Sedentary after a meal can easily lead to an increase in waist and abdomen fat. Standing for at least half an hour after a meal can avoid the trouble of fat accumulation in the stomach. Keep your abdomen closed. Remind yourself to keep your stomach closed when you are on the bus, walking or sitting. This will help you increase the burning of waist and abdomen fat and is a good way to reduce waist and abdomen fat.

1, hang your knees.

This movement is difficult to train the lower abdomen. At first, grab the bar. Then inhale and lift your knees. Exhale and slowly lower your feet. Gradually increase from 10 until you can do it 30 times.

2, hanging legs

This action is a change of the knee-hanging lift introduced earlier, which is slightly more difficult than the knee-hanging lift. Before practicing this movement, your waist and abdominal muscles must be exercised. In addition, other action essentials are the same as practice and knee hanging.

3. Mechanical abdominal training method

A. Slowly press down the crossbar with the strength of the abdomen until it is close to the knee, then lift the body, 90 degrees upward between the upper body and the lower body, pause slightly, and then do the next action, which is mainly to train the main abdominal muscles.

B. Suggested amount: 4 groups, each group 12- 15 times, from light to heavy.

C. Breathing: lower vomiting and upper inhalation.

4. Stretch your legs on your back (exercise the lower part of rectus abdominis)

Lie on your back with your arms at your sides and your palms under your hips (this will keep your lower back straight throughout the exercise). Put your legs together so that they are perpendicular to the ground and your knees are slightly bent. Lift your head and shoulders off the mat, pull your pelvis towards your ribs, and slowly lift your legs towards your torso until your feet are just above your hips. Straighten your legs and stretch your pelvis as if your feet have reached the ceiling. Lower your legs to the starting position and repeat this action.

5. Turn over and sit-ups (exercise the upper part of rectus abdominis)

Lie on your back, bend your knees, step on the ground with your feet, and put your hands gently at your sides. Stretch your legs while your feet are shoulder width apart, slowly lift your head and shoulders off the ground, and bend your torso to the left at a 45-seat angle. Return to the original position, and then bend the torso to the right at a 45-degree angle in the same way. Repeat this action. When you feel tired, please start the next action immediately: sit-ups with bent legs.

6. Leg-bending sit-ups (exercise the upper part of rectus abdominis)

Lie on your back, gently hold the sides of your head with your hands, with your thighs perpendicular to the ground and at a 90-degree angle. Keep your thighs vertical to the ground and lift your head and shoulders off the ground as soon as possible. Return to the starting position and repeat this action.