The first person: there is fat in the waist and abdomen, which needs to be reduced and shaped.

Of course, the best way to lose weight and shape is to control diet+aerobic exercise+strength exercise. The overall method of strength training will be introduced in detail in the following groups of people, so here is a brief talk about diet control and aerobic exercise.

Diet control is not equal to dieting. I suggest you just control it properly and pay attention to some small details in daily life. If you don't eat high-calorie food, eat three meals a day regularly and quantitatively, eat rich and balanced breakfast, eat 8 minutes full for lunch, 6-7 minutes full for dinner, go to bed early and get up early, and form a healthy lifestyle.

Aerobic exercise is best 2-3 times a week for more than 30 minutes each time. You can choose jogging, mountain climbing, playing ball games, swimming and other projects. The key is to eat for a long time and change the exercise mode regularly.

The second kind of person: looks like his waist is not thick and wants to get in shape.

Option 1:

Proper exercise is the key to success.

Prepare a favorite sportswear and a pair of comfortable sports shoes, which can better help you exercise. Save a beautiful picture of the vest line and go in this direction!

The key of vest line is that the body fat content should be low, especially the abdominal fat content must be reduced first. When the body fat rate is lower than 20%, vest line will appear! It is suggested that moderate-intensity aerobic exercise should be carried out at least three times a week to reduce the thickness of subcutaneous fat first, and then cooperate with local muscle sculpture exercise to strengthen abdominal muscle lines.

There are many ways to exercise your abdomen, but stick to it. The following exercise is simple and easy. Hang in there, vest line is not a dream!

1, curl up.

Lie flat, legs at 90 degrees, legs flat on the ground. Starting from the shoulder, use the strength of abdominal muscles to slowly lift the upper body and stop at the most uncomfortable position of abdominal muscle contraction. Put it down slowly, but also use the strength of abdominal muscles to put it down in a controlled way, and don't let your shoulders touch the ground.

With breathing, the upper and lower parts are controlled at a constant speed. The primary part can be 10, which is divided into three groups. After a certain foundation, you can use 1 to divide into 20-50 groups, and then divide into 3-5 groups as needed.

2, sitting load-bearing rotation

Sit in a chair, keep your lower back straight, and your body can turn around quickly in a controlled way, whether you are unarmed or carrying a load. Keep the abdominal muscles and back muscles hard for one minute, pay attention to the balance between the left and right, and don't turn loosely for the sake of speed.

3. Lift your legs and put them on your back

Lie flat with your back close to the ground. Keep the abdominal muscles, especially those below the navel, in a tight state. Keep your legs straight, walk slowly up and down at a constant speed, and don't touch the ground when you put them down. Pay attention to replacing body inertia with abdominal strength. 10~ 15 1 group, 3 groups or increase the number of groups according to your own situation.

4. Touch your toes

Lie flat on the ground, straighten your legs and lift them perpendicular to the ground, keep your legs still, use the strength of abdominal muscles to tighten and drive your body up, touch your toes with your hands, use the strength of your abdomen and shoulders to go up, hold for 50 seconds, and repeat 2~3 groups.

5. air bike

Lie flat, put your hands on your sides naturally, keep your back close to the ground, straighten one leg forward, and tighten the other leg in the direction of your body, as if you were stepping on a bicycle in turn. Straighten your legs as close to the ground as possible, and use the strength of the abdominal oblique muscle to tighten and fold your body to the opposite side. Every movement is in place, both sides are balanced and breathing at a constant speed.

If you want to increase the difficulty, you can sit on the bench. In order to keep balance, your body needs to use more abdominal strength.

6, hold the ground quickly

Tighten your abdomen and take quick steps with your legs alternately, just like climbing a mountain. You can persist for 20~30 seconds at first, and those who have a certain sports foundation can persist for 1 minute or do 50~ 100 at a time.

Option 2:

Leg lacing exercise

1. Inhale: slowly release your movements, lie flat and relax your muscles. At this point, the right foot pulled to the chest remains in the air and cannot touch the ground.

2. Exhale: Take the posture of step 1. While exerting strength on the upper and lower abdominal muscles, pull the straight right foot to the chest, wrap your hands around your knees and try to support your upper body.