Sit in a chair with your body and thighs at 90 degrees and your back straight. Put your hands on your thighs and grab the edge of the chair. Exert your stomach, count to five slowly, and try to lift your knees to your chest. Pause at the highest point, and then slowly put down your body at a speed of slowly counting to five. The effect of this action can eliminate abdominal fat and tighten abdominal muscles. But be careful, your hands don't need to be hard, just put them on your thighs easily. Moreover, the body can't lean on the back of the chair, and you must be able to clearly feel the stomach exerting force. Do this action according to your own ability, but it is best to work in groups of at least six people at a time without interruption. You can take a break and repeat a group, and then increase it slowly.

Second, eliminate abdominal fat.

First put a cushion under your body, then lie flat on the ground, lift your thighs at 90 degrees to your body, and then bend your knees at 90 degrees to your thighs and calves. Put your heels on the chair and your hands on your ears. Then push your belly hard, count to five slowly, and try to raise your shoulders towards your knees. Pause at the highest point, and then slowly lower your body at a speed of slowly counting to five. The effect of this action: it can effectively eliminate abdominal fat and tighten abdominal muscles. There are several points that must be noted, that is, you don't need to hold your head with your hands, just put it on your ears easily. Otherwise, it may lead to incorrect stress on the neck and hands. The body doesn't need to get up too much, but you must obviously feel the strength of your stomach. And when the body is put down, prepare for the next action of getting up. Be careful not to lean back completely and keep your shoulders off the ground. I still do this action according to my own ability, but it's best to do at least eight groups at a time, without interruption, and repeat one group after a break. When you get used to this action, slowly increase it. However, if you are very good at doing twenty at a time and three to five groups at a time, then the curve of your abdomen will be very ideal.

Third, tighten the abdominal muscles.

You can use the bed at home and lie at the end of the bed, but outside the bed below your 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, your abdomen should be hard, and your legs should be straight forward at a speed of slowly counting to ten. Make your body in a straight line, then bend your knees at a speed of five and return your thighs to their original positions. This effect can eliminate excess abdominal fat and tighten abdominal muscles. It is especially effective for people with a particularly thick abdomen. You must pay attention: relax your back, shoulders and arms. You must be able to clearly feel the strength in your stomach. When doing leg stretching, be sure to point your toes up. When your legs are straight, pay attention to keeping your body parallel. As for how many times to do it, it's best to do it in groups of six or eight at a time. Then take a break and repeat a group, and then gradually increase. Under the condition of physical fitness, it is ideal if you can do three to five groups.

Fourth, lateral abdominal muscle movement.

(A), the introduction of "breathing gymnastics"

1. Inhale as much air as possible through your nose, then exhale bit by bit through your mouth, and hold your breath until the inhaled air is only 30%.

2. Hold your breath and contract your lower abdomen, and the qi will rise to your chest. Then bulge the abdomen, and then lower the gas to the abdomen.

3. Repeat the action of lifting the breath from the chest down to the abdomen for 5 times, then exhale slowly through the mouth, and return to 1 after spitting. Repeat this process for 5 times to form 1 group, and repeat at least 2 groups.

(2) Introduce 【 Thoracoabdominal Breathing 】

1. Shrink the abdomen and inhale all the air into the chest through the nose for 4 seconds. At this time, be careful not to stoop.

2. After inhaling the maximum air, you must hold your breath and bulge your abdomen, and the air will drop to your abdomen.

3. When the abdomen expands to the maximum, exhale slowly through the mouth. Repeat this process for 3 times as 1 group, and repeat at least 3 groups.

(3) Abdominal breathing

1. This is a breathing method that quickly sucks gas into the abdomen and waist, which has the effect of relaxing the mood. So try it when you feel nervous.

2. Breathe a lot of air through your nose for 4 seconds to make your abdomen swell. Once your abdomen is filled with air, hold your breath.

3. Hold your breath 1-3 seconds, then exhale slowly through your mouth, and your abdomen will droop. At this time, the back must not be bent, and repeating it for 3 times is 1 group. Do at least two groups.

(4), chest [abdominal chest breathing]

1. Inhale through the nose and let the abdomen bulge.

2. Hold your breath, your abdomen is sunken, and your chest is uplifted.

3. Shrink the abdomen and slowly exhale the gas. The function of 1-3 is 1 group. Do at least three groups.

(5), chest [chest breathing]

1. Chest breathing is an action of repeatedly contracting the lower abdomen and then pushing air to the chest to make it expand, so you can naturally exercise the lateral abdominal muscles; And because the chest is fully expanded, it has a good breast enhancement effect.

2. Shrink the lower abdomen, inhale slowly through your nose, straighten your back and feel your chest swell. Be careful not to bend your back.

3. Hold your breath 1-3 seconds, then exhale slowly through your mouth and pay attention to your abdomen. The action of 1-3 is 1 group, and at least 3 groups are repeated.

Basically, abdominal muscle training is the most effective method. Do it 1 time in the morning and evening, but it doesn't matter when and how many times you do it 1 day. But it's best to do it once in the morning and once in the evening. It is ideal to do the above five breathing methods in order after getting up in the morning and 2 hours after dinner. If you only do it 1 time a day, I suggest you do it before breakfast.

5. Indian massage-waist slimming.

Massage with Indian style, put your hands on your waist and push the fat behind your waist forward with your thumb. It feels like squeezing fat into the pelvis.

The second is to eliminate fat. The soft kneading of abdomen is very helpful to eliminate fat, and the longitudinal soft kneading effect is more ideal. It must be pushed from the outside of the abdomen to the center.

The third is to contract the lower abdomen. After taking a deep breath through your nose, inhale slowly and draw a circle clockwise with your palm. Focus your consciousness on the Dantian point between the navel and the sacrum. You can also massage with a brush.

Six, abdominal, abdominal oblique muscle movement method

Exercising the oblique muscles of the inner and outer abdomen through repeated turning movements will make the contraction effect of the lateral abdomen appear immediately, and it is also quite effective in shaping the waist curve and removing the fat of the upper abdomen.

In addition, because the ventromedial oblique muscle and ventromedial oblique muscle have the function of supporting the activities of ventromedial oblique muscle, they can also be exercised while training ventromedial oblique muscle. It is best to do abdominal exercises and breathing at the same time.

First, start moving. Step 1: Cooperate with the abdominal exercises taught before and turn around. Bend your feet 50 degrees, and don't touch the ground above the scapula. After getting up, twist your body so that your right elbow touches your left knee.

Second: after getting up, the upper body is the same as 1, but you should touch your right knee with your left elbow and interact with 1. In addition to the above actions, you can also walk to train. The pace of walking must be bigger than usual, and it is best to feel a little laborious. The purpose of walking is to exercise muscles, so walking for about 3-4 days a week will be very rewarding.