When it comes to losing weight, many people think of reducing their stomachs for the first time, but in busy daily life, because it is difficult to stick to losing weight, they gradually ignore it.

It is not easy to take time out to exercise according to the set plan every day. Therefore, the exercise of reducing stomach that can be done at home has become the focus of attention. There is no need for professional equipment or special venues. At home, you can simply and happily thin your abdomen, which is expected to eliminate the bulge on your stomach and become a small waist essence. So what sports can you do at home?

You can do sports at home.

abdominal respiration

Abdominal breathing is to bulge the stomach when inhaling and tighten it when exhaling. This is the most basic training for MM who practices yoga or voice. The advantage of abdominal breathing is that it helps gastrointestinal peristalsis and can promote the discharge of waste in the body, thus making the air flow smooth.

When we usually walk or stand, as long as we contract the abdomen and cooperate with abdominal breathing, we can make the muscles of the lower abdomen tight and achieve the goal of slimming your lower abdomen. You may not be used to it at first, so you must stick to it.

Lie on your back and lift your upper body.

Lie on your back with your legs slightly apart, bend your knees and put your hands on the root of your thighs. Inhale and exhale, hold your head up and chest out, touch your knees with your hands, and stay at the highest point for 2-3 seconds. At this time, the toes are slightly upturned, the strength is concentrated in the abdomen, and the lower body should be relaxed. Then slowly put down your body. * * * Repeat 5 times.

Leg bending exercise

It can be done before going to bed and after getting up. First do leg flexion, lie flat on the bed, bend the right leg as close as possible to the abdomen, and then straighten it; Then change the left leg, rotate and flex. Do it alternately 20 times. After a short rest, do sit-ups, sit on your back, keep your feet still and sit up straight. If your feet are too light, you can press some quilts, pillows and other items on your feet. The amount of exercise is subject to what you can bear.

Flat plate type

Lie prone on the yoga mat, put your hands on both sides of your chest, touch the ground on your toes, and hold up your body hard. Distribute the strength evenly throughout the palm, tighten the muscles of the chest, back, abdomen and buttocks, and make the body in a straight line. Put your head forward and feel your neck stretch infinitely forward from your spine. Look straight at your eyes naturally. Relax your throat and eyes.

Plough type

Lie flat, legs together, hands at your sides, palms down. Inhale, straighten your feet forward, step on the cushion above your head, hold your waist with your hands and put your knees on your forehead. When you recover, your knees bend, and you feel your spine unfold and curl one by one, and then your hips stick back to the ground.

Of course, we should also pay more attention and cooperation in diet, especially when we get up early and have an empty stomach. We must eat a lot of fruits, vegetables and protein. For example, beat three apples,/kloc-0 carrots and half guava into fruit and vegetable juice, and add 2~3 eggs to the roasted chicken eggs made of tomatoes and cauliflower. In addition, eating dinner before 6 o'clock as far as possible, and drinking chia seeds in water to supplement protein at ordinary times can also increase satiety.