Stay on your back with your feet shoulder width apart. First, lift your right foot up 10CM, hook your toes inward, pause for a second, and then gently put it down, paying attention that your heel can't lean against the bed. When finished, change your left foot and repeat the same action. A set of actions is repeated five times.

Effect: It can not only effectively reduce the loss of meat on both sides of the stomach, but also tighten the legs and make the lower body slimmer.

Exercise 2:

Raise your right foot as high as possible to the upper left, pause in the air for a second, then put it down, and then change your left foot when you are finished. Pay attention to the knee can't force, in order to achieve the expected stovepipe effect, and don't strain the leg muscles too reluctantly. Repeat this action 5-7 times.

Effect: It can tighten abdominal and leg muscles.

Exercise 3

Keep lying on your back, hold your knees tightly with your hands, bend your thighs to your abdomen, lift your upper body and lie down gently. Repeat this action for 5- 10 times.

Effect: it can effectively strengthen the strength of the chest and waist, and shrink the waist without losing meat.

Exercise 4:

Keep lying on your back, with your legs shoulder width apart. Bend your arms at a right angle of 90 degrees, stick to the ground, and palm up. Bend your left knee and straighten your upper body so that your right elbow can touch your left knee. Change the right leg, and one group repeats the same action.

Repeat 2-3 groups, each group 10 times.

Effect: Enhance abdominal strength and tighten thigh muscles.

Exercise 5:

Keep lying on your back, with your legs shoulder width apart. Hold the dumbbell with both hands and lift it directly above your chest, keeping your knees straight and not bending. Then adjust your breathing and slowly twist your upper body left and right. Left and right 10 times as a group, repeating 2-3 groups.

Effect: Stretch the muscles on both sides of abdomen and improve abdominal relaxation.

Exercise 6:

Lie on your side and clamp the cushion with the strength of your legs and stomach. Put your hands on the ground and keep your body balanced. Look up and look straight ahead. Adjust your breathing, hold the cushion with your legs and lift it up. Only by moving slowly can we achieve the ideal slimming effect. 10 actions are grouped, and 10 actions are repeated.

Effect: effectively contract the muscles of abdomen, thigh and calf, and make the legs slimmer.

Exercise 7:

Lie on your back with your legs straight and your heels together. Hands akimbo, eyes looking straight up, adjust breathing, slowly bend your knees to your chest, and finally slowly put down and straighten your legs. 15 times as a group, repeating 2-3 groups.

Effect: make the abdominal muscles more compact and effectively improve abdominal relaxation.

Exercise 8:

Lie on your back, legs spread out, shoulder width apart. Keep your arms straight, keep your elbows close to your ears, lift your left leg and your right hand to straighten your upper body, so that your right hand touches the toes of your left leg 7 times each, and repeat 2-3 groups.

Effect: Effectively eliminate abdominal protrusion.

Exercise 9:

Prepare two pairs of rubber bands. Legs are shoulder width apart. Then step on one end of a pair of rubber bands with both feet, cross the rubber bands left and right, and hold the other ends of the two pairs of rubber bands with both hands. Keep the lower body still and twist the upper body left and right. Pay attention to stand up straight and don't lean forward. 20 times as a group, repeat 3-4 groups.

Effect: Stretch the waist muscles to make the waist tighter and slimmer.

The following three groups need warm-up activities: relax the whole body, keep the lower body still, and twist the upper body slightly from side to side. Repeat left and right 16 times.

Exercise 10:

Lie on your back with your hands open at your sides and palms down. Keep your upper body still, bend your knees and lift vertically upward. Then swing your legs and knees together to the left and stick to the ground. The right shoulder must be close to the ground and cannot be lifted. After restoring supine posture, swing your knees to the right according to the same essentials. One group left and one group right, repeat 8 groups.

Exercise 1 1:

Lie on your back with your legs together. Put your hands on your sides naturally. Slowly straighten your legs up with the strength of your hands and abdomen until they are at right angles to the ground. People with bad waist can bend their knees. Repeat this action, group 8.

Results: These two sets of movements are designed for abdomen, and the organic combination of the three can effectively reduce abdomen and play a certain health care role for people with weak waist.

As long as you choose one of these small exercises and keep doing it for ten minutes every day, it will be effective within two weeks. These are all aerobic exercises, so do them slowly. Don't work so hard! If it's the first time, I suggest doing it twenty times first. Look at the personal situation increasing day by day, don't be too reluctant! But you must insist! Come on! ! ! I will succeed!