One: the slight bulge of the lower abdomen is also a place where many beautiful women are dissatisfied. Practice the following actions before going to bed at night, and you will gain a lot. Step 1: Relax and lie face up on the floor with your knees slightly bent and raised. At this time, the psoas major tendon is in a relaxed state, while the spine is in a vertical stretching state. Step 2: Exert your thighs and knees and fold your legs. While exhaling slowly, put your knees close to your chest. At this time, the focus of psoas tendon contraction is to exercise pelvis and stretch back. Step 3: Bend your toes and legs 90 degrees, and apply force to your abdomen, buttocks, thighs and knees. Keep this posture for about 5 seconds. Step 4: While inhaling, slowly restore your legs to the state of step 2, and finally return to the original position. Keep practicing and you'll get results soon. Step 1: Lie on the bed horizontally with your legs together and your hands at your sides. Step 2: Breathe in with your hands and upper body, keep your legs together all the time, and slowly lift them to 45 degrees, which will help stretch the calf muscles and keep 1 minute to complete the process of inhalation and exhalation. Step3: Try to lift the thigh up again and stretch the thigh, so that the leg is at a 90-degree right angle to the upper body. In this process, the upper body is still and the lower abdomen muscles are tight. Pay attention to the abdomen when inhaling, and the breath comes out of the nostrils when exhaling, and keep your legs down slowly 1 min. Teps: This exercise looks very simple. In fact, it is really difficult to lift it to 90 degrees. It needs the strength of the lower abdomen, so it can achieve the effect of slimming the lower abdomen and lengthening the long legs. Do 10 times before going to bed every day, the muscles will lengthen and the abdominal fat will disappear. Stick to it for a month! Three: keep the correct posture: when walking, relax your shoulders, swing your arms naturally, lift your lower abdomen and keep a little nervous. Women who have to sit in the office building for a long time on weekdays should definitely sit up straight, try to sit their hips deeply in the chair and let their waist and back stand up. Breathe by abdomen: The method of abdominal breathing is actually very simple. When we inhale, our abdomen expands, and when we exhale, our abdomen contracts. Although I may not be used to it at first, getting used to it will help stimulate gastrointestinal peristalsis and promote the discharge of waste in the body. On the other hand, it will also make the air flow smoothly and increase the vital capacity. Exercise frequently: In addition to reminding yourself to have an abdomen, do more exercises to lift the anus and take the stairs frequently, so that the fat will no longer sag under the action of gravity; In addition, women who often sit in the office can use the office chair to keep their upper body straight, their pelvis tilted backwards, sit on their hips, and then slowly pull their hips up until they are tightened, and then return to their original state. Helps stimulate gastrointestinal peristalsis and promote the discharge of waste in the body. Pay attention to reducing abdomen: when walking and standing, remember to reduce abdomen forcibly, and then cooperate with abdominal breathing. You may feel very tired a day or two ago, but after a long time, you can see that your abdominal muscles become tight and you can lose weight. Good bath massage effect: when taking a bath, massage clockwise around the navel with warm water shower, and then massage from the lower abdomen to below the chest. When taking a bath in the bathroom, you can take a bath in the order of cold water-warm water-cold water, which has a good effect on burning fat and increasing muscle elasticity. Diet: Nowadays, the society advocates a slimmer body than normal weight, which poses a problem for all people who are unhappy without meat. Is it to satisfy your appetite or to pursue health? Today, let's see how people who want to lose 30 pounds a month should eat ... Monday breakfast: 4 slices of milk, 250 ml of boiled eggs, 1 lunch: rice, 2 tomatoes, tomatoes, cucumbers and ears, dinner: vegetarian noodles, Tuesday breakfast: sesame paste rolls, 1 millet porridge, boiled peanuts,/kloc- Dinner: steamed bread 1 two minced meat, melon and garlic with cabbage Wednesday breakfast: four slices of sauce beef 1 250 ml of milk lunch: assorted fried rice, tomato and egg soup dinner: chopped green onion rolls 1 two fragrant dried celery 50g of shredded pepper and potato Thursday breakfast: steamed stuffed bun 1 two tofu brains 250g lunch: two rice braised wings and roots. Mushroom and rape dinner: fried cake 1, two vegetarian stewed lentils mixed with kelp powder Friday breakfast: sandwich 2 milk 250ml boiled eggs 1 lunch: red bean rice fried dried seaweed cabbage with liver tip Saturday breakfast: fried dough sticks 1 half soybean milk 250-300ml pickles, a little lunch: homemade cake 75g shredded pork, green pepper vinegar boiled bean sprouts dinner. : mung bean thick porridge coriander mixed with bean shreds fried zucchini Sunday breakfast: mung bean thick porridge coriander mixed with bean shreds fried zucchini lunch: rice 1 two half-baked hairtail fried with three shreds dinner: vegetarian dumplings 15 cold cucumber, garlic and fungus dishes