In the exercise plan of waist weight loss in early summer, it is everyone's nature to love beauty, especially in the season of "revealing meat" in summer. Many people want their waists to be F-shaped, but some people are obese. What about those who want to lose weight in early summer? Early summer waist weight loss exercise plan to share with you.

Early summer waist weight loss exercise program 1 1, one leg hip lift

Lie on your back, bend your right leg and put your left leg on your right leg. Put your palm on your side. Slowly lift your hips and tighten your gluteal muscles as much as possible until your back is straight. Repeat after repair. Do 3 groups on each side, each group is about 20 times.

2. Stick to sit-ups.

Lie flat on a carpeted floor or sports mat, and stretch your legs with your hands at your sides. Knees slightly bent, heels pressed against the floor. If you feel your back is too bent or too tight, you can bend your knees a little more until you feel comfortable. Don't put your back pressure on the floor. Put your hands behind your neck. If you put it too high, it will press your head and possibly twist your neck every time it shrinks.

Take a deep breath and contract your abdominal muscles when you exhale. Contraction tightens the muscles, thus naturally pulling the shoulders off the ground. Keep your neck straight, but don't be nervous. Keep your body at an angle of no more than 30 degrees from the ground. Slowly put your upper body back on the floor and exhale. Repeat 10- 15 times.

Step 3 Squat and jump

The action is basically the same as the weight-bearing squat, which increases the explosive force. Feet shoulder width apart, arms on your chest. Squat down until the knee joint is at 90 degrees, and push up vertically. Pay attention to thigh strength and tighten your hips. Each group is about 10 times, and 3 groups are made. Because this sport has an impact on the ground when jumping and landing, it is best to do it on rubber mats, wooden floors or grass, and pay attention to keeping your body balanced.

4. Take a deep breath and tighten your abdomen

Relax your whole body, inhale a lot of air through your nose, then exhale slowly through your mouth, spit out about 70% and hold your breath. Reduce the abdomen, the qi rises above the chest, and then swell the abdomen and lower the qi to the abdomen. Raise your breath to your chest, lower it to your abdomen, and then exhale slowly through your mouth. Repeat 5 times and do two groups.

Early summer waist weight loss exercise program II. Precautions for waist weight loss in early summer.

Don't eat too fast.

We often advocate chewing slowly, not just chewing slowly, so that our bodies can better digest and absorb the nutrients in food, which is also conducive to achieving the effect of losing weight. Because you eat too fast, your brain and nerves haven't sent a signal of physical satisfaction, so you overeat.

You can drink a glass of water before eating.

Drinking a glass of water before eating can not only replenish the water needed by the body, expel toxins from the body, but also make the stomach less hungry, so that it will not consume too much when eating normally.

Don't sit after dinner.

Many people want to sleep after eating and drinking. For people who lose weight, don't lie down if you can sit, and don't sit if you can stand. Lying or sitting after a meal can easily lead to food accumulation in the body, which is not conducive to digestion. Stand or walk moderately, and then sit until your body is not full.

Step 4 say goodbye to dinner

Midnight snack is tempting for many people, but it is the easiest time to gain weight. It is generally required not to eat after 5 o'clock. It is better to eat less and more meals during the day and not even eat any food at night. Otherwise, no amount of weight loss exercise will get twice the result with half the effort.