First do supine leg lifts. Divide 30 people into four groups.

Then, do this hip-closing action, with your legs apart, your hands flat on your sides and your waist raised. Also do 4 groups.

Then lie on your side, with one hand supporting your head and the other hand supporting the bed, and do side leg lifts. Pay attention to toe down, heel up and other leg up. Don't run as fast as she does. Slow down and don't jerk your legs. Don't make mistakes. If it's done well and your hip side is not sour, you're not doing it right. This one is made of 20 legs, the last one should be lifted and stopped for a while, and then the other leg should be changed. Also do 4 groups.

After the side leg lift is completed, gently pat the sore place with your hand to relax your muscles. You don't have to do it all. If you want to do it 20 times, you have to do it, and then change your other leg to do side lifts.

Finally, you stand panting in front of the mirror, and you will be surprised to find that your belly circumference is less than xx cm! !

Slimming: It's so easy to lose weight.

However, a big belly is not inevitable. Dollas's abdominal adjustment training is your secret weapon. Because it can make every abdominal muscle move: drooping six-pack rectus abdominis, flabby fat and fat transverse abdominis on both sides of the waist, which are always neglected in previous exercises, Michelle Dozois, the Latin American coach of Dollas, who designed this exercise, said that every beat of the exercise will bring your navel closer to the middle, thus flattening your lower abdomen. Do it three times a week and once every other day, which can make you lose your small belly easily.

★ Toe on the ground

A, lying flat: the thigh is bent at a right angle of 90 degrees, and the calf is parallel to the ground. Hands naturally lie flat on your sides, palms down. The upper body is tight and the back is close to the floor.

B. Inhale: The left leg is lowered in two parts, starting from the buttocks only, and the toes rush down to the ground (the toes can't really land). Exhale, return the leg to the starting position in two parts, and then change the right leg to do the same action. This way, the legs alternate, and each leg does 12 times.

★ Around the thigh

A, lying flat: the thighs are straight. Lift your left leg at 90 degrees to the ground. Toes taut, hands naturally flat on your sides, palms down. Hold this action for 10 to 60 seconds. If this posture makes you uncomfortable, you can bend your right leg and put your feet flat on the ground.

B, the left foot rushed to the ceiling around a small circle, and at the same time turn the left leg from the thigh root. Inhale when you start this action. Finally, exhale. When doing this action, your body should be tight, stay still and don't waver. Turn six times and turn six times in the opposite direction. So is the other leg.

★ Cross.

A, if the toes touch the ground, but hands should be crossed behind the head, elbows outward, and head, neck and shoulders should be raised.

B, inhale, at the same time, the upper body is lifted, the left shoulder is close to the right knee, and the left leg is extended upwards, making an angle of 45 degrees with the ground. Turn left when exhaling, with your right shoulder close to your left knee and your right leg straight. This is a beat. Do this in six beats.

Pretend to sacrifice yourself to gain self-confidence

1. Abdominal massage method First, empty urine, relax and lie on your back in bed. Apply a wet towel to your abdomen for a few minutes or buy a weight loss cream with good reputation on the market. Gently press the palm close to the abdomen and push it clockwise from bottom to top until the slimming cream is completely absorbed.

It is best to give up the habit of taking a taxi when going out, and all the distances within 30 minutes are changed to walking. The key to this method is to hold your breath and sprint, and contract your abdomen hard. At first, it may only last 10 second, and repeated practice will last for a long time, and it will be obvious in one month.

3. Abdominal breathing People who want to lose weight should try abdominal breathing. The method is simple: when inhaling, the abdomen bulges; When exhaling, the abdomen contracts.

4. Easily jump rope to coordinate jumping up and down, which can fully stretch the abdominal muscles and persist for 5 minutes every day, and the abdominal fat disappears without a trace.

5. Elegant ballet ballet's requirements for the chest and abdomen make the slightly protruding abdomen invisible. Sticking to the ballet posture 15 minutes every day can not only make the flabby abdomen disappear, but also make your posture more straight!

6. The action of wild Latin dance emphasizes the swing of hips, so it is super effective for the exercise of waist and abdomen. Stick to Latin dance twice a week, and slowly your little belly will become a solid line.

The second move is a diversion to sneak into Chencang.

7. Do housework frequently. Be a hardworking MM from today. Remember an important rule: avoid light and focus. For example, don't use a vacuum cleaner when sweeping the floor, but use a broom and mop to increase the amount of exercise purposefully.

8. Smile to lose weight. Laughter is a comprehensive exercise, which can cause abdominal muscle vibration. If you are happy every day, your abdominal muscles will tighten and slim down.

9. Hula hoop turns left three times and turns right three times. Turn on the music and start to turn the hula hoop for 20 minutes every day, and you will see the effect. This is also the secret of many stars to lose weight, and you can also turn the hula hoop while watching TV!

1 1. The best aerobic exercise for running secretly includes climbing stairs and running, which can reduce fat the fastest first. In the interval of running, proper leg lifting and leg releasing is more conducive to thin abdomen.

12. I can't bear to defecate once a day, otherwise I will get flatulence. If you get used to it, it will make the rectal mucosa dull and even form inertia constipation. Poor defecation, the lower abdomen will naturally thrive!

1. Abdominal walk

First of all, we must learn the "abdominal breathing method": when inhaling, the abdomen expands; 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.

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.

2. Sit-ups+Hula Hoop+cassia seed tea. However, sit-ups also require skill. Don't do the actions of the past exam. It is more effective to stop for a few seconds when the upper body makes an angle of about 40 degrees with the bed board than to reach the knee quickly from the elbow.

swim

5. It is better to lift your legs and lift them up than sit-ups. Nothing happened. Pay attention to slow down when lifting and slow down when lowering your legs. Very tired.

7. Standing for half an hour after meals is Shu Kei's way to lose weight.

8. do housework and abdomen.

Maybe you are a little lazy. Be a hard-working Cinderella from today. Remember an important rule: avoid light and focus. For example, don't use a vacuum cleaner when sweeping the floor, and consciously increase the amount of exercise with a rag and broom; 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.

9. coarse salt diet

Crude salt has the function of sweating, it can discharge waste and excess water in the body, promote skin metabolism, soften dirt, supplement salt and minerals, and make skin delicate and firm.

Buy several bags of raw salt in the supermarket or grocery store. Before each bath, take a cup of coarse salt and add a little hot water to make a paste, and then apply it to the abdomen. /kloc-after 0/0 minutes, wash off the coarse salt with hot water, or wash it off after massage, and you can start taking a bath. Or, after taking a shower, sprinkle a spoonful of coarse salt on your palm and massage your abdomen directly. Don't rub it too hard, so as not to make your skin rougher.

If your skin is sensitive, you must remember to use a thinner "bath salt".

10. Massage

This is one of the most commonly used abdominal weight loss methods, and kneading action plus massage cream is very good for improving fat. Massage can raise the skin temperature, consume a lot of energy, promote intestinal peristalsis, reduce the absorption of nutrients in the intestine, promote blood circulation, and let excess water be excreted. 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.