Thick waist is the trouble of many women. Usually sedentary will lead to a lot of waist fat. Many office women lack exercise and have a thick waist, which affects their figure. There are many ways to lose weight and thin waist. Usually they do some thin waist exercises to accelerate the burning of waist fat. In fact, it is not difficult to thin the waist. Some simple exercises will be effective if you persist.

1, a simple and effective method of slimming waist.

(1) Massage and Thin Waist Method

Take the navel as the center, draw a question mark on the abdomen, and massage along the question mark, first on the right side and then on the left side, 30-50 times each, 1 time every day.

(2) Rubbing the abdomen

Stand naturally, breathe naturally, relax all over, and then rub the pubic bone with both hands on both sides of the lower abdomen, rubbing one beat at a time, and * * * do four eight beats.

(3) Gently rub the navel and abdomen.

You can stand naturally, sit flat or lie on your back, breathe naturally and relax. Place the palm of your hand inward on the navel and abdomen, then gently rub the navel and abdomen clockwise, with one lap as one beat, and then gently rub two eight beats; Then gently knead two eight beats counterclockwise.

(4) Swimming thin waist method

Swimming for 30 minutes can consume 1 100 kilojoules of heat. Even if people are no longer in the water, their metabolism is still very fast and they can consume fat faster than usual. This method is the most scientific and undeniable. Swimming can not only close the abdomen, but also shape the body.

(5) Abdominal walking and thin waist method

When inhaling, the abdomen bulges; When exhaling, the abdomen contracts. This is a necessary training for people who practice yoga or make sounds. Helps to stimulate gastrointestinal peristalsis, promote the discharge of waste in the body, smooth airflow and increase vital capacity. When walking and standing, you should contract your abdomen and cooperate with abdominal breathing to make your abdominal muscles firm. I won't get used to it for the first day or two, but as long as I always remind myself that "I can lose weight by shrinking my abdomen", after a few weeks, not only my abdomen will be flattened, but my walking posture will be more charming.

(6) Hip pressing

Sit in a chair, put your hands on both sides of the pelvis, help your hips press down on the seat cushion and press the back of the chair with your back. Repeat 3 times, then move your hips left and right. If you feel your blood flowing faster, it's a sign that your body is receiving signals.

(7) Abdominal breathing

You can stand naturally, sit flat or lie on your back, breathe naturally, relax your whole body, think about your navel and abdomen slightly, and then do abdominal breathing: when breathing, your abdomen is slightly inward, and your front and rear female private parts are also slightly inward; When angry, the lower abdomen bulges slightly outward, and at the same time, the private parts of the front and rear women also vomit slightly outward. So one breath is one beat and * * * is four eight beats.

2, waist weight loss bodybuilding gymnastics

1. Stand where you are, with your hands at your sides and your legs apart. First twist the waist from left to right to make the whole body rotate, and then twist the waist from right to left to make the body rotate.

2. Stand where you are, with your legs apart, then bend forward, touch your left foot with your right hand, and then touch your right foot with your left hand.

3. Stand where you are, with your back close to the wall, support the wall with your hands from your shoulders, bend your body back as far as possible, and look back until you can't bend it any more.

4, lie on your back, close your eyes, alternately straighten your legs and slowly bend your knees, and relax your muscles with breathing.

5, supine, first bend the right leg, so that the thigh is as close to the chest as possible, and straighten after a pause of 2 seconds. Change your left leg and do the same. Alternate legs and do 10-20 times in a row.

6. Lie on your left side, put your right arm under your head, bend your legs slightly, then bend your right leg as much as possible, so that your knee joint is close to the lower stool, and then slowly straighten out. Bend the left leg again so that the knee joint is close to the lower stool, and then slowly straighten it. Alternate your legs 10 times, and then switch to the right position. The movements and exercises are the same as before.

7. Kneel on the bed and support your upper body with your hands. When you practice hunchback like a cat, you should lower your head and exert strength at your waist, then slowly raise your head, relax your back muscles, and make your spine "U"-shaped. Inhale deeply when you do hunchback, and exhale when you collapse.

8. Lie on your back, bend your legs, put your arms at your sides, slowly raise your head and upper body for about 1 minute, then lower your head again and repeat until the muscles of your neck and waist feel sour.

3, the misunderstanding of exercise to lose weight

First, the greater the exercise intensity, the better the weight loss effect.

Aerobic exercise must choose the intensity according to the characteristics of personal physique and obesity, and there must be a gradual process. It is not that the greater the intensity of exercise, the better the effect. A watched pot never boils. It is best to choose low-intensity and long-lasting exercise, so that you can recover in a short time without being too tired and affecting your physical and mental health.

Second, you can lose your stomach just by doing abdominal exercises.

Some women who love beauty think that exercising strong abdominal muscles can lose their stomachs, so they try their best to do sit-ups, but the effect is not necessarily good. Excessive abdominal muscle exercise will cause muscle fatigue, which will seriously damage this part. The gain is outweighed by the loss. Therefore, while insisting on mild abdominal exercise, it is best to cooperate with some low-protein and low-fat recipes.

Third, more exercise can consume too much food.

In fact, if you often use prolonged exercise as an excuse for overeating, the end result will only make you gain weight and make yourself exhausted. If you overeat, you'd better increase the intensity of aerobic exercise.

Fourth, every time you jog 15 minutes, you can stovepipe your legs.

Practice has proved that only when exercise lasts for more than 30 minutes can excess fat be actively mobilized for human function. As time goes on, the fat consumption in the legs and other parts of the body will increase.

The more you sweat, the more successful you will be in losing weight.

Scientific research has proved that sweating consumes water, salt and minerals, not fat. Whether you sweat during exercise has nothing to do with whether you consume fat. Therefore, don't take sweating as the standard of slimming effect.