First rub the abdomen: the practitioner lies on his back on the bed, puts his hands together, puts them on the abdomen clockwise for 50 times, opens his hands on the abdomen, and then reciprocates up and down for 50 times. Ask him to hold his breath and lift his abdomen, in a group in the morning and evening. Second, the body rotates: the legs are upright and shoulder-width, and the hands are akimbo or pituitary side, swinging with the body and rotating left and right for 50 times. When turning, the legs should not move, the turning range should be large, the waist should be straight, and the head and neck should be on it. Third, the body bends forward and stands back: the legs are upright, shoulder-width apart, and the upper body tends to bend forward and stand back. Ask your knees to be straight and your hands to touch the ground as much as possible, and do it 50 times in a row. (you can also step by step according to your physical condition). Fourth, lift your legs in turn: start standing on your legs (you can also use the wall, desk, windowsill or carpet where you are resting on your bed). Try not to move your upper body, lift your knees to your chest as much as possible, hold your legs with your hands, and do it 50 times repeatedly. 5. Sit-ups: Practitioners lie on their backs on the bed or carpet, legs straight, upper body forcibly sit up, then lean forward, touch their toes with both hands at the same time, and repeat several times. 6. Hip-twisting small jump: in situ, both feet jump up straight knees and twist hips, while both feet jump up and twist hips left and right. Swing your arms around your chest and do it in the opposite direction to your hips, and repeat it several times in a row. There are many ways to exercise your waist and abdomen. The above exercise methods are easy for exercisers to do. You can choose individually or comprehensively, and you must persevere; It's no use exposing yourself to the cold of interest. Only if you are serious, strict and meticulous, and you don't get tired of one person every time you practice, can you get results and you will certainly benefit a lot. First, how to reduce abdominal fat: Many office workers are prone to accumulate fat in the abdomen due to sitting in the office for a long time and lack of exercise. Abdominal fat belongs to deep fat and needs all kinds of cooperation to solve it effectively; 1. Change your eating habits. Don't sit down or sleep on your stomach immediately after eating. It's best to stand all the time. You can choose to take a walk or pack some things. In addition to reducing fat accumulation, it can also help digestion. Because within 30 minutes after a meal, if you are still, it is most likely to form abdominal fat. 2. Walking posture and sitting posture should be correct; When you walk, you should hold your head high and swing your arms. Always hold your arms on your chest. Abdominal muscles are weak and easy to protrude. Moreover, walking with swinging arms not only consumes a lot of energy, but also looks particularly energetic. When you sit down, you should also straighten your back, don't bend over, and don't straighten your abdomen, so that you can exercise your abdominal muscles and make them strong and not easy to collapse. 3. Cooperate with sports; Shake the hula hoop or do sit-ups and stretching exercises at any time, which can gradually eliminate abdominal fat, make abdominal muscles stronger and make it more difficult to accumulate fat. ◆ Second, how to reduce the fat in the stomach: Many office workers are prone to accumulate fat in the abdomen due to sitting in the office for a long time and lack of exercise. Abdominal fat belongs to deep fat and needs all kinds of cooperation to solve it effectively. First, we should change our eating habits. Don't sit down or sleep on your stomach immediately after eating. It's best to stand all the time. You can choose to take a walk or organize something. This can not only reduce the accumulation of fat, but also help digestion, because within 30 minutes after eating, if you don't move, it is most likely to form abdominal fat. Then it is necessary to walk and sit correctly. When you walk, you should hold your head high, swing your arms, and always put your arms around your chest. Abdominal muscles do not contribute, so it is easy to stand out. Moreover, walking with swinging arms not only consumes a lot of energy, but also looks particularly energetic. When you sit down, you should also straighten your back, don't bend over, and don't straighten your abdomen, so that you can exercise your abdominal muscles and make them strong and not easy to collapse. Finally, with exercise, shaking hula hoop or doing sit-ups and stretching exercises at any time can gradually eliminate abdominal fat, make abdominal muscles stronger and make it more difficult to accumulate fat. Generally speaking, many slimming creams on the market can only help the body eliminate water after use, but can't really eliminate fat. There are even many slimming creams, in which aminophylline is added. It is said that it can decompose fat cells and make users get immediate results. In fact, up to now, there is no relevant clinical research to prove that aminophylline can decompose fat, so if you want to reduce excess fat, you must improve your diet and lifestyle, which is the way to get rid of it. ◆ Third, the secret of flat abdomen: sitting at a desk from nine to five every day makes many working girls' abdomen a bit "pregnant in October". People who lack exercise and sit and work after lunch are most likely to have a "belly" in their abdomen. In addition, urbanites are generally prone to small gastrointestinal problems, and indigestion can also lead to poor abdominal shape. In the details of daily life, if we pay a little attention to some basic rules, then a flat abdomen will still grow around. Relieve the nervousness during eating Many people have sensitive stomachs, especially women. It may be the problem of hormone receptors in digestive tract mucosa, which leads to repeated intestinal dysfunction, which is mistakenly called colitis. The daily preventive measures are to have the correct posture when eating, chew slowly, the environment should be quiet (if the TV is turned off) and chew fully. Food should be cooked. Nowadays, popular cooking is semi-cooked, which makes the starch unable to be destroyed. Starch sugar in most vegetables and grains accumulates in the large intestine, producing carbon dioxide, which leads to abdominal bulge. Eating healthy food yogurt and fermented milk can activate the substances necessary for digestion, help improve the intestinal microbial system, and thus prevent abdominal bulge. Drink less carbonated drinks and chew less gum. When drinking aerated drinks or chewing gum, you will swallow a lot of air, especially the polyols contained in chewing gum, which will not be digested by the small intestine. Exercise a strong abdomen and a strong abdominal wall can reduce bloating. Walking, drinking water, massage walking and drinking water are beneficial to flat abdomen. At the same time, you can do circular massage on your abdomen every day. Increase minerals to avoid PMS. If your waistline is bigger than usual before menstruation, you can try to eat iron (fruits, dried fruits), calcium (dairy products and mineral water) and zinc (red meat, fish, shells, seafood ...), which can help you balance hormones and avoid PMS. Controlling breathing and breathing correctly can help to eliminate toxins and tension in the body, make people feel happy and maintain a beautiful posture.