1, the exercise of reducing stomach.
1, one-legged hip lift
Relax and lie on the bed, slowly bend your right leg and knee, step on the bed with your right foot sole, and then lift your left leg and put it on your right leg. Put your hands on the bed, palms down. Then tighten the abdomen and buttocks, and slowly lift the buttocks upward to make the upper body straight. Hold the action for a few seconds, then slowly lower it. After repeating the action for 20 times, change the other leg to do the action.
2. Abdominal exercise
Sit on the edge of a bench or chair. Put your hands on both sides of your hips, hold the edge of the bench tightly, bend your knees, slowly lift your legs to your chest, and lean forward at the same time to make your chest close to your legs. Straighten your legs and lean back at the same time. The heel is about 12 cm from the ground. Repeat 12 times.
3. Aerobic exercise such as hula hoop
Hula hoop, sit-ups and push-ups can all be used to lose a small belly, but it takes 15 minutes to exercise every night. Hula hoop and sit-ups can slim the waist, and push-ups can exercise arm muscles and chest muscles. Are you afraid of a tummy? Swimming and playing ball are also effective ways to lose a small belly. You can do it for 20 minutes every day if you can, and for 40 minutes twice a week if you don't have time.
4, thin belly exercise yoga exercises
This posture can enhance spleen function and expel turbid qi.
Lie on your back-exhale and inhale, bend your right leg and embrace your arms, then pull your legs to your chest. Lower your upper body when holding your legs. Take a breath, then hold your breath and lift your upper body. Hold your breath as much as possible, then exhale and curl up as much as possible. Do it left and right alternately for more than 5 times.
5, thin abdomen abdominal acupoint massage method
Preparation: Lie on your back, expose your lower abdomen, put the peanut-sized emulsion in your palm and rub it, then massage it clockwise 10 times, and evenly apply the emulsion to your lower abdomen.
2, the method of abdominal massage
The first step of abdominal massage: kneading
Fix your thumb near your navel. The index finger, the middle finger and the ring finger hold the periphery of the stomach and knead it in the direction of the navel while twisting. If you can feel the abdominal muscles between the thumb and the other three fingers turning, the abdominal skin will be red and slightly painful after finishing, indicating that the action is in place. Take the navel as the center, and start from five places: above the abdomen, above the left side, below the left side, below the right side, and above the right side, and knead once each (in a ☆ shape). This action can also promote the microcirculation of the abdomen and improve the transport efficiency of nutrients and nutrients in the body.
Abdominal massage Step 2: Grasp
Starting from the periphery of the abdomen, grasp the abdominal muscles with five fingers and "carry" them to the navel step by step. After finishing, the abdominal skin should also be red and the muscles have a slight pain. This action helps to expel abdominal fat particles.
Abdominal massage step 3: pinch
Using thumb, index finger and ring finger to start from the peripheral muscles of the abdomen and then pinch the abdominal muscles in the direction of navel can activate the skin and reduce the accumulation of skin fat. Third, more hip activity will help thin abdomen to sit for a long time, which will inevitably cause fat to accumulate in the waist and abdomen. If you usually move your hips more, you can also exercise the muscles of your waist and abdomen while exercising your hips, so as to achieve the effect of thin waist and abdomen.
3. Weight loss products.
1, eat less and eat more.
The number of meals per day increases and the amount of meals per meal decreases. If possible, eating five meals a day, enjoying each meal, and slowing down the speed of eating can help you reduce bloating.
2. Eat more liquid food
If you want to lose belly fat, you should pay attention to your diet. In diet, you can eat more liquid foods, including porridge, soup, soybean milk, freshly squeezed juice and other liquid foods. Eating this kind of food during weight loss can prevent excessive calorie intake. Moreover, liquid food is easy to digest, which can prevent the belly from bulging after satiety, help to clear the waste in the intestine and promote defecation.
3. Eat more fruits and vegetables and honey.
There are many foods in life that can help you lose weight quickly, such as vegetables, fruits and honey. I suggest you take them every day. In fact, you don't need to make much changes in your diet, just add these foods to your three meals. The consumption of fruits and vegetables should not be less than 500 grams, and honey should be about 50 grams.
4. Drink more mint tea
Experts recommend that mint tea can help to improve abnormal flatulence and abdominal distension, and at the same time mint tea can also help to improve retching, but also warm up and sweat a lot. Mint tea can be made from flowers and plants in the garden. This is one of the easiest herbs to grow.
4. What about men in thin belly?
(1) Take effective exercise.
In order to flatten the lower abdomen, some effective exercises are needed. Usually, you should take part in more sports and burn belly fat, for example, running, climbing mountains, cycling, swimming, playing ball games, etc. If you don't have time at ordinary times, you can speed up your walking and realize fast walking. Or do sit-ups for a minute before going to bed. This is also a good exercise.
(2) Reasonable diet
Diet control is the first and key step for thin belly. Even if I usually exercise, I still eat a lot of high-calorie and high-sugar foods, and the amount of exercise consumption is not enough to offset the intake. So be sure to eat less sugar, starch, animal fat and so on. In order to eat seven points full, this can promote the consumption of body fat.
(3) Abdominal massage to lose weight
Abdominal massage is a simple and effective way to lose weight. It is also suitable for many diseases of digestive system, nervous system and urogenital system, and can be used as a method to eliminate abdominal fat and strengthen the body. But this method needs the help of others.
(4) Sit-ups
Practice: Lie flat on the ground with your legs slightly bent, and put your hands behind your head or chest. Just like ordinary sit-ups, lie down and repeat the action 50 times after getting up, or lie flat on the ground and cross your feet to do sit-ups.
(5) Swimming
Swimming for an hour can consume 476 calories, which is the best way to lose weight. You can swim slowly one by one, and then swim slowly twice. If you use water toys such as skirting boards, paddling boards, flippers and lifebuoys, you can burn more heat.
(6) pedaling a bicycle in the air
When doing leg movements, you should use the strength of your waist and abdomen. The more effective the action, the more powerful the movement. It is one of the most effective exercises for thin abdomen. It is best to do it before going to bed, and the effect will be better.
Practice: Lie on your back on the bed or mat, then lift your legs, keep your upper body on the ground, and then bend your knees with your feet to simulate cycling alternately, about 30-50 times each time.