The most effective way to exercise waist fat is a problem that many friends who want to lose weight are very concerned about. Waist fat really affects the image, so many friends who want to lose weight are very upset and don't know how to lose waist fat. Let's take a look at the most effective waist fat exercise method with me.

The most effective exercise method for waist fat is 1 1, and sit-ups.

Yes, you know, it's an old-fashioned way, but lying down and stretching is really useful for relaxing. If other methods can't get immediate results, consider doing 10- 15 minutes of sit-ups every day. Remember to put your hands next to your ears, not behind your head, so as not to strain your neck or back.

2. jump out of fat.

Dance is a very effective way for women to lose weight. Through rhythmic dancing, you can consume a lot of fat and calories in your body, and at the same time make your waist slimmer. In a wide variety of dances, belly dancing, salsa and other dances have a good waist-thinning effect. Worth choosing!

3. Replace your chair with a diet ball.

Maybe you think it's a bit silly to sit on the weight loss ball instead of watching TV in the usual chair; However, it is very beneficial to strengthen your stomach when you have to balance your body sitting on the ball with your muscles, especially those in your abdomen.

4. Bend down and lift.

If you find it difficult to do sit-ups, do bending exercises instead, which is equally effective and easier to do. Lie on your back on the floor with your hands at your sides. Lift your hips off the ground with only your abdominal muscles, while sticking your arms and shoulders to the floor. Hold this position for a few seconds, and then gently fall back to the ground. Repeat this action 15-20 minutes.

Step 5 do yoga

Yoga has always been the best choice for women to lose weight. This sport is not only unlimited, it can satisfy almost everyone, and it is also very effective for the adjustment of body and mind. When practicing yoga, you can fully eliminate body fat and shape a perfect body shape. For women who love beauty, it should be a very good choice!

6. Check your body posture

I want to keep my lower abdomen flat and my back strong. Because the muscles around the waist also support the spine, standing up straight can keep the muscles in the back and abdomen tense.

7. Continue to do sit-ups and twist your body.

Once you have done sit-ups for a while, you will find it much easier to do them. Don't give up or do more, but do it in another way Put your hands to your ears, slowly lift your body, then bend your body-starting from your waist, not from your back or shoulders-and try to reach your knee with your elbow in the opposite direction, and so on, and reach your left knee with your right elbow. Let go and return to your original position. Repeat, and hold on to 10- 15 times.

8. Enough toes

If you are tired of doing sit-ups, try this study. Lying on the floor, arms raised vertically, pointing to the ceiling. Lift yourself up slowly and get your hands closer and closer to your toes-as long as you can reach them. Then return to the starting position. But take your time to fully stretch your muscles. Repeat 15-20 times.

9. Abdominal exercise

This is very relaxing, especially when you feel too lazy to do sports. Just tuck in. You can do this when you are walking or waiting for a bus. This posture can help you keep your abdomen flat.

10, diet thin waist

Not only will excess fat cause our waist and abdomen to go out of shape, but the toxins in the body will not be discharged in time.

Waist fat is the most effective exercise method II. Arch exercise

1, ready posture: kneeling, head up, back straight.

2, action: arch back, bend over, contract abdominal muscles, maintain posture for 5 seconds, restore. Do it eight times. Exhale through the mouth when contracting abdominal muscles and inhale through the nose when recovering.

Second, rowing.

1, preparation posture: sitting posture, legs bent apart, arms raised horizontally in front, palms down.

2. Action: stretch your hands forward, bend your upper body forward, and stretch your head between your knees to restore. Do it every 6 seconds 1 time and repeat it 24 times. Belly in when your back is straight. Exhale when the upper body leans forward and inhale when it is straight.

Third, abdominal exercise.

1, preparation posture: supine, legs apart, waist off the ground, arms flat on the side.

2, action: tighten the abdominal muscles, so that the spine is close to the ground, keep the posture for 6 seconds, and then relax and recover. Repeat 12 times. Exhale when the abdomen is closed, and inhale when you relax.

Fourth, torsional movement.

1, preparation posture: sitting posture, arms drooping naturally, left leg bending to the right, right leg bending upward, feet on the outside of left thigh.

2. Action: twist the upper body to the right, put your left hand on your right foot, put your right hand on the floor behind you, and look at your right shoulder. Hold this position for 20 seconds. Change direction and do the same thing. Repeat twice each. When you turn around, close your abdomen and take a deep breath.

Verb (abbreviation for verb) body bending sideways.

1, ready posture: sit cross-legged and put your hands on the ground beside your body.

2. Action: the left hand slides out to the left, the upper body bends to the left, the right arm is raised, and then swings to the left, repeatedly bending to the left four times, and restoring. Do it four times on the right. Repeat it twice. When bending sideways, keep your hips still and move slowly and rhythmically.

Six, waist exercise

1, preparation posture: supine, back to the ground, legs bent apart, arms flat on the side.

2, action: abdominal muscles, slowly stand up the waist, until only the shoulders touch the ground. Keep your back straight for 4 seconds. Then slowly lower your waist and recover. Repeat 12 times.

Seven, leg movement

1. Preparation posture: lie on your back, with your left arm straight back and flat, your left leg straight, your right leg bent and propped up, and your right arm flat on your side.

2, action: the back is close to the ground, the left arm is lifted forward, and the left leg is lifted backward, so as to make the two collide as much as possible. Repeat 12 times, and then change the right arm and right leg 12 times. The key is to tuck in your abdomen and keep your back straight.

Eight, keep a beautiful figure

Besides diet, exercise is also indispensable. Only by exercising every day can we keep in good shape.