1, exercise and body shaping Many women don't like exercise, and think that exercise is work, such as sitting in the car and insisting on not standing; You can take the elevator upstairs, and never take the stairs.

In fact, exercise is the healthiest and safest way to keep fit. Through exercise, you can sweat, so as to achieve the purpose of detoxification. If you don't exercise for a long time, you will not only lose your shape, but also lose your flexibility.

Going out for a walk, taking part in some outdoor sports and getting in touch with nature will also refresh you. Long-term exercise can make people healthier and more energetic.

According to the endurance of the body, if we can ensure 30 minutes of moderate-intensity aerobic exercise three to five times a week, it will be of great benefit to maintain weight, improve the sensitivity of the body to insulin and improve the functions of cardiovascular and respiratory systems.

Under the correct guidance of the coach, proper methods and long-term persistence can make muscles stronger, more elastic and healthier. Of course, long-term exercise can also achieve a certain degree of weight loss by burning fat, sweating and releasing excess calories.

However, this method is easy to rebound, and female friends may need to cooperate with other methods if they want to make their breasts fuller, their waists slimmer and their hips rounder.

2, wake up and stretch, effectively boost the spirit.

As long as you stick to it three times a day for 70 seconds each time, you can achieve the effect of slimming. Just stretch for the first time from the time you get up!

As long as you lie in bed, hold your hands high, straighten your legs and use abdominal breathing, you can not only lose weight, but also play a spiritual role!

Step 3 do abdominal exercises

Abdominal exercise is very helpful to eliminate the fat in our abdomen. Specifically, we lie on the ground first and then put our legs together.

Lift your legs slowly and bend your knees slowly. At this time, we can use a big volleyball, put it on our thighs, and then push it up slowly.

At the same time, my upper body is slowly lifted, so that the ball in my leg can return to my thigh, so as to reciprocate and keep training.

Step 4 do leg exercises

Slender legs are also important for shaping a charming figure. Leg exercise is also very helpful to eliminate leg fat.

Specifically, we stand in the same place, then jump one step to the left, one step to the right, one step forward, one step back, back and forth, and jump again and again.

Of course, when you jump again, don't move too much. We think we can support it, so we can speed up the jump.

When jumping, you can clamp your knees and gradually improve the difficulty of jumping, and the effect will be better.

5. Stretch your arms.

One leg is pressed on the fitness ball, and two arms are bent and crossed behind the head. The whole body slowly stretches to the left, repeating many times and changing sides. Exercise the waist, as well as stovepipe and arm.

6, hip shaping

Hands straight to support the ground, legs together; Stretch your back, raise one leg as high as possible, then put it down and switch to the other side.

It has the effect of stovepipe and thin buttocks. Yoga and fitness balls are mixed, and fitness becomes much more interesting at once, and it is easier to stick to it for a long time. A few simple movements can also improve your figure.

Step 7 Stretch at will

Yoga ball is very soft, even if there is no specific movement, stretching the body at will can achieve the effect of beautifying the body lines.

8, standing posture one leg hip exercises

Hold a chair or other support with your left hand, hold your waist with your right hand, hold your chest out, support your left leg, and lift your right leg backwards from the ground. Pay attention to keep the trunk upright and the pelvis stable.

Hip muscle contraction, knee extension, toe extension, 20 times in a row, 20 times on the other leg. Left and right legs 1 group, 4-6 groups per day.

9. Step forward and squat down.

Stand with your legs lunged and do squats. When squatting, the knees of the front legs should not exceed the toes, and the legs should exchange 12- 15 times.

The left and right legs are counted as one group, and four groups are done continuously, with an interval of 1 minute. Fu Hui said that this is a good way to exercise. In this way, she greatly improved her flat hip shape.

10, take a deep breath.

Take a deep breath. When you sleep, your brain stops working and you rely on your body to work. Your breathing is deep and long at this time, but when you are awake, you will find that your breathing is sometimes influenced by your brain.

Taking a few minutes of deep breathing and stretching exercise before going to bed or after waking up can effectively expel excess waste gas from the body, and often help relieve headaches and muscle aches.

Exercise yourself One of the biggest problems that you often encounter when exercising at home is boredom. Your body is doing hard exercise, but your brain is boring. Soon you will not persist and give up exercising.

At this time, whether you are doing sit-ups or jumping around at home, the best way is to keep your mind happy, divert your attention and make your body less painful when doing exercise.

1 1, three meals diet

Many people always eat quickly when they eat, and no matter what they eat, they always look the same. Hungry wolf? Similarly, gobble, but according to a study, no matter how hungry you are when you eat, you should restrain the urge to overeat.

Chewing slowly is not only good for digestion, but also good for beauty. Of course, you must remember to eat breakfast, because not eating breakfast will not only lose weight, but will become fatter more easily.

Moreover, breakfast is the most important of the three meals. People who don't eat breakfast, usually eat irregularly, easily feel tired, dizzy and weak, and over time will cause malnutrition, anemia and decreased resistance.

But also produce pancreatic stones and gallstones. Want to have a great figure, a good figure, it is best to eat well, eat three meals and eat less snacks at ordinary times.

12, the choice of breakfast staple food

1, 3-5 tablespoons oatmeal with milk.

2. Two slices of whole wheat bread

3, a fist-sized whole wheat steamed bread

4. A boiled egg

5. Corn smoked chicken sandwich

13, Choice of breakfast drinks

1, sugar-free and ice-free soybean milk

2. Normal temperature yogurt, low-fat or skim warm milk

Don't drink milk tea or black tea.

Pressing acupoints after breakfast helps to tighten the tendons and promote defecation.

I believe that as long as girls follow the above methods, persist for a long time, maintain good living habits, be strict with themselves and demand more from themselves, their beautiful figure will not be too far away from them.