The first step to lose weight in the abdomen is to sit in a chair and slowly lift your legs. The second step is to put your hands gently on your lower abdomen and exhale slowly. While exhaling, gradually tighten the lower abdomen. The third step is to exhale slowly, the lower abdomen is getting tighter and tighter, and the shoulders are kept relaxed. The fourth step, when the abdomen has been the tightest, the gas is also spit out. Step 5: After the shoulders and lower abdomen are relaxed, slowly start inhaling. Step six, try to inhale. At this time, the lower abdomen does not need to be deliberately contracted, and the abdomen is pressed down to reduce the abdomen. Note: 1. Change your eating habits. Don't sit down or sleep on your stomach immediately after eating. It's best to stand all the time. You can choose to take a walk or pack some things. In addition to reducing fat accumulation, it can also help digestion. Because within 30 minutes after a meal, if you are still, it is most likely to form abdominal fat. 2. Walking posture and sitting posture should be correct; When you walk, you should hold your head high and swing your arms. Always hold your arms on your chest. Abdominal muscles are weak and easy to protrude. Moreover, walking with swinging arms not only consumes a lot of energy, but also looks particularly energetic. When you sit down, you should also straighten your back, don't bend over, and don't straighten your abdomen, so that you can exercise your abdominal muscles and make them strong and not easy to collapse. 3. Cooperate with sports; Shake the hula hoop or do sit-ups and stretching exercises at any time, which can gradually eliminate abdominal fat, make abdominal muscles stronger and make it more difficult to accumulate fat. 4. Pay attention to defecation; This is a very important task! Defecation on time every day can not only expel toxins from the body, but also effectively prevent secondary digestion and absorption, which is an important step to lose weight. Food for reducing stomach: 1: Want to reduce stomach immediately, don't eat salad, drink more coffee: Do you want to wear a swimsuit to soak in the hot spring today? Want to make your stomach disappear immediately? Scientists say don't eat salad, and then drink more diuretic drinks, such as coffee and tea. These diuretic drinks not only make you want to go to the toilet, but also drain the water from other parts of your body, so that your stomach will not be so watery that day. 2. The big belly is related to heredity: the head of the Department of Public Health of the University of Washington cited previous research, and fat people are more likely to give birth to fat children, and fat children are likely to be similar to their parents. Many people only have fat bellies, and children will have fat bellies when they are old. In this case, the only thing they can do is to pay more attention to their diet and exercise. 3. Pay attention to avoid eating "trans fatty acids": According to the study of monkeys at Wake Forest University, trans fatty acids will bring more than 30% fat to the stomach than ordinary fatty acids. Therefore, trans fatty acids not only increase the risk of heart disease as the general public knows, but also directly add 30% unnecessary abdominal fat to your waistline for those who love beauty. Remember to choose only "whole wheat": whole wheat is very powerful According to Pennsylvania State University, 50 obese people were recruited for a 12-week weight loss experiment. Half of them eat whole wheat food, and the other half eat processed non-whole wheat food. The results show that the weight loss rate of fat people is actually similar, but the abdominal circumference of the whole wheat group is higher than that of the ordinary group. So, don't think that you are not thin. Eating whole wheat can not only bring you health, but also reduce your abdominal circumference first! Hawthorn has the effect of "resolving food stagnation, removing oil and relieving boredom" in traditional Chinese medicine, so it can promote the rapid excretion of cholesterol and effectively decompose excess fat. Leg: You don't have to go out, just stay at home. You can lift your leg 50 times a day and change your left leg after lifting your leg. 1. After getting up every morning, stand in front of the window or in your favorite position, take an object as a reference, raise your right leg as high as possible, raise and lower it 50 times, and then change your left leg for the same number of times. 2. Sit in a chair and watch TV. Don't bend your knees. Lift one leg and then put it down. Repeat this action 8- 10 times, and then change the other leg, so that the fat on both sides of the thigh can be removed. 3. When sitting in a chair, forcibly overlap the two calves and count from 1 to 8 before exchanging legs. Repeat this action and breathe evenly. This can exercise the calf line. In addition, when walking, try to speed up and take big steps to exercise the muscles on your legs. Simply put, it is to walk with energy. This kind of walking should be a habit that is usually formed. Do exercises on the front thigh before going to bed. Exercise 1: Try to lift your legs! And keep this position for a few seconds until your feet feel tired. Lift your feet slowly and hold this position for a few seconds. Slowly lift the calf until it is the same height as the thigh. Hold this position for 30 seconds, then retract your legs. Take 10- 15 times as a group of actions, and then gradually increase the amount of exercise after completing a group of actions. Related reading: jump rope and jump out of your slender legs. 7. A good way to thin legs. 4. Wear slippers to do leg exercises. 2. Cross your legs and ankles, bend your knees at the same time and take a supine position. Put your hands under your hips and bend your knees and ankles. Lift your legs and stretch your knees, lift your crossed feet to the ceiling, stretch your knees as much as possible and contract your thigh muscles. Take 15-20 times as a group and make 1-3 groups. Related reading: Poor walking posture can lead to leg obesity. Friends who lose weight should carefully find out where their walking posture is not standard in order to confirm how to improve themselves. Here are some wrong walking postures that make your legs fat. Body-building exercises on the inner thigh before going to bed 1: Hold the pillow with your knees and squeeze inward to sit on the bed. After folding the pillow in half, put it between your knees and squeeze it dozens of times. Related reading: White-collar one-minute stovepipe exercise uses running to shape your leg lines. Two sets of calf weight-loss exercises exercise the inner thigh movement 2: the legs and ankles clamp the pillow, squeeze and lie on the bed, the wrist supports the chin, and the legs and ankles clamp the pillow and squeeze inward