Sitting in the office for a long time, the amount of activity decreases, and people will gradually become lazy. If you don't maintain it regularly, your diet will be abnormal, so fat will easily accumulate, except for your hips and thighs. The most deadly thing is your abdomen! If you are not a pregnant woman, take precautions and correct your living habits; Unfortunately, it doesn't matter if it is. As long as we can do the following tips, we can also get rid of the small "belly" and move towards the small "waist".

1. Sit up straight.

Women who are expected to stay in the office for a long time on weekdays should definitely sit up straight, for example, don't hunch over. Don't put their feet around the handsome, because the correct sitting posture not only makes your manners better, but also keeps your abdomen and buttocks tense, so that the hip lines are not easy to deform and the leg curves are corrected.

2. Don't put up with it

Because it is easy to make flatulence, if you get used to it, the rectal mucosa will become dull, and even form inertia constipation and poor defecation, then the lower abdomen will naturally grow sturdily! In addition, when you get up in the morning, you can try to drink a cold drink or eat more fruits and vegetables, which can achieve gastrointestinal peristalsis and promote defecation.

Step 3 use abdominal breathing

The method of abdominal breathing is actually very simple; When we breathe in, our stomachs swell. When we exhale, our abdomen contracts. Although we may not be used to it at first, we are used to it, which helps to stimulate gastrointestinal peristalsis and promote the discharge of waste in the body. On the other hand, it can make the air flow smoothly and increase the vital capacity.

4. Reduce your abdomen frequently.

When walking and standing, remember to contract the abdomen forcibly, and then cooperate with abdominal breathing. You may feel very tired a day or two ago, but after a long time, you can see your abdominal muscles tighten, and you can lose weight easily.

5. Exercise regularly.

In addition to reminding yourself to tuck in, do more anal exercises and take the stairs frequently, so that fat will no longer sag under the influence of gravity; In addition, women who often sit in the office can use the office chair to keep their upper body straight, their pelvis tilted backwards, sit on their hips, and then slowly pull their hips up until they are tight, and then return to their original state. If you are not used to it at first, on the one hand, it will help stimulate gastrointestinal peristalsis and promote the discharge of waste in the body, on the other hand, it will make the airflow smooth and increase vital capacity.

Beautiful slender waist, which woman doesn't love? Is your slender waist still hibernating? This season is the time to show your waist. In fact, it only takes ten minutes to get rid of your troubles. Here are three sets of practical and time-saving waist exercises for everyone. Just stick to it for ten minutes every day. I believe you can find your thin waist soon.

1. Lie flat, straighten your legs together, and lift (waist and abdomen).

The back and hips are also straight up (away from the contact surface).

Then slowly put it down, and the number of repetitions is measured according to your own ability.

2. Lie flat and put your hands behind your head.

Straighten up (bend your knees) and use the strength of your waist and abdomen to make your body sit up straight and lie down. The number of repetitions can be measured according to one's physique.

3. Lie flat, using the strength of your waist and abdomen to lift your legs up, while your upper body leans forward and your arms are flat (at this time, your body is bent).

Try to make your arms and legs touch each other. You can decide the number of repetitions of each exercise according to your ability. The above three groups of actions can be carried out separately or in combination. Don't be lazy every day 10 minutes, and the slim waist in your dream will appear soon!

Fight back waist fat

Myth 1: Sit-ups are the best way to exercise abdominal muscles.

Reality: Shoulder ache, backache, but my stomach is still there.

Sit-ups, which have always been regarded as a magic weapon to obtain a flat and firm abdomen, have not been included in the "most effective abdominal fitness methods" of authoritative American fitness institutions. There is a simple reason. When we sit-ups, the movements are often not in place. Usually our backs and shoulders are full of strength, but our abdomen has not been really exercised.

After comprehensive evaluation of the effect of 13 abdominal fitness method, experts found the first three most effective methods, namely: riding machine (bicycle fitness device) training; Captain's chair (a bench with a 30-degree angle to the ground, you can lie on it and lift your legs for a few seconds to strengthen your abdominal muscles) training; Fitness ball training.

Improved version of sit-ups: Fitness instructors believe that in order to make sit-ups play a better role, we can try to make the following changes-only do 10 sit-ups per minute, and keep the upper body at a 45-degree angle with the ground for 5 seconds, which is much better than doing 60 times per minute.

Myth 2: If you want to develop tight abdominal muscles, you must do abdominal exercises every day.

Reality: There will always be a counterattack.

The formation process of abdominal muscles is exactly the same as other parts of the body, and it takes some time to shape. Because after a lot of training, the cellular morphology of muscle tissue has changed, but it has not been fully formed, and it usually takes 48 hours to complete the task of muscle "reconstruction". Daily abdominal exercise can certainly promote the burning of fat, but it does not leave time for the formation of abdominal muscles. Once the exercise is relaxed, the fat will immediately launch a "counterattack" and everything will be in vain.

Correct practice frequency: 1 3 times a week.

Myth 3: High-density exercise will definitely double the effect.

Reality: breathless and out of position.

Do an action 100 times, can you get the effect of 1 times more than doing it 50 times? Fitness is not a simple accumulation of quantity, but should pay attention to qualitative changes. Take the "captain's chair" equipment training as an example. Many people will do dozens of them in a row until they are sweating and panting. According to the senior fitness coach, abdominal muscle training's key is to get his movements in place and need a proper pause. It is best to use 15 as 1 group, and do 2 ~ 3 groups at a time.

Ways to strengthen the effect: Make more changes during exercise, such as tying a small sandbag on your leg, and the effect will be different.

Myth 4: strengthen the abdomen = waist.

Reality: I lost my waist and gained my stomach.

Many people confuse abdominal exercises with waist-reducing exercises, thinking that an action can both slim the waist and beautify the abdomen, but it is often thin the waist and fat the abdomen.

This is because it is much easier to lose the fat accumulated in the waist than to shape the muscles in the abdomen. Only by cooperating with diet, reducing the intake of high-calorie food, and insisting on corresponding training, can the "small waist" be seen again. The waist is thin, and the abdomen without special training is more "prominent". Don't expect a certain exercise to complete the dual task of strengthening the abdomen and waist at the same time. There is no shortcut on the road to losing weight.

Suggestion: practice step by step and don't believe in the "two in one" method.

If you want a simpler method, you can actually turn around and do sit-ups. As long as you stick to it, it will have a good effect.

Thank you for your adoption! ! !