This group of exercises is convenient, relaxed and effective. Suitable for training every day or every other day.

Exercise: Sit on the edge of an armchair and hold the back of the chair with both hands. It feels like the human body is going to slide off the chair. Relax your back and step on your waist. Put the chair back as far as possible.

Group 1: Alternate cycling. At this time, the leg muscles should be relaxed. Put one foot down as low as possible, but don't touch the ground. The other foot should be bent upward, the higher the better. Repeat the exercise 20 times a day.

The second group: using the upper body posture, the legs are bent upward at the same time, and then stretched downward. Be careful not to lift your waist. Try to make the abdomen and stomach contract, and then try to get close together, so that the abdomen is tight and comfortable, and insist on it 20 times a day.

2. Walk with your abdomen closed.

First of all, learn "abdominal breathing": when inhaling, the abdomen bulges; When exhaling, the abdomen tightens. This is a necessary training for people who practice yoga or make sounds. Helps stimulate gastrointestinal peristalsis, promote waste discharge, smooth airflow and increase vital capacity.

Methods: When walking and standing, abdominal contraction was combined with abdominal breathing to tighten abdominal muscles. I won't get used to it for the first day or two, but as long as I keep reminding myself to "reduce my stomach and lose weight", not only will my abdomen flatten out in the next few weeks, but my walking posture will be more attractive.

3. Turn gymnastics in bed.

Put your hands on your chest, lie flat on the bed, and press your back against the bed. Your legs should be slightly bent. Turn your head and upper body to the left and your legs to the right.

After a few seconds' pause, the head and upper body turn right and the legs turn left. If you repeat this action for 1-2 minutes, you will feel slight fever and abdominal sweating. Keep doing it, and many of you will get the thin waist effect you want!