together. Bend your knees and squeeze the pillow. Do 15 times as a group * * * do 1-3 groups. Related reading: People with thick thighs, who want to lose weight, must start massage from the right place. Except for fat, the original muscles of thighs are wrapped in fat, so the plan to maintain stovepipe should start with understanding their thigh structure and specific key massage maintenance. Leg and ankle exercise before going to bed 1: lift your feet, lie on your back in bed, and tighten your toes. Put your palms next to your hips and lift your legs. The toes of the left foot and the right foot are alternately tilted and straightened. The movements of the left and right feet are done 20-30 times with the rhythm of "1 2" and "1 2". * * * Do 1-3 times until the calf feels tired. Small s 1 minute slimming thigh, calf and ankle exercise 2: put a towel on the toe of one foot, pull the towel hard, straighten your legs and sit on the bed, put a round towel on the toe of one foot, and pull the towel hard with both hands. The eight magic weapons for lifting legs and extending toes are as follows: toes are raised and extended, and one foot is done 6-8 times as a group; The other foot moves in the same way. Do 1-3 groups on each foot. Thinner thighs: When you lose weight through exercise, all parts of your body, including your thighs, will become thinner. Walking, cycling, cross-country skiing and climbing stairs are the most effective aerobic exercises, which can exercise legs and buttocks. Running is also a good way to burn calories, but it is not the best choice for people with thick thighs. Because these people will find running difficult, uncomfortable and unwilling to stick to it. Walking and running will be much better. When you don't feel tired, you can appropriately increase running and reduce walking. Swimming is also a systemic aerobic exercise, but swimming does not use the thighs too much. If you want to exercise your thighs in the swimming pool. You can walk in shallow water or in deep water with a life jacket. The natural resistance of water will give your thighs a strong exercise. This kind of exercise effect is not available on the road. In order to lose weight on thighs, it takes 30 minutes for each exercise. At least 3-5 times a week. Adhere to moderate and low intensity exercise. That is, reaching 60% of the maximum exercise intensity can consume more fat. If you find it difficult to maintain this level of exercise, you can start with a small amount of exercise. And then gradually strengthen. You can also flexibly master the intensity and time of exercise. If the exercise intensity is low and easy to carry out, the exercise time can be increased. As far as fat consumption is concerned, walking 1 hour has the same effect as running for 20 minutes. Before carrying out the exercise plan. It's best to ask the doctor to give you a physical examination, and then choose an exercise intensity that is easy to carry out and has no adverse reactions. You can gradually increase the exercise time in the future, but the average increase of exercise time per week should not exceed 20%. The best way of self-exercise is to return to normal within 1 hour after exercise. In order to prevent some parts of the body from being injured during exercise. You can do some warm-up activities first, such as jogging for a few minutes or stretching. The best time for exercise is about 1-2 hours before meals. Such as early morning and afternoon. It is the most effective way to do thigh bodybuilding through local stretching exercise: the hips are drooping, the legs are bent, the back is kept straight, and the other leg is straight back and parallel to the ground; Or in the same posture, the other leg goes straight to one side until it forms a 90-degree angle with the body. Try to do this exercise in three groups (each group 10 times) on each leg. This exercise can also be done while standing-standing on your legs and keeping your body straight. The other leg extends backward, so that the thigh is as straight as possible and parallel to the ground. Leg stretching can also be done sideways. Lie flat on your side on the bed or floor, with one leg close to the floor and the other leg lifted upward until the leg forms a 45-degree angle with your body. Then support your thighs on a table or chair at a 45-degree angle. Then lift the calf close to the floor and make it close to the thigh. This exercise can strengthen the medial and lateral muscles of the thigh, instead of just exercising the lateral muscles as before, thus maintaining the balance and symmetry of the thigh. After you have mastered leg stretching, you can try to do some "stride" and take a big step forward. Until the rear knee is about 15 cm off the ground, then move the other leg forward. At first, it is best to do two groups 10 times on each leg. Then gradually increase the number of times like other exercises, and you can slow down first. And let both legs get the same degree of exercise. One of the benefits of this kind of exercise is that it can change the relaxation state of muscles and make them look more fit. Reasonable experts who pay attention to diet believe that most leg weight loss is unsuccessful. Mainly because of relying too much on exercise and not paying attention to diet. These people usually significantly limit their calorie intake. But it doesn't think too much about the role of fat in it, so. Diet should be combined with low fat and high fiber. For example, eat more fruits and vegetables and eat less fatty meals, especially fast food. 1 min Thigh is thin. Stand at attention with your whole thighs and your hands at your sides. Bend your knees and touch your toes with both hands (don't push too hard at this time). The trick is to bend your knees, not your back muscles. Then gently return to the original position. This action takes about 3 seconds. At the beginning, you should aim at 1O seconds for three times, and then accelerate after you get used to it. The inner side of the thin thigh starts from the standing posture at attention, and the right foot takes a step forward, and the knee is slightly bent. Put your hands on your waist. When jumping, the left and right feet are exchanged (pay attention to keeping your back straight at this time). Jump up and switch feet, and count one and two at the same time. At first, I did it 1O times every second, but later I got used to it and the speed increased. Stand at attention with thin legs. Lift your right foot to the right and your left hand to the left. At this time, pay attention to the balance of the body. The trick is to kick hard. Gently return to the original position. Do it again on the other side. This action takes about 2 seconds. At the beginning, aim to do it five times in 1O second, and then accelerate after getting used to it. 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