Fitness and thin waist exercise is the basic method to keep healthy. Exercise can improve the body's resistance. Aerobic exercise is very beneficial to our health. The importance of sports to the three high people is self-evident. Let's take a look at the knowledge about fitness and thin waist exercise with me.

Body slimming exercise 1 the first move: lying down and stretching.

1. Ready to move: lie flat on the mat, stretch your hands up, and naturally straighten your feet down.

2. Turn your hands inward, put your palms on the ground, stay for 3 to 5 breaths, and do it for 3 to 5 times.

3. Note: If your waist is suspended and you feel uncomfortable, you can put a small pillow or sheet on your waist.

4. This action can tighten the waist, stretch the side safely, and extend the stay time to 1 minute according to personal circumstances.

The second measure: stand sideways.

1, preparatory action: stand with your feet slightly open, abdomen closed, your left hand close to your left thigh, and your right hand straight up.

2. Bend the upper body to the left, keep the right hand straight, keep the lower abdomen contracted, stay for 3 to 5 breaths, and do 2 to 6 times.

3. Switch sides and repeat the action of 1-2.

4. note: after practicing many times, you can strengthen your stay time and strengthen your lateral extension.

The third measure: kneeling on the side.

1. Pre-action: Kneeling posture with knees as wide as hips, with instep flat on the ground or toes pedaling, which can be adjusted according to your own comfort level.

2. Put your left hand on your waist, and stretch your right hand backwards. Stay for 3 to 5 breaths and do 2 to 6 times.

3. Repeat the action of 1-2.

4. Note: Don't push the waist, but remember to shrink the abdomen (it can also protect the waist), let the spine and arms stretch, and twist to make the side stretch more thoroughly.

Body slimming exercise 2 office workers lose weight quickly.

1, pat the lower abdomen

Stand naturally, breathe naturally, relax all over, and then pat the lower abdomen alternately with both hands (hard and comfortable), one beat is one beat, and * * * makes four eight beats.

Step 2 Turn the crotch horizontally

Stand naturally, breathe naturally, relax all over, then hold both sides of the crotch with both hands, so that the crotch rotates horizontally from left to front, right to back to left, and one beat is turned into one beat, and * * * makes two eight beats; Then let the crotch rotate from right → front → left → back → right in the opposite direction, and also do two eight beats.

3, rubbing the abdomen

Stand naturally, breathe naturally, relax all over, and then rub the pubic bone with both hands on both sides of the lower abdomen, rubbing one beat at a time, and * * * do four eight beats.

4. Gently rub navel and abdomen.

You can stand naturally, sit flat or lie on your back, breathe naturally and relax. Place the palm of your hand inward on the navel and abdomen, then gently rub the navel and abdomen clockwise, with one lap as one beat, and then gently rub two eight beats; Then gently knead two eight beats counterclockwise.

5. Twist your hips sideways

Stand naturally, breathe naturally, relax all over, and then hold both sides of the crotch with both hands, so that the crotch is twisted from left to right, and the twist is one beat at a time, and * * * makes four eight beats.

6. Abdominal breathing

You can stand naturally, sit flat or lie on your back, breathe naturally, relax your whole body, think about your navel and abdomen slightly, and then do abdominal breathing: when breathing, your lower abdomen is slightly adducted, and your front and rear genitals are also slightly adducted; When angry, the lower abdomen protrudes slightly outward, and the front and rear genitals also spit slightly outward. So one breath is one beat and * * * is four eight beats.

7. Circular motion

Stand up and do more exercise. For example, bend your legs and let your knees move in a circle. Then, the hips also do circular motion in the same way, clockwise and counterclockwise for 3 times respectively.

8, hip press

Sit in a chair, put your hands on both sides of the pelvis, help your hips press down on the seat cushion and press the back of the chair with your back. Repeat 3 times, then move your hips left and right. If you feel your blood flowing faster, it's a sign that your body is receiving signals.