As we all know, fat is easy to form in the abdomen and waist. If you don't pay attention to exercise in your daily life, you will have an ugly swimming ring. So how can we quickly lose weight in the abdomen and waist? Let's follow each other and learn how to lose belly and waist fat quickly.

How to quickly lose weight in abdomen and waist 1 1, squat and take off?

The first training action introduced to you is our squat take-off. You should be able to do it. Our action is to add an upward take-off on the basis of squat. Bend the abdomen as much as possible when squatting, and stretch the abdomen when jumping, which will most effectively reduce abdominal fat.

Step 2 bend over and slide your legs behind you

Look at the legend demonstration of this action. You think this is skating? In fact, this action is a bit similar to our skating. Our legs need to slide backwards to make similar skating movements. When you do this, straighten your back, then bend our waist, keep our body slightly forward and tighten our waist and abdomen.

3. Alternate lateral lunges

Look at the name of this action, you may not understand this action very well, then you can look at our detailed picture demonstration above. When we do this changing lateral lunge, we need to change it alternately. When doing side lunges, our hands need to open and close with the rhythm of the movement.

4. Turn jumps on and off

The fourth training action introduced to you is an opening and closing jumping action, which can help our bodies warm up quickly. This is also a very classic training action in our fat reduction. I also recommend this action here, because it can help you lose fat quickly and effectively, and it can also help you thin belly more effectively.

5, in situ high leg lifts

The fifth training action is to introduce you to an in-situ leg lift. When we do this action, try to raise our legs as high as possible, as close as possible to our abdomen, and feel more stimulation from the abdomen. If you master this movement well, then speed up your movement and let us feel more body fat burning.

6. Bobby is standing

The last movement we train for everyone is our standing posture. Different from Bobby's jumping, you don't need to jump up after you get up, you just need to make a standing position. If you can't do it, you can refer to our picture demonstration above to complete this training action, and try to achieve every small detail action standard, which will be good for your training effect.

How to lose weight in the lower abdomen and waist quickly 2 1, and use commuting time to walk?

Walking is a sport with low entry threshold and little sports injury, which is suitable for most people. Get off at work 1 and stop at 2 am, so you can chat freely with people and walk to the company at a speed that won't be out of breath. Remember to straighten your waist and tighten your abdomen when you walk, so that your abdominal muscles can move!

2. Take fewer elevators and climb more stairs.

When going up and down the stairs, you mainly use the muscles on the front side of your thigh. Lifting the body when going up the stairs, supporting the body when going down the stairs, also has the function of exercising the psoas major muscles. When climbing stairs, the upper body is straight, the strength of the lower body movement will be transmitted to the abdomen, and the abdominal muscles can also be exercised. If the office or home floor is not high, take the stairs from today.

3, lower abdominal fat finger pressure.

The abdomen is the main part of fat accumulation, with men mostly concentrated in the navel and women mostly concentrated in the navel. If you press your finger on your abdomen, bend your palm slightly and press 15 seconds vertically. If you press your fingers on the side abdomen, you must bend your palms completely, place them on the left and right abdomen respectively, and press them slowly with a little force in the horizontal direction. 15 seconds.

Step 4 sit-ups

Why can sit-ups have the effect of losing weight? Because sit-ups are highly targeted, you can fully exercise the fat in the abdomen and make the loose fat in the abdomen firm, but the movements must be standard and the exercise should be moderate, otherwise your stomach may be sour the next day.

Correct sit-up exercises: lie on your back on the mat, bend your knees about 90 degrees, and put your feet flat on the ground. Hands can be placed behind your head or at your sides (the closer your hands are to your head, the stronger your abdominal muscles will be, and it will be more difficult to do actions. Beginners can put their hands behind their heads after strengthening their abdominal muscles. Pull up your body slowly with the strength of your abdominal muscles and exhale when you get up. When your body rises to a thickness of about 10-20 cm from the ground, tighten your abdominal muscles and pause for a while, then slowly lower your body back to its original position.

5. Belly dancing

Besides being a dance art form, belly dance is often promoted as a fitness exercise. Belly dancing can increase the strength of abdominal muscles and the flexibility of the body, and it can also burn a lot of excess fat. 60 minutes of belly dancing can burn 330 calories, which is very helpful for reducing stomach and repairing waist.

The basic action of belly dance: draw 8 characters on the crotch.

This action is super effective for reducing stomach. Specific operation method: raise your hands or put them on your waist, then keep other parts of your body still, and use the muscle strength of your waist and abdomen to drive your crotch to draw 8 characters in the air. You can do this while watching TV at home. It doesn't need to be quick, but remember to draw a complete "8" in place.

Step 6 ride a bike in the air

The reason why riding in the air can reduce the belly is because the legs should use the strength of the waist and abdomen when doing movements. The more action in place, the more powerful the exercise on the waist and abdomen. However, we should also be careful not to exercise too much. It is best to do this before going to bed, and the effect will be better.

Exercise of aerial bicycle: Lie on your back on the bed or cushion, then lift your legs and keep your upper body on the ground, and then bend your knees alternately to simulate the action of riding a bicycle, about 30-50 times each time. If you just try, you can put a pillow under your hips for support. When doing movements, it is best to keep your instep straight and not move too fast. Slowly put the action in place and feel the muscle changes in the abdomen and legs.