In fact, as a woman and an office worker, you don't need to do big exciting exercises every week. Such a fitness plan is more formal and not applicable. What you need is gradual exercise, or you just need to follow the trend and go to the gym.

You don't need a gym fitness program.

1. Running. Jog 1 2 times a day for more than 30 minutes each time. Methods Random, treadmill, park, playground. .

2. Flexibility training. Every day in leg press, try to touch your knees with your head, sit on the carpet and spread your legs as far as possible, and touch your toes with your hands. Wait ~ ~

3, sit-ups, 2-3 groups a day, 30-40 in each group. Or do 4-6 groups quickly for each group 10- 16.

These are the simple initial steps of fitness. If you can stick to 1-2 months to prove that you really have the perseverance and determination to keep fit, then it's not too late to go to the gym.

◆ First, how to reduce abdominal fat:

Because many office workers sit in the office for a long time and lack exercise, it is easy to accumulate fat in the abdomen, which 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 abdominal fat:

Because many office workers sit in the office for a long time and lack exercise, it is easy to accumulate fat in the abdomen, which 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 feel a little 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.

Eliminate the tension 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.

The food should be cooked.

Nowadays, fashionable cooking is half-baked, which makes starch impossible to destroy. Starch sugar in most vegetables and grains accumulates in the large intestine, producing carbon dioxide, which leads to abdominal bulge.

Eat healthy food

Yogurt and fermented milk can activate substances necessary for digestion and help improve the intestinal microbial system, thus preventing 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.

A strong abdominal wall reduces flatulence.

Take a walk, drink water and massage.

Walking and drinking water is good for flatting your stomach. At the same time, you can do circular massage on your abdomen every day.

Increase minerals and avoid premenstrual syndrome.

If your waistline is bigger than usual before menstruation, you can try to eat foods rich in 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 this PMS.

Control respiration

Proper breathing helps to eliminate toxins and nervousness in the body, make people feel happy and maintain a beautiful posture.

1: Pilates suits you very well;

★ Office workers who lack exercise, sitting in the office all the year round, make their muscles lose strength and can't support their bodies, so they are prone to backache, and even their body lines are out of shape over time. Pilates helps to re-stretch tight muscles, just like doing deep massage, and at the same time practice muscle endurance to evenly distribute body pressure.

★ Many people "sit" on the computer every day, and the "lifebuoy" formed on their waistlines is getting bigger and bigger. Pilates exercises the muscles of the abdomen, side waist, back and buttocks, which can not only remove the "life buoy", but also relieve the pressure in the heart, and is most suitable for office workers.

2. Running:

3-4 times a week. 30-40 minutes each time. Heart rate range (220 years old) x60-70%.

3. Strength training: 3-4 times a week.

Adopt cyclic training method: (chest, shoulders, back, legs, abdomen, buttocks, two or three heads), and select each part.

1-2 action. Each action is a 1-2 group. Each group 15-20.

Rest between groups for 60-90 seconds.