Keep lying on your back, with your legs shoulder width apart. Hold the dumbbell with both hands and lift it directly above your chest, keeping your knees straight and not bending. Then adjust your breathing and slowly twist your upper body left and right. Left and right 10 times as a group, repeating 2-3 groups. Effect: Stretch the muscles on both sides of abdomen and improve abdominal relaxation.

lie on one's side

Clamp the cushion with the strength of the calf. Put your hands on the ground to keep your balance. Look up and look straight ahead. Adjust your breathing, hold the cushion with your legs and lift it up. Only by moving slowly can we achieve the ideal slimming effect. 10 actions are grouped, and 10 actions are repeated. Effect: effectively contract the muscles of abdomen, thigh and calf, and make the legs slimmer.

sit-up

In order to achieve the goal of reducing abdominal fat, it is necessary to control the rhythm and avoid doing a lot of sit-ups from the beginning, which will lead to muscle pain. You can try to do it five times a minute at first, and then slowly increase it until it is about 30 times a minute. Pay attention to the waist, not the legs or arms.

Massage the abdomen

Massage the abdomen has a very good effect on reducing the fat on the stomach, especially with Su Mo. First, apply Su Mo evenly on the small belly, with the palm of your hand close to the abdominal fat, press and knead it hard, and push it clockwise from bottom to top until Su Mo completely absorbs it.

Regular timetable

Regular work and rest is also very important and is the most effective way to lose weight. When people sleep, their bodies get rest and adjustment. Adequate sleep in time helps to maintain the normal metabolism of the human body. It also helps to form substances that repair human functions. Therefore, in order to have a perfect waist, we should work and rest regularly in daily life and form the habit of going to bed early and getting up early. Bian Xiao suggested that everyone must fall asleep before 1 1: 30 at night, and ensure 8 hours of sleep every day.

Take a walk after supper

Walking after meals is also an effective way for many girls to thin belly. Walking after meals can promote the peristalsis of the stomach, accelerate the digestion of food in the stomach, and also play a certain role in improving the absorption rate of nutrients. This can prevent food from staying in the stomach for a long time, especially at night, which is easy to affect normal digestion. But after a meal, you should hold your head high and hold your chest high for more than 30 minutes.

support a campaign

Lie on the floor and support the ground with your elbows, just like praying, with your shoulders and elbows in a straight line. Hold your hips tight, keep your back straight, and don't hunch over. When lifting the body, the elbows and toes should support the weight of the whole body and keep this action for 30 ~ 60 seconds, or keep it until the back feels uncomfortable and can't hold on any longer, then return, relax the hips and stop the action.

Motion support action

Like the first action, lie prone on the floor, elbows on the ground, in a prayer position. Keep your shoulders and elbows in a straight line, keep your hips clamped and your back straight. Slowly lift your body, support your whole body with elbows and toes, lift one arm, lift this arm straight to the ceiling, twist your body to one side, keep your posture for 2 seconds, then take back your arm, relax for a while, and repeat this action.

Lift your body and legs.

Lie on your back with your arms and legs straight and your shoulders bent. At the same time, lift your legs, keep your hands as close to your legs as possible, and let your abdomen be squeezed. Keep this action for 3 seconds, and try to keep your body V-shaped. Note that this action only allows a small part of the back to touch the ground. When you can't hold on, put down your body, relax and repeat this action.

Eat fruits and vegetables every day.

Abdominal distension is inseparable from the whole body to lose weight, so it is necessary to control the total calorie intake. Eating more fruits and vegetables is not only easy to feel full, but also helps to reduce the desire to eat desserts. In addition, eating more foods rich in cellulose can effectively cure Liao's stool chyme, which is one of the culprits of long belly.

Drink more water and less carbonated drinks.

Drinking a cup of boiled water, light honey water or water containing cellulose when getting up can promote gastrointestinal peristalsis, excrete garbage and metabolites in the body, and reduce the chance of small belly. Normal people consume an average of 2000-2500ml of water every day, so they should replenish water to their bodies in time. But don't drink too much water continuously in a short period of time, otherwise the blood will be diluted by osmosis, resulting in a decrease in the concentration of oxygen and nutrients in the blood. In addition, try to drink less carbonated drinks and drinks with high sugar content.