The way to lose weight in the stomach, the parts of the body that are most likely to accumulate fat include the abdomen, waist and buttocks. Fat is very harmful to the appearance and is easy to cause health problems. For many girls, belly fat is very troublesome. Here are some exercise methods to lose weight.

Abdominal weight loss 1 exercise method of air pedal bicycle

First, lie on your back on the floor, with your back close to the floor, hands on your head, then open your arms, then lift your legs and start pedaling your bike in the air at a slower speed. Exhale while doing it, and at the same time, lift your upper body, let your right elbow touch your left knee, hold it for 2 seconds, and then touch your left elbow with your right knee for 2 seconds. Repeat 100-200. Mainly rely on the strength of the abdomen to complete the action, so the effect of reducing abdomen is better.

orbiting

The main turning movements are upright turning and sitting turning. When turning upright, prepare a clothesline or other long pole to keep your body upright and your feet slightly wider than your shoulders. Then put the clothesline behind your shoulders with both hands and twist your upper body left and right. When doing this, use the strength of your waist and don't move your lower body. Sit on the floor with your fingers crossed, palms outward, arms straight forward, upper body twisted left and right, and pay attention to the use of waist strength.

rope skipping

Skipping rope is a sport in which one or more people jump with ropes, and it also consumes the most calories. Skipping rope can consume 300 kilocalories in about 30-40 minutes. For every kilogram of fat lost, about 7 kilocalories will be burned. In the process of skipping rope, the abdominal core muscles will also effectively participate in sports, which can play a very good fat burning effect. Therefore, if you feel that there is a lot of abdominal fat at present, you can burn fat by skipping rope.

Diet regulation

To lose weight, in addition to exercise, we need to adjust our diet. Pay more attention to protein and fiber, and eat less greasy food. Lactic acid bacteria contained in yogurt can increase the nutritional value of food, establish a normal bacterial ecology of the stomach, enhance immunity and prevent the occurrence of chronic diseases. In addition, lactic acid bacteria can also regulate the ecology of intestinal bacteria and help beneficial bacteria to reproduce normally.

Exercise method of abdominal weight loss 2-pedal aerial bicycle

First, lie on your back on the floor with your back close to the floor and your hands on your head. Then, open your arms, lift your legs and start pedaling your bike in the air at a slower speed. Exhale and lift the upper body at the same time, so that the right elbow joint contacts the left knee for 2 seconds and then recovers, and then contacts the right knee with the left elbow joint for 2 seconds. Repeat 100-200 times. Mainly rely on the strength of the abdomen to complete the exercise, it is better to reduce the abdomen.

Orbit

Rotation mainly includes upright rotation and sitting rotation. When standing upright, prepare a clothesline or other long pole to keep your body upright and stand with your feet slightly wider than your shoulders. Then put the clothesline behind your shoulders with both hands, twist your upper body left and right, and use the strength of your waist to keep your lower body still. Sit on the floor with your fingers crossed, palms outward, arms straight forward, and twist your upper body left and right. Pay attention to the strength of the waist.

rope skipping

Skipping rope is a sport in which one or all people skip rope, and it also consumes the most calories. Skipping rope can consume 300 kilocalories in about 30-40 minutes. For every kilogram of fat lost, it will consume about 7000 kilocalories. In the process of skipping rope, the abdominal core muscles will also participate in the exercise effectively, which can play a good role in burning fat. So, if you feel a lot of fat in your abdomen recently, you can burn fat by skipping rope.

Diet regulation

To lose weight, besides exercise, diet adjustment is also necessary. Pay more attention to the intake of protein and fiber, and eat less greasy food. Lactic acid bacteria contained in yogurt can increase the nutritional value of food, establish a normal gastrointestinal bacterial ecology, enhance immunity and prevent the occurrence of chronic diseases. In addition, lactic acid bacteria can also regulate the ecology of intestinal bacteria and help beneficial bacteria to reproduce normally.

Exercise method of abdominal weight loss 3 horizontal abdominal muscle exercise

1, umbilical exercise: lying on the bed or floor, keeping the lower body still, and then doing sit-ups can tighten and flatten the protruding part of the stomach.

2. Lower abdomen exercise: lying on the bed or floor, keeping the upper body still, lifting your feet to do flexion and extension and head-up exercise can tighten and shrink the whole lower abdomen.

3. Exercise of the external oblique muscle: After completing the above two exercises, you can practice the external oblique muscle. It is mainly to twist the waist and abdomen muscles on both sides. This exercise plays an auxiliary role, making the weight loss effect of upper and lower abdominal exercise more obvious.

Lie back

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. Efficacy: Stretch the muscles on both sides of abdomen and improve abdominal relaxation.

Flat plate type

Bend your elbows 90 degrees, put your forearms on the ground, hold your toes up, and try to keep your head in a straight line. Check that the buttocks are not deliberately tilted, and the abdomen is tightened and lifted, so that the abdomen can be properly exercised and stay for 60 seconds, and the muscles and lines of the whole body can be exercised.

Abdominal yoga diet

Stand with your feet shoulder width apart and your fingers locked. Inhale, turn your palms on your chest and extend your arms upward; Exhale and lean forward and downward from the waist until the back and arms are parallel to the ground. Inhale and exhale, and the arm drives the spine to twist 90 degrees horizontally to the right. Inhale and return to the center; Exhale, reverse direction, same way. It is recommended to repeat 4-6 groups. Benefits: promote gastrointestinal peristalsis, effectively clean up toxins in the body, and consume excess fat on both sides of the waist.

Hula hoop diet

Rotate the hula hoop evenly with the waist and abdomen, with moderate amplitude, and keep a smooth and even rotation. Exercise three times a week for about 30 minutes each time, and keep the frequency at 120 laps per minute. Benefits: Hula hoop is a simple and convenient aerobic exercise, which can consume a lot of energy, not only help intestinal peristalsis, promote digestion and defecation, but also burn waist and abdomen fat.

raise

Kneel on your knees, cross your ankles, straighten your elbows to support your weight, pay attention to your shoulders and tighten your abdomen, and try to keep your head straight to your knees. Keep your feet still and bend your elbows so that your body is as close to the ground as possible, but you can't touch the ground. At this time, your abdomen should be kept tight. Repeat actions 1 to 2***20 groups to exercise abdominal and arm lines.

Gegengerade

Lie on your stomach with your feet shoulder-width, your feet on your back, your hands under your shoulders, your palms straight, your upper body reaching to your head, and your abdomen touching the ground. If the abdomen is off the ground, the elbow should be slightly bent so that the abdomen touches the ground, so that it can be stretched correctly. Stay 10 to 15 seconds.

Leg pad lifting

Lie on your side and clamp the cushion with the strength of your legs and stomach. Put your hands on the ground and keep your body balanced. Look up and look straight ahead. Adjust your breathing, hold the cushion with your legs, lift it up and move it slowly to achieve the ideal slimming effect. 10 actions are grouped, and 10 actions are repeated. Efficacy: effectively contract the muscles of abdomen, thigh and calf, and make the legs slimmer.