One hand or overlapping hands, press and knead the palm surface up and down on both sides of waist, tail and buttocks for two minutes, then place the palm roots of both hands on both sides of lumbar spine, and put the other four fingers on the waist, and push the palm roots outward to the axillary midline, and repeat the operation for two minutes.

Second step

Rub the first lateral line of the solar bladder meridian with the thenar of one hand and repeat the operation for two minutes. Then massage the second lateral line of bladder meridian from Rankian point to Blind Gate point, and repeat the operation for one minute.

Third step

With the palms of both hands overlapping, press Mingmen and Yaoyangguan points regularly with the roots of palms for half a minute. Press one waist eye with the tip of one elbow for half a minute from light to heavy, and then press the other waist eye for half a minute in the same way.

part four

Place the thumb ends of both hands at Shenshu points on both sides of the lumbar spine, tilt inward and upward, and press for one minute. Press Qi Hai Shu, Da Shu Chang and Guan Yuan Shu with your thumb and abdomen for half a minute, and press them until they are slightly sour. Don't press hard.

Step five

Put your fingers together to make your palms look empty. Pat your waist and tail with one or two palms for one minute. Fingers together, fingertips apart, wrist relaxed, forearm active rotation, little finger beat waist rhythmically, repeat the operation for one minute.

Step 6

Fingers together, naturally straight. Put one palm on the back of the other palm, with the right hand down and the left hand up. The palm and fingers at the bottom are placed flat on the waist, and they are pushed to the side hard once and for all, while the palm at the top is pushed back hard and moves slowly from top to bottom.

How to thin waist 2 1 and stagger the vertical movement of legs

Lie face up on the ground, cross your legs on the ground and put your head in your hands. Raise your legs until they are perpendicular to the ground, and then raise your head. Stop at the highest point and breathe once, then repeat.

2. Supine board exercise

Hold the handle of the supine board with both hands, straighten your body forward as far as possible, and then contract your body with your abdominal muscles. In this stretching and contracting action, the abdomen is well stretched.

3. Bending motion of long arm

Lie face up on the mat, hands straight above your head, palms closed. Knees bent. Then push your upper body up and push your shoulders hard, but don't stretch your neck and keep your arms straight. Put it down again. Repeat.

4. Abdominal exercise of lying down and lifting legs

This exercise also makes full use of the strength of abdominal muscles, focusing on the following strength. Exercise: Lie on your back with your hands at your sides and your feet crossed.

Abdominal muscles with hard legs up and knees bent'. Then put it down. Say it again. Because the action is relatively simple, we must rely on the strength of the abdomen rather than the strength of the thigh.

5, the deformation of sit-ups

This exercise is especially effective for people with enlarged abdomen. Lie at the end of the bed, keep it outside the bed below the hips, and then bend your knees so that your thighs are above your abdomen. Put your hands on your sides and palms under your hips.

Next, you should tuck in your abdomen, straighten your legs forward at a speed of slowly counting to 10 to make your body in a straight line, then bend your knees at a speed of counting to 5 and return your thighs to their original positions. Pay attention to relax your back, shoulders and arms, and feel your stomach working.

6. Massage method

Take the navel as the center, draw a question mark on the abdomen, and massage along the question mark, first on the right side and then on the left side, 30-50 times each, 1 time every day. Massage can raise skin temperature, consume a lot of energy, promote intestinal peristalsis, reduce intestinal absorption of nutrients, promote blood circulation, and let excess water be excreted.

7. Abdominal breathing

When inhaling, the abdomen bulges; When exhaling, the abdomen contracts. This is a necessary training for people who practice yoga or make sounds. Helps to stimulate gastrointestinal peristalsis, promote the discharge of waste in the body, smooth airflow and increase vital capacity.

8. Walk with your stomach closed

When walking and standing, you should contract your abdomen and cooperate with abdominal breathing to make your abdominal muscles firm. I won't get used to it for the first day or two, but as long as I always remind myself that "I can lose weight by shrinking my abdomen", after a few weeks, not only my abdomen will be flattened, but my walking posture will be more charming.

9, housework abdomen method

Remember an important rule: avoid light and focus. For example, don't use a vacuum cleaner when sweeping the floor. Use a rag and broom to consciously increase the amount of exercise.

Choosing to wash clothes and iron clothes at noon with high temperature will cause a lot of sweat; When you are hungry, make yourself a delicate slimming lunch. "Chefs" generally don't want to eat their own food, just to control your appetite.