First of all.

sit-up

. This practice is different from the past. Put your feet flat on the bed. Every time you get up, you should reach your toes with your hands and exchange your left and right hands. Don't move too fast, but at a constant speed. The quantity should be moderate.

25-35 a day is enough. Generally, I feel a little sour in my waist and abdomen after finishing, which means it has worked. You must stick to it every day to be effective. You can roll up your legs later, but your hand movements remain the same.

Second.

bicycle; cycling

. Lie flat on the bed, bend your knees, and then do something similar to riding a bike, about 25-30 times each time.

forward direction

When finished, you must step in the opposite direction and continue to do 25-30. Generally, you will feel sour after finishing your legs and abdomen.

Third. Legs up, first, 90 degrees perpendicular to the bed surface, then, legs down, keeping about 60 degrees with the bed, second, 45 degrees, then 30 degrees, and finally, put down. Each stage lasts about 10- 15 seconds. Repeat 5- 10 times.

You can lift your body when you're done. This is the best way to reduce abdominal fat that the teacher has taught in yoga class.

Fourth. After all the exercises, lie flat, then rub your stomach 50 times in the positive direction and 50 times in the reverse direction.

Don't do too many of the above actions a day, you must do them according to the number of times, and you must stick to them every day to be effective. You can finish them in a week and then increase them day by day.

First, second, third, choose two to finish every day. Fourth, do it after exercise every day.

I am doing it every day now, and it is very effective. However, after 8: 30 or 9: 00 every night, you can't eat anything except drinking a small amount of water and eating a fruit.

Eat less fried food,

puffed food

Carbonate Beverages

You can eat it in small amounts, but you can't eat it often. Otherwise, no amount of exercise is useless! You can take a proper walk after dinner, and don't sit down in a hurry.