Everyone only knows that if you want to lose weight, you can only lose weight by controlling diet and exercise, and aerobic exercise is the most effective way to lose weight. Today, I will introduce you to an aerobic exercise that is full of energy and can lose weight happily-aerobics. Today, I will introduce several groups of calisthenics and massage techniques that can reduce abdomen.

1, abdominal exercises

First of all, arch back movement

1, ready posture: kneeling, head up, back straight.

2, action: arch back, bend over, contract abdominal muscles, maintain posture for 5 seconds, restore. Do it eight times. Exhale through the mouth when contracting abdominal muscles and inhale through the nose when recovering.

Second, leg movement.

Lie on your back, with your left arm extended backward and flat, your left leg straight, your right leg bent and propped up, and your right arm flat on your side. Keep your back close to the ground, lift your left arm forward and your left leg backward, and try to make them touch each other. Repeat 12 times, and then change the right arm and right leg 12 times. The key is to tuck in your abdomen and keep your back straight.

Third, torsional movement.

Sitting posture, arms droop naturally, left leg bends to the right, right leg bends and lifts, and feet are placed outside the left thigh. Twist your upper body to the right, keep up with your left hand and right foot, put your right hand on the floor behind you, and look at your right shoulder. Hold this position for 20 seconds. Change direction and do the same thing. Repeat twice each. When you turn around, close your abdomen and take a deep breath.

Fourth, lift the waist.

1, preparation posture: supine, back to the ground, legs bent apart, arms flat on the side.

2, action: abdominal muscles, slowly stand up the waist, until only the shoulders touch the ground. Keep your back straight for 4 seconds. Then slowly lower your waist and recover. Repeat 12 times.

Verb (abbreviation for verb) Body bending sideways.

1, ready posture: sit cross-legged and put your hands on the ground beside your body.

2. Action: the left hand slides out to the left, the upper body bends to the left, the right arm is raised, and then swings to the left, repeatedly bending to the left four times, and restoring. Do it four times on the right. Repeat it twice. When bending sideways, keep your hips still and move slowly and rhythmically.

2, massage the abdomen

First, abdomen.

Stand up straight with your knees together and your elbows support your upper body. As if to press the inner edge of the stomach to the ground and retract the abdomen. Repeat 5 times, and hold for 30 seconds for the fifth time. Press the depression on the edge of abdominal muscles with the palm of your hand, gently press the side abdomen upwards, and massage for 30 seconds while drawing small circles.

Second, the abdomen is lifted up.

First, support your arms on the ground, and then try to support your upper body with elbow strength. Then slowly lift the abdomen and let the abdomen rise from the ground. Keep this state for 30 seconds. Then repeat it about five times.

How to thin waist and abdomen

Third, V-shaped equilibrium.

Take a sports sitting posture, lift your thighs upward, put your hands on the inside of your knees to keep balance, keep your abdomen balanced, and tuck in your abdomen. Repeat 5 times, and hold 10 second for the fifth time.

Fourth, turn on the heart socket.

First put your palm on the heart socket, and then draw a circle from the fingertip under the left rib. While exhaling slowly, draw a circle with your palm and keep turning it gently for about 30 seconds.