1. Hip lift with one leg

Lie on your back, bend your right leg and put your left leg on your right leg. Put your palm on your side. Slowly lift your hips and tighten your gluteal muscles as much as possible until your back is straight. Repeat after repair. Do 3 groups on each side, each group is about 20 times.

2. Stick to sit-ups

Lie flat on a carpeted floor or sports mat, and stretch your legs with your hands at your sides. Knees slightly bent, heels pressed against the floor. If you feel your back is too bent or too tight, you can bend your knees a little more until you feel comfortable. Don't put your back pressure on the floor. Put your hands behind your neck. If you put it too high, it will press your head and possibly twist your neck every time it shrinks. Take a deep breath and contract your abdominal muscles when you exhale. Contraction tightens the muscles and naturally pulls the shoulders off the ground. Keep your neck straight, but don't be nervous. Keep your body at an angle of no more than 30 degrees from the ground. Slowly put your upper body back on the floor and exhale. Repeat 10- 15 times.

Squat and jump

The action is basically the same as the weight-bearing squat, which increases the explosive force. Feet shoulder width apart, arms on your chest. Squat down until the knee joint is at 90 degrees, and push up vertically. Pay attention to thigh strength and tighten your hips. Each group is about 10 times, and 3 groups are made. Because this sport has an impact on the ground when jumping and landing, it is best to do it on rubber mats, wooden floors or grass, and pay attention to keeping your body balanced.

Take a deep breath and tighten your abdomen.

Relax your whole body, inhale a lot of air through your nose, then exhale slowly through your mouth, spit out about 70% and hold your breath. Reduce the abdomen, the qi rises above the chest, and then swell the abdomen and lower the qi to the abdomen. Raise your breath to your chest, lower it to your abdomen, and then exhale slowly through your mouth. Repeat 5 times and do two groups.

A more effective way to lose abdominal fat

Method one

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 the accumulation of fat V, it can also help digestion. Because within 30 minutes after a meal, if you are still, it is most likely to form abdominal fat.

Method 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.

Method 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.

Method 4

Pay attention to defecation; This is a very important task! Defecation on time every day, you can take healthy plant osli m herbal tea, which can not only expel toxins from the body but also effectively prevent secondary digestion and absorption, which is an important step to lose weight.

I hope to adopt. . . ^_^