1, sit-ups

Lie flat on the ground, cross your hands on your chest, and bend your legs slightly, such as sit-ups. Get up and lie down and repeat several times. As for the number of times, it can be decided according to personal physique. People who have poor physical strength or haven't exercised for a long time can use other help, such as hooking their feet with the help of a wardrobe drawer, or asking someone to hold down the instep to get up. In addition, stretching your hands forward or gently putting your head behind your back can help athletes get up easily. Although the effect is not as good as crossing your hands in front, it is very suitable for beginners with beer bellies to practice.

2, scissors feet

Lie flat on your back ~ your legs are suspended and straight, then open-cross-open-cross like scissors ... (But when crossing, the right leg is up and the left leg is down for the first time; At the second intersection, the right leg is down, the left leg is up ... repeat this action) and then slowly close it after 30 seconds. The slower the speed, the more effective it is ~ 1 Do it 20-30 times a day, and you can increase or decrease it yourself ~ (female, my biggest host Lan Xinmei also taught it! )

3. Lift your legs up and down

Lie down, put your hands on your sides, touch the ground with your palms, lift your legs, straighten your knees so that your legs are at right angles to the ground as far as possible, and keep your back on the ground when you lift them to the highest place.

Exhale, slowly lower your legs and don't touch the ground. Repeat the action 1 to 2***20 times, and then stay in the posture of action 1 and 2 for 10 to 15 seconds to exercise the muscle lines of the upper, middle and lower abdomen.

4. Flat 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.

Extended information daily attention to abdominal weight loss:

1. Eat healthy food: Yogurt and fermented milk can activate substances necessary for digestion and help improve the intestinal microbial system, thus preventing abdominal bulge.

2. Drink less carbonated drinks and chew less chewing gum: When drinking carbonated drinks or chewing gum, you will swallow a lot of air, especially the polyols contained in chewing gum, which will not be digested by the small intestine.

3, walking, drinking water, massage: walking and drinking water is conducive to flat abdomen. At the same time, you can do circular massage on your abdomen every day.

4, to eliminate the tension when eating: when eating, the posture should be correct, chew slowly, the environment should be quiet, and chewing should be sufficient.

5, food should be cooked: fashion cooking is half-baked, which leads to starch can not be destroyed, most of the starch sugar in vegetables and grains gathered in the large intestine, producing carbon dioxide, leading to abdominal bulge.

6, chew slowly: chew slowly, don't stutter, chew slowly. Chewing food constantly can make the stomach digest food well, reduce the gas in the body appropriately, help digestion, and make the fat accumulated in the abdomen less.

7, salt massage: salt contains high sodium, which can eliminate excess water in the human body. When taking a bath, soak salt in proper amount of hot water, and then massage it on the lower abdomen, which can better accelerate the blood circulation in the abdomen and burn fat faster.

References:

Baidu encyclopedia-abdominal weight loss