1. Weight loss exercise.
1. Sit-ups
Sit-ups are an effective way to slim your waist. Therefore, even if the work is busy, it will be very easy to insist on doing 30 sit-ups before going to bed every night. The key to sit-ups and thin waist is to move the strength of the upper body out of the abdomen as much as possible to achieve the effect of thin waist. However, this kind of exercise is not suitable for people who have just had enough to eat. They should rest at least 1-2 hours after meals. The bed is not the best place for sit-ups, and the hard floor is easy to cause sports injuries. It is best to spread a yoga mat on the floor.
2. Support movement
Lie on the floor and support the ground with your elbows, just like praying, with your shoulders and elbows in a straight line. Hold your hips tight, keep your back straight, and don't hunch over. When lifting the body, the elbows and toes should support the weight of the whole body and keep this action for 30 ~ 60 seconds, or keep it until the back feels uncomfortable and can't hold on any longer, then return, relax the hips and stop the action.
3. Support movement
Lateral support movement
Lie on your side on the floor, bend your legs, and naturally put your hands under your body. Lift your body slowly, just like building a bridge. Support your body with your forearms and knees, and try to keep this movement until you can't support it anymore. You can also stop when your hips start to move down slowly and you can't keep the bridge shape. Then take a break and repeat 10 times.
4. Fitness ball practice
Let yourself lie on the fitness ball, let your lower back touch the fitness ball, put your hands across your chest and hold your head. Lift your upper body at the waist, let your body leave the fitness ball and pay attention to balance. Then lie down and repeat this action, just like doing sit-ups on a fitness ball, which can effectively slim the waist and abdomen.
Lift your body and legs.
Lie on your back with your arms and legs straight and your shoulders bent. At the same time, lift your legs, keep your hands as close to your legs as possible, and let your abdomen be squeezed. Keep this action for 3 seconds, and try to keep your body V-shaped. Note that this action only allows a small part of the back to touch the ground. When you can't hold on, put down your body, relax and repeat this action.
Step 2 reduce your stomach and practice your movements
1, running for 3 minutes+sit-ups (mainly to exercise abdominal muscles) 1 min.
2. Run for 3 minutes+squat with bare hands (mainly to exercise leg muscles) 1 minute.
3, running for 3 minutes+push-ups (mainly exercise chest muscles) 1 minute.
4. Run for 3 minutes+supine leg lifts (mainly to exercise abdominal muscles) 1 minute.
5. Run for 3 minutes+squat with bare hands (mainly to exercise leg muscles) 1 minute.
6, running for 3 minutes+flat support (mainly exercise abdominal muscles) 1 minute.
7. Run for 3 minutes+pedal reverse flexion and extension (mainly exercise triceps brachii) 1 minute.
8. Run for 3 minutes+sit with your legs closed (mainly for abdominal muscles) 1 minute.
9, running for 3 minutes+supine knees and hips (mainly exercise lower back muscles) 1 minute.
10, running for 3 minutes+supine knees and legs (mainly to exercise abdominal muscles) 1 min.