Introduction: The last article told OL to move his thin arms at any time in his life and beautify his back and figure with simple movements and fast stovepipe in his chair. This article will introduce the three parts of sedentary office workers that are most difficult to lose weight, namely, thin waist, shrinking abdomen and getting rid of the fat between buttocks and lower back. The following articles are concerned together.

Office workers can also lose weight. OL rapid waist-slimming exercise 1, patting the lower abdomen: stand naturally, breathe naturally, relax the whole body, and then pat the lower abdomen alternately with both hands (hard and comfortable), one beat is one beat, and * * * makes four eight beats.

2. Horizontal rotation of crotch: stand naturally, breathe naturally and relax the whole body. Then hold both sides of the crotch with both hands, so that the crotch rotates horizontally from left to front and from right to back to left, making a circle as one beat and making two eight beats; Then let the crotch rotate from right → front → left → back → right in the opposite direction, and also do two eight beats.

3, rubbing the abdomen: naturally stand, breathe naturally, relax the whole body, and then rub both sides of the lower abdomen to the pubic bone with both hands, rubbing once for one beat, * * * do four eight beats.

4. Gently rub the umbilicus and abdomen: you can stand naturally, sit flat or lie on your back, breathe naturally and relax your whole body. 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.

5. Twist the crotch sideways: stand naturally, breathe naturally, relax the whole body, then hold both sides of the crotch with both hands, so that the crotch twists from left to right, once with one beat, and * * * do four eight beats.

6. 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 a little, and then do abdominal breathing: when breathing, your lower abdomen is slightly inward, and at the same time, it is slightly inward before and after; When angry, the lower abdomen bulges slightly outward, and at the same time, it vomits slightly outward before and after. So one breath is one beat and * * * is four eight beats.

7. Circular motion: Stand up and do some more extensive exercises. For example, bend your legs and let your knees move in a circle. Then, the hips also do circular motion in the same way, clockwise and counterclockwise for 3 times respectively.

8. Hip pressing: Sit in a chair, put your hands on both sides of the pelvis, help your hips press the 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.

OL belly reduction method 1, early to bed and early to rise, small belly.

In fact, the fundamental reason why ordinary people are most likely to commit belly taboos lies in "lack of sleep"! When people's sleep quality is poor, the secretion of human hormones will become abnormal or even reduced, and the lack of hormones will increase the adipose tissue in the body. The most terrible result is all concentrated in the abdomen, forming an indestructible beer belly!

2. Correct standing and sitting posture

Therefore, it is suggested that women who want to have a graceful posture should hold their heads high and stand up straight, don't be lazy and hunched, and avoid any posture that may accumulate meat in their abdomen.

Step 3 drink plenty of warm water

Does the human body have to drink at least 1500 every day? 2000 CC of water, and it refers to pure water, soup, drinks and fruits without adding other flavors. Only pure water can remove toxins from the body.

Remember to drink warm water with a temperature at least close to the body temperature, because when drinking ice water or eating ice, the temperature of internal organs will decrease. In order to maintain the uterine temperature, fat will automatically accumulate in the abdomen, and the lower abdomen will naturally grow up, so drinking water should not only be timely, but also pay attention to the temperature.

4, less oil and low starch+correct eating habits

Usually, it is easier to accumulate fat in the abdomen because of sedentary and less exercise. Therefore, in terms of diet, it is best to master the concept of low oil and low starch, especially not to eat salad oil or spoiled cooking oil.

Linoleic acid or fish oil are both good oils and can be supplemented more. It's best to get into the habit of eating at a fixed time and place, and don't do other things while eating. Take time to chew slowly while eating.

5. Take a walk after dinner+walk for 30 minutes every day.

Get up and wash a bowl after each meal, or take a walk with your family and boyfriend to relax, which can not only help digestion, avoid abdominal accumulation, but also contact feelings and improve health. It is really beneficial.

Usually, you can lose weight quickly and best by striding and brisk walking on the road you must pass every day, because brisk walking can improve metabolic rate, effectively consume calories and help your body's blood circulation.

6, good defecation habits+abdomen * * *

When defecation is not smooth, you can eat more fiber-rich food. In addition to vegetables, apples are also considered by doctors to be natural and good foods rich in fiber, and the sugar in fruits can also stabilize blood sugar, provide calories and immediately stop hunger.

In addition, you can also use * * * abdomen to improve the bulge of the lower abdomen. Some slimming * * * essential oils on the market are rich in fragrance, so that you can easily have a flat lower abdomen.

7. Sing loudly and practice Dantian.

The Tian Danli used for singing loudly is about 3 fingers below the navel, which is the key position where the abdomen is most prone to bulge.

Thinning the lower abdomen in this way is actually similar to the principle of "abdominal breathing slimming method". Through abdominal breathing, it can effectively provide fresh oxygen for the body, exercise muscles, improve metabolic efficiency, and if used properly, it can also shape a healthy and fit figure.

8. Exercise more abdominal exercises.

Actively do more aerobic exercise or exercise with more abdominal and waist strength, such as sit-ups, swimming and jogging, which has a good effect on reducing abdominal fat!

When you shake the hula hoop, you can easily and effectively drive the abdominal muscles, increase the vibration of the external oblique muscles and the internal oblique muscles, and then achieve the effect of tightening the muscles.

In addition, the turning action can also increase the flexibility of waist rotation, and at the same time increase the coordination and rhythm of the whole body.

OL beautiful buttocks method to move your beautiful buttocks: remove the fat between the buttocks and the lower back.

Mouth formula: lift your legs and hips

1. Hold the chair back with both hands at attention, with the toes of your left foot forward and the toes of your right foot outward, so that your feet are open at 90 degrees.

2. Lift your right leg backwards, slowly count to five, pause in the air for five seconds after reaching the highest point, then lower your right leg and slowly count to five.

3. After lifting the right leg at least eight times, change the left leg. When lifting your legs, you must keep a straight posture. You are not allowed to bend over, bend over or bend your knees. You should avoid focusing on the back of the chair.

Lifting hips and reducing fat will strengthen muscles.

Formula: a good textbook for puppies to pose and lift their hips.

1, kneeling, elbows and knees on the ground, the distance between arms and thighs should not be too close or too open or too parallel.

2. At the speed of counting to ten, first put the right knee close to the chest, then raise it back and forth and stay at the highest point for about five seconds.

3. Lower your right leg at a slow speed of five and lift it at least six times before changing legs. Pay special attention to the balance of the body and don't bend your elbow.

Article source: slimming gang, slimming network, office workers' beautiful back, and love beauty. com。