responsible for abdominal movements.