First, there are many ways to reduce fat on both sides of the waist, and practice 78 abdominal muscles. Here are the specific methods.

Second, the method of reducing fat on both sides of the waist.

1, reducing body fat content. When the body fat content is reduced, the meat on the waist is naturally less.

To reduce body fat content, you can choose aerobic exercise, such as jogging, brisk walking and skipping rope. Exercise 3 times a week for more than 30 minutes each time for 6 weeks to see the effect.

2. Improve the muscle quality of waist and abdomen muscles and increase the content of waist and abdomen muscles.

Waist and abdomen training movements, also exercise 3 times a week, and perform the following training before or after each aerobic exercise.

Action 1: Sit on your knees and tuck in your abdomen? 10-20 times.

Action 2: Sit, bend your knees and turn left and right? 10-20 times.

Action 3: lie on your back, bend your knees, and alternately roll your abdomen? 10-20 times.

Action 4: Lie on your back, roll your belly with straight legs? 10-20 times.

Action 5: Lie on your back and lift your legs up and down alternately? 10-20 times.

Action 6: Bend your knees and stand on your hips? 10-20 times.

Action 7: Sit-ups alternately lift legs up and down? 10-20 times.

Action 8: Lift your legs after alternating push-ups? 10-20 times.

Third, the method of practicing seven or eight abdominal muscles.

1 frequency.

Exercise your abdominal muscles every other day. Do hundreds of sit-ups.

2. weight

The greater the weight used by abdominal muscle training, the greater the possibility of irregular movements and the thicker the waist. This view is wrong. Replace weight with tension and control, and tighten and stimulate abdominal muscles with external weight.

3, the state is correct.

When practicing abdominal muscles, keep the whole group of abdominal muscles constantly tense, and don't let them relax at the beginning or end of the action. Always be completely exhausted, and each group should be completely exhausted. Don't count the times, keep doing it until you can't contract your abdominal muscles anymore. You don't have to be completely heterosexual. When practicing abdominal muscles, don't arch your back, but hold your chest slightly. So as to concentrate the tension on the abdomen. The straighter the upper body is stretched, the more the hips participate in the force, which not only reduces the stress on the abdominal muscles, but also increases the risk of low back strain.

4, hanging legs.

When doing this action, you should first pay attention to avoiding swinging, tightening your body and controlling the speed of action. In order to stimulate intercostal muscles, you can also exercise the abdominal oblique muscles by turning your knees left and right. The key to correct leg lifting is to extend your hips slightly forward. If it's just a simple leg lift, it's certainly comfortable. But that will only stimulate the buttocks, not the abdominal muscles. According to the method, practice is very hard, but will it? Fully stimulate the abdomen. The movement speed varies from person to person, but it is necessary to ensure that the leg release process is slow. To prevent shaking.

5. Sit down and lift your legs.

This action can better stimulate the lower part of abdominal muscles. Sitting on the bench? Legs forward and down, body to? Lean back about 10 degrees, grab the edge of the stool and keep your body balanced. Don't bend your knees, lift your legs. Until the toes are parallel to the eyes, however? Back control. Control and tension are very important in the whole movement, and a slight negligence may lead to the lower back? Damage. As the abdominal muscles become more and more tired, you can gradually bend your knees until you are completely exhausted. Lying flat on the bench to do this action will make the hips and abdomen reverse the arc tension of the abdomen and concentrate more tension on the hips rather than the lower part of the abdominal muscles.

6. Lie on your back, lift your legs and curl up.

The starting position is lying flat on the bed or on the ground. Bend your knees, lift your calves, don't let them fall, and put your head in your hands.

7. Take a deep breath.

Breathing method Inhale when curling forward and exhale when leaning back. ? Pay attention to the main points. When curling forward, the waist should sink, cling to the bed or ground, and the abdominal muscles should contract as much as possible.

Fourth, matters needing attention:

If you want to lose fat on both sides of your waist, you need enough confidence and persistence to succeed. If you want to develop seven or eight abdominal muscles, you also need to persist.