What exercises can reduce waist and abdomen fat? Some people have more and more abdominal fat because they are sedentary and don't exercise. Abdominal fat affects their image and health, so people want to lose weight. Let's share what exercises can reduce waist and abdomen fat.

What exercises can reduce waist and abdomen fat 1 1, sit-ups?

Sit-ups are the most common and effective way to reduce abdominal fat. It can make girls' loose abdominal fat firm, but do sit-ups right? When doing sit-ups, many people put their legs straight and flat. In fact, they should raise their legs 90 degrees, and the standard is to put their hands on their heads, so that the abdominal exercise intensity is greater. However, when many people can't accept this intensity, they can choose to put their hands on their sides. Breathe and exhale with it every time you get up.

Every time you do sit-ups, don't pursue quantity. Excessive exercise will lead to abdominal pain the next day. The second is to get up slowly, lie down slowly, and pause for a while after getting up, so that the abdominal exercise effect is better.

2. Belly dancing

People who skip aerobics have this feeling, and there are many abdominal movements, all of which draw "8" left and right. This actually evolved from belly dancing. The waist curve of the belly dancer we see is very sexy. Although the belly is not as thin as it is, it is more beautiful.

When watching TV, we can put our hands on our hips or parallel to our sides, and align our feet with our shoulders. Under the condition of keeping other parts of the body still, using the strength of the waist and abdomen to drive the crotch to draw the "8" can be completed in free time, which is simple and efficient for reducing abdominal fat.

Step on a bicycle in the air before going to bed.

Riding a bicycle in the air means lying on the bed and stretching your legs to simulate the movement of a bicycle. Don't speed too fast, which will not only reduce the fat on your stomach, but also help tighten the thigh muscles. Do 2 groups at a time, about 20 at a time.

You can also use the vertical angle formed by the bed against the wall to lift your legs against the wall, and the upper body is getting closer and closer to the wall, which is conducive to tightening abdominal fat.

Step 4 turn the hula hoop

There are hula hoops made of various materials on the market, with different sizes and weights. To choose a hula hoop that suits you, too heavy or too light may cause a burden on your body or fail to achieve the sports effect.

Pay attention to the amount of hula hoop, which can be 15 to 30 minutes at a time. Too many hula hoops can easily lead to lumbar muscle strain and lumbar disc herniation.

What do you want to eat to lose waist and abdomen fat?

1, lotus root

The diuretic effect of lotus root can promote the rapid discharge of waste in the body to purify the blood. Lotus root is suitable for both cold and hot. Lotus root is made into juice, which can be tasted directly with a little honey, or warmed with a little sugar and drunk while it is hot.

2. Sweet potato

The fiber contained in sweet potato is soft and easy to digest, which can promote gastrointestinal peristalsis and help defecation. The best way to eat is to bake sweet potatoes. When cooked, eat them together with the skin, and the taste is refreshing and sweet.

Step 3: yogurt

Why do you say yogurt can reduce your stomach? Because yogurt contains a large number of active lactic acid bacteria, its function is to adjust the balance of flora in the body and accelerate gastrointestinal peristalsis, thus eliminating constipation; In addition, yogurt has a strong satiety. Drinking a cup of yogurt when you are a little hungry can relieve hunger and reduce the desire to eat the next meal.

4.celery

Celery is a kind of high-fiber food, which can not only speed up the running time of feces in the intestine, but also produce lignin or intestinal fat after intestinal digestion. It is an antioxidant and can inhibit intestinal bacteria from producing carcinogens. Therefore, eating more celery can not only thin the lower abdomen, but also prevent colon cancer.

5. Pu 'er tea

As long as a proper amount of Pu 'er tea and five chrysanthemums are used and then brewed with hot water, a very effective thin-bellied drink can be made. Pu 'er tea can help digestion, effectively stimulate human metabolism, accelerate the decomposition of belly fat, and quickly reduce belly fat.

Matters needing attention when trying to lose waist and abdomen fat

Drink eight glasses of water every day.

All healthy weight-loss methods advocate drinking eight glasses of water every day. Water is the source of life. Replenishing enough water to the body can promote metabolism and take away the garbage in the body. And drinking water often can make your skin more tender.

But don't drink too much water, or it will cause edema, especially one hour before going to bed at night. Drinking a glass of water before meals will make you feel full and reduce your calorie intake. It is easy for students to overeat in the canteen. This method can make you eat less without delaying your health.

Eat fruits and vegetables every day.

Thin abdomen 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 treat constipation, which is one of the culprits of long belly.

Slow down the speed of eating.

Usually when we eat, we are in a hurry, and sometimes we can't control our food intake just to be quick. If you eat too much often, it will easily lead to obesity. Therefore, we should follow the principle of eating slowly and being full to help reduce the amount and make you less likely to gain weight.

Eat less fat.

If you are worried about losing weight, you should eat less fat. Pay more attention to diet and lose weight. Eating less high-fat pork at ordinary times and choosing poultry and fish with high fat in protein will help you lose weight.

sit up

The correct sitting posture, abdomen and chest can reduce the fat accumulated in the abdomen. Therefore, always remind yourself to hold your chest and abdomen, even if you can't keep it all the time, just think about it and do it, which may make you lose 2 pounds or more fat from your stomach.

Which exercises can reduce waist and abdomen fat 2 How to reduce waist and abdomen fat?

1. Sit up straight.

Women who expect to be in the office for a long time on weekdays must sit up straight, for example, don't hunch over and wrap their feet smartly, because the correct sitting posture not only makes your manners better, but also keeps your abdomen and buttocks tense, so that the hip lines are not easy to deform and the leg curves are corrected.

2. Don't bear it.

Because it is easy to make flatulence, if you get used to it, the rectal mucosa will become dull, and even form inertia constipation and poor defecation, then the lower abdomen will naturally grow sturdily! In addition, you can try to drink a cold drink or eat more fruits and vegetables when you get up in the morning, which can achieve gastrointestinal peristalsis and promote defecation.

3. Use abdominal breathing.

The method of abdominal breathing is actually very simple; When we inhale, our abdomen will rise, and when we exhale, our abdomen will contract. Although I may not be used to it at first, getting used to it will help stimulate gastrointestinal peristalsis and promote the discharge of waste in the body. On the other hand, it will also make the air flow smoothly and increase the vital capacity.

4. Keep losing weight.

When walking and standing, remember to contract the abdomen forcibly, and then cooperate with abdominal breathing. You may feel very tired a day or two ago, but after a long time, you can see that your abdominal muscles become tight, and you can easily lose weight.