First do supine leg lifts. Divide 30 people into four groups.

Then, do this hip-closing action, with your legs apart, your hands flat on your sides and your waist raised. Also do 4 groups.

Then lie on your side, with one hand supporting your head and the other hand supporting the bed, and do side leg lifts. Pay attention to toe down, heel up and other leg up. Don't run as fast as she does. Slow down and don't jerk your legs. Don't make mistakes. If it's done well and your hip side is not sour, you're not doing it right. This one is made of 20 legs, the last one should be lifted and stopped for a while, and then the other leg should be changed. Also do 4 groups.

After the side leg lift is completed, gently pat the sore place with your hand to relax your muscles. You don't have to do it all. If you want to do it 20 times, you have to do it, and then change your other leg to do side lifts.

Finally, you stand panting in front of the mirror, and you will be surprised to find that your belly circumference is less than xx cm! !

Subtract the "small belly" from the three strokes-women are afraid of being fat and have been looking for a good way to lose weight. In fact, it is also possible to lose weight by massage under the condition of controlling diet and insisting on exercise. Here is a method of self-massage and exercise to reduce abdominal and waist fat: acupoint massage Shu Tian: 2 inches beside navel, a little on the left and a little on the right. Shenshu: In the lower back, flush with the navel, 65,438+0.5 inches beside the spine, one point on the left and right. Guanyuan: 3 inches below the navel. Waterway: 2 inches next to Guanyuan point, one on the left and one on the right. Dachangshu: that is, Shenshu point is 2 inches below, with one point on the left and one point on the right. Chengshan point: the midpoint of the calf, where the calf muscle becomes the achilles tendon, a point on the left and a point on the right. The above acupoints are all pressed, and it is advisable to have a local pain. The order is from top to bottom, from front to back, and each acupoint is pressed for about half a minute, * * * for about 5 minutes. Health massage (1) Abdomen rubbing: Sit or sleep on the bed, relax the abdomen with overlapping palms, massage the abdomen with slight pain for about 3 minutes, and then rotate the abdomen clockwise for about 3 minutes. (2) Massage the thyroid gland: The thyroid gland is located on both sides of the Adam's apple and is a soft glandular tissue. After getting up every morning, gently massage and then rub for about 2 minutes each time. Insist on exercise because weight gain is mainly due to excessive intake of energy, which leads to excessive deposition of adipose tissue, so it is very important to insist on exercise. Jogging or walking for half an hour every day to 1 hour has a good effect on losing weight. At the same time, it can also improve other symptoms, such as constipation, insomnia, hypertension and so on.

Slimming: It's so easy to lose weight.

With the growth of age, it becomes more and more difficult to lose a small belly. This is because the change of hormone secretion makes it easy for fat to accumulate in your abdomen as you think, which makes your abdomen fatter and fatter. University of vermont once conducted a study on 178 women aged 20-60. Although they all have a healthy weight, the oldest women have 55% more abdominal fat than the youngest women.

However, a big belly is not inevitable. Dollas's abdominal adjustment training is your secret weapon. Because it can make every abdominal muscle move: drooping six-pack rectus abdominis, flabby fat and fat transverse abdominis on both sides of the waist, which are always neglected in previous exercises, Michelle Dozois, the Latin American coach of Dollas, who designed this exercise, said that every beat of the exercise will bring your navel closer to the middle, thus flattening your lower abdomen. Do it three times a week and once every other day, which can make you lose your small belly easily.

★ Toe on the ground

A, lying flat: the thigh is bent at a right angle of 90 degrees, and the calf is parallel to the ground. Hands naturally lie flat on your sides, palms down. The upper body is tight and the back is close to the floor.

B. Inhale: The left leg is lowered in two parts, starting from the buttocks only, and the toes rush down to the ground (the toes can't really land). Exhale, return the leg to the starting position in two parts, and then change the right leg to do the same action. This way, the legs alternate, and each leg does 12 times.

★ Around the thigh

A, lying flat: the thighs are straight. Lift your left leg at 90 degrees to the ground. Toes taut, hands naturally flat on your sides, palms down. Hold this action for 10 to 60 seconds. If this posture makes you uncomfortable, you can bend your right leg and put your feet flat on the ground.

B, the left foot rushed to the ceiling around a small circle, and at the same time turn the left leg from the thigh root. Inhale when you start this action. Finally, exhale. When doing this action, your body should be tight, stay still and don't waver. Turn six times and turn six times in the opposite direction. So is the other leg.

★ Cross.

A, if the toes touch the ground, but hands should be crossed behind the head, elbows outward, and head, neck and shoulders should be raised.

B, inhale, at the same time, the upper body is lifted, the left shoulder is close to the right knee, and the left leg is extended upwards, making an angle of 45 degrees with the ground. Turn left when exhaling, with your right shoulder close to your left knee and your right leg straight. This is a beat. Do this in six beats.

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