Because the body shape changes of adults often begin with the increase of waist and abdomen, the characteristics of obese body shape are firstly manifested as the accumulation of fat in waist and abdomen. "Big waist and big belly" not only directly affects a person's mental outlook and brings inconvenience to his actions, but also affects the normal function of internal organs, which will pose a threat to health in the long run.

First of all, you should relax your mind and spirit. Secondly, we should appropriately reduce sugar, starch and animal fat foods. Thirdly, we should insist on physical exercise and strengthen the activity of abdominal wall muscles to a certain extent. The key is to consume deposits in the abdomen and muscles. Enhance the strength of the waist and abdomen muscles, so that the abdominal organs will not protrude and sag due to the weakness or weakness of the abdominal wall muscles. This is also really important for the improvement of body shape. Such as swimming, jogging, mountain climbing, gymnastics and targeted abdominal exercises. It is also an effective way to reduce waist and abdomen fat and enhance abdominal muscle strength.

Here are some simple exercise methods that can be carried out at any time without special facilities:

First rub the abdomen: the practitioner lies on his back on the bed, puts his hands together and puts them on his abdomen clockwise. Hands are divided into 50 circles, and the abdomen is opened up and down 50 times. Ask him to hold his breath and lift his abdomen, in a group in the morning and evening.

Second, the body rotates: the legs are upright and shoulder-width, and the hands are akimbo or pituitary side, swinging with the body and rotating left and right for 50 times. When turning, the legs should not move, the turning range should be large, the waist should be straight, and the head and neck should be on it.

Third, the body bends forward and stands back: the legs are upright, shoulder-width apart, and the upper body tends to bend forward and stand back. Ask your knees to be straight and your hands to touch the ground as much as possible, and do it 50 times in a row. (you can also step by step according to your physical condition).

Fourth, lift your legs in turn: start standing on your legs (you can also use the wall, desk, windowsill or carpet where you are resting on your bed). Try not to move your upper body, lift your knees to your chest as much as possible, hold your legs with your hands, and do it 50 times repeatedly.

5. Sit-ups: Practitioners lie on their backs on the bed or carpet, legs straight, upper body forcibly sit up, then lean forward, touch their toes with both hands at the same time, and repeat several times.

6. Hip-twisting small jump: in situ, both feet jump up straight knees and twist hips, while both feet jump up and twist hips left and right. Swing your arms around your chest and do it in the opposite direction to your hips, and repeat it several times in a row.

There are many ways to exercise your waist and abdomen. The above exercise methods are easy for exercisers to do. You can choose individually or comprehensively, and you must persevere; It's no use exposing yourself to the cold of interest. Only if you are serious, strict and meticulous, and you don't get tired of one person every time you practice, can you get results and you will certainly benefit a lot.

Waist and abdomen are the middle frames connecting the upper and lower parts of human body. A healthy body also needs normal activities to promote blood circulation, which can play a role in health care and physical fitness.