One: slimming exercise

1. Stand with your feet shoulder width, hold a stabilizing ball or bench, hold a dumbbell in your right hand, center of gravity forward, bend your right elbow directly to the other side to the shoulder position, and then return to the armpit position. Do it 10 times, and repeat it with your other hand 10 times.

2. Hold your hands on the ground, keep your body in balance with the ground, put your left leg on your knee at right angles to the ground, your right thigh is parallel to the ground, and your calf is at right angles to the ground. Then move forward to keep the legs stable. Do 10 times, and repeat with the other leg.

3. Hold your hands on the ground, raise your hips, turn your left leg upward, head down, touch the ground on your toes, then bend your left leg to your chest, and repeat with your right leg after five times.

4. Put your hands together and straighten up, lean forward, step forward with your left leg, bend, touch the ground with your rear toe, and keep your body balanced.

5. Stand with your feet shoulder width apart, hold the dumbbell in your hand, bend your elbows on both sides, focus on your chest, palm forward, bend your knees 90 degrees, hips 45 degrees, and lift the dumbbell over your head.

6. Stand on one foot, hold a ball in your hand, stretch your arms forward, bend your right knee to hip height and gently touch the ball, then stretch your hands forward to catch the ball, stretch your right leg backward, and bend your left knee slightly.

7. Hands on the ground, legs straight, hips up, toes on the ground, parallel to the ground, then pick it up with your right hand and put it on your back, and support the ground with your left hand. Stick to it for a while and then change your left hand.

8. Lie face up on the floor with your arms straight above your head. Put your hands under pressure and put them on your chest. Don't bend your legs to the ground. Put the dumbbell in the left armpit position with the right hand and reach the lower right waist position with the left hand. Do 12 times and change your left hand.

Two: diet

1, eat at least 3 fruits and 3 vegetables every day.

Eating more fruits and vegetables is not only easy to feel full, but also can reduce the strong desire to eat desserts. In addition, eating foods rich in fiber can effectively treat constipation, which is one of the culprits of abdominal distension.

2, nine glasses of water a day, drink less carbonated drinks.

Drinking a glass of white water, light honey water or water containing cellulose before breakfast in the morning can accelerate the peristalsis of the stomach, excrete the garbage and metabolites in the body the night before, and reduce the chance of having a small stomach.

Step 3 stay away from alcohol

Whether it is beer, cocktails, white wine or other forms of alcoholic beverages, it may be the chief culprit leading to obesity. Although wine contains no fat, it is high in calories. Only a cup of 200ml alcoholic beverage can reach 100 calories. Alcohol can also increase your body's cortisol level, which is a powerful hormone that can help your lower abdomen store fat.