Method 1: Basic exercise+belly reduction exercises.

Who is the chief culprit of your abdominal obesity? It's excess fat and toxins. To destroy these two enemies, the most important thing is to promote metabolism. Good metabolism can promote fat burning, improve gastrointestinal function and make intestinal detoxification smooth. Is there any way to promote metabolism? Sports, of course. Exercise can promote metabolism. In fact, whether it is to lose weight for the stomach or other parts, exercise is essential. It is suggested that MM insist on aerobic exercise every week, and can do some exercise such as running and cycling, which is very helpful for losing weight. On this basis, targeted gastric reduction exercise will have a good effect. Here are three sets of stomach-reducing movements for everyone.

Action 1: lift your hips with one leg.

Relax and lie on the bed, slowly bend your right leg and knees so that your right foot can step on the bed, then lift your left leg and put it on it. Keep your arms on the bed, palms down. Then tighten the abdomen, tighten the buttocks, and slowly lift it to make the upper body straight. After a few seconds, slowly put down your body, restore your starting posture, and repeat the exercise for 20 times. Repeat the practice of exchanging legs.

Action 2: Squat and jump

Specific operation: 1. First, stand with your legs spread shoulder width, arms raised to chest height, and elbows bent over your chest.

2, upper body posture, legs and knees slowly bend, so that the body squats until the thighs and calves stop vertically.

3. Jump vertically. During jumping, you should tighten your hips to keep your body upright. After falling, recover your posture and repeat the exercise.

Note: it is very important to tighten the abdomen when practicing this set of movements, especially when the body jumps, it is necessary to concentrate on the abdomen. Inhale when you take off, exhale when you fall, and keep your body balanced during exercise.

Action 3: Take a deep breath and tighten your abdomen.

Before you start, close your eyes, breathe naturally, and feel relaxed in your shoulders, back and abdomen. After adjustment, close your mouth and inhale deeply through your nose to absorb a lot of fresh air. Then open your mouth slightly and spit out the gas slowly. Hold your breath halfway out and tighten your abdomen at the same time. When you feel that the air you just inhaled reaches the position of your chest, relax your abdomen, let the gas return to your abdomen, and then exhale. Continue to practice this way for 5 times, and then repeat it for 5 times after a short break.

Note: When practicing this breathing action, you can clearly see the movement of the abdomen. Breathe as required, and don't disturb the steps. Pay attention to relax your shoulders and keep your back straight during practice, otherwise it will affect your breathing effect. In addition, it is best to do it in a place with good air circulation.

On the one hand, practicing this set of movements can exercise abdominal muscles, on the other hand, it can promote blood circulation, improve the metabolic rate of fat cells and promote the burning of fat. You will feel refreshed after practice.

Method 2: Stand up after dinner.

This method is very simple, that is, get up and stand for a while after each meal, instead of just sitting or going to bed directly. Sitting after a meal will encourage the small belly and let the fat accumulate continuously, thus increasing the abdominal fat. If you stand after a meal, you can avoid this situation, and you can also practice some small moves to promote weight loss, such as gently massaging your hands and feet, but be careful not to massage your abdomen casually. It is not suitable for abdominal massage after meals, and it will also affect digestion if it is not handled well. In fact, standing well helps to thin your stomach. Or you can stand against the wall and tighten your abdomen when you stand, so you will feel tired after a few minutes, but stick to it. I believe many MM have heard of this method. In fact, to make this method more effective, we must stick to it. Don't give up after several attempts and then complain that this method doesn't work. As long as you get into the habit, you can see a good effect of reducing your stomach.

Method 3: always remind yourself to do abdominal wrinkle removal.

MM who has practiced related belly-reducing actions should find that many actions have detailed belly-reducing actions. In fact, it is very helpful to lose weight. The belly is getting bigger and bigger because of lack of exercise, and the abdomen has hardly been effectively exercised except breathing. Therefore, in order to solve this problem, I suggest you practice reducing your stomach more, as long as you remember, exercise your abdominal muscles, whether you are sitting in the office or walking. At first, you consciously contract your abdomen. When you become a habit, you will find that your abdominal muscles are stronger and your fat is reduced by a circle. Abdominal tummy tuck is actually a change in daily habits. In addition to this detail, we should also correct sitting and standing posture at ordinary times to reduce the possibility of abdominal fat accumulation.

Method 4: Eat more liquid food.

Pay attention to diet in daily stomach reduction. In diet, I suggest you eat more liquid foods, including porridge, soup, soybean milk, fruit juice and other liquid foods. Eating this kind of food during weight loss can prevent excessive calorie intake, and liquid food can be easily absorbed and digested after entering the intestine, which can prevent stomach swelling after satiety, help clean up intestinal waste, promote defecation and avoid abdominal distension caused by constipation. Now in autumn, you can drink porridge for breakfast, and adding a small amount of honey to porridge can also play a role in health preservation. The simplest thing is to drink water, and the effect of cleaning the small abdomen of the intestine with boiling water is very outstanding. The most nutritious liquid food should be milk. You can drink 2~3 quilts of milk every day. Calcium in milk can also promote the burning of fat. In addition, you can drink soup before meals to increase satiety. Therefore, liquid food is very helpful to lose weight, but it should also be noted that you can't just eat liquid food for a long time, otherwise it will lead to malnutrition and other problems.

Method 5: The best stomach-reducing food: fruits and vegetables, honey.

I believe many mm want to know what is the most effective for reducing their stomachs. In fact, in daily life, foods that can help reduce stomach are very common, including vegetables, fruits and honey, and these kinds of foods are also the best foods to reduce stomach. I suggest you keep eating these foods every day. There are also mm who report that they eat fruits, vegetables and honey every day, but why hasn't the problem of abdominal obesity improved? If this happens, it is probably because the diet is incorrect. If you just eat a little, or just take them as the staple food, it is not the best way to eat. The former is because the consumption is too small, the effect is greatly reduced, and the latter is because it is easy to rebound, which makes the abdominal obesity problem recur.

In fact, there is no need to make a big change in diet, just add these foods to three meals, and ensure that the intake of fruits and vegetables is not less than 500 grams, and honey is about 50 grams. If there is a serious constipation problem, you can appropriately increase the consumption. And insist on eating every day, form a habit, and let your stomach adapt to this way, in order to effectively lose a small belly.

Thinner thigh method:

First, ride a bike.

1, lie flat, bend your legs and lift 45 degrees.

2. Legs alternately extend and contract forward. This posture is like the movement of your feet when riding a bicycle. )

Step forward and keep your feet off the ground for about 30-60 degrees for 5 minutes.

This method can exercise thighs, waist and abdomen, which means that these three places can lose more fat.

Second, other sports methods

Stand at attention with your hands at your sides. Bend your knees and touch your toes (remember not to push too hard). The trick is not to bend your back muscles, just bend your knees. Then gently return to the original position. This action takes about 3 seconds. First, the goal is to do it three times in 10 second. Once you get used to it, speed up.

You can choose any of the above methods. Many people think that the second method is the most comprehensive, the first method is the most effective and the third method has the highest technical content. Give it a try!

The key is to stick to it ~