Sitting for a long time, abdominal fat will accumulate and the lower abdomen will slowly bulge. Let me introduce you to a simple exercise. Just try it.

1. Sit in a chair and slowly lift your legs.

2. Put your hands gently on the lower abdomen and exhale slowly, and gradually close the lower abdomen while exhaling.

3. When the stress on the lower abdomen is the tightest, the qi is also spit out.

4. After the shoulders and lower abdomen are relaxed, slowly start inhaling.

5. Try to inhale. At this time, the lower abdomen does not need to be deliberately contracted, and the abdomen is pressed down instead.

This kind of exercise can only be done two or three times, and there is no effect. Do it twice every morning and evening for three months, and the effect will be obvious, both for fitness and for relieving stress.

I also found a method that is said to be very, very useful from a website. It's very simple, just cook tofu with milk, eat lightly every day, and don't eat too much. Snacks and the like should be avoided. If you eat it once a day, two bags at a time will be fine, just like Mengniu, tofu is a catty. If you take it twice in the morning and evening, halve it each time. Drink plenty of water for a week. It's also beautiful. it wont hurt you to try it

Here's another way:

Step 1: bend your body.

Lie flat on the mat and put your hands on your sides naturally. Lift your legs, your thighs are at 90 degrees to the horizon, and your calves are at 90 degrees to your thighs. Use the strength of the lower abdomen and thighs to lower the legs in turn and then hang them. Don't touch the ground when your legs are down. The downward hanging of one leg is 1 8 beat, with 8 8 beats each time.

Step 2: Sit-ups

Lie flat on the mat, put your hands behind your head, and open your flat head with your elbows. Conversely, four beats up and four beats down. Pay attention to the waist strength from the left and right sides, elbow and head level.

Step 3: Bend your elbow.

Face down, put your hands on your chest, and support the ground with your elbows and toes. Support your body with abdominal strength, hold 10 for 20 seconds and then put it down. Can be repeated many times.

Surround and restrain excess meat.

instrument

Abdominal muscle training Machine: Put your hands on the bracket and bend forward with your breath. The strength of the bracket can be adjusted, and the strength can be determined according to the individual situation, and the bracket is pressed down with the bending strength. Do it more than 30 times in each group, and take a break to continue. The more you can do, the better.

Abdominal muscle training board: Yuanbao sit-ups. Lie flat on the training board with your legs raised and stacked. Put your hands on your head. Lift your upper body and try to touch your knees with your elbow. Do it more than 20 times in each group.

Family exercises

Upright twist: stand upright, feet open slightly wider than shoulders. Put the clothesline on your shoulders with both hands and twist your upper limbs left and right. Pay attention to keep your hips still and concentrate on the strength of your waist. Turn left and right once and do it at least 20 times a day.

Torsion of sitting posture: sit on the ground, knees bent, fingers crossed and held back, palms outward, arms horizontally straight. Twist your upper body and arms slightly to the left, tilt your knees to the right for 2-3 seconds, and then repeat in the opposite direction for 5 times.

Experience: the firmness after acid makes people full of sense of accomplishment.

When the body bends down to 4 8 beats, the fat in the lower abdomen signals pain and the muscles in the thighs feel tight. By the eighth beat, my legs could hardly hold on. The moment I put my leg down, it was like returning to the flat ground.

Sit-ups are the most torturous. Every time I try to lift my upper limbs, my upper abdomen and waist feel tight and sour. When my upper limbs return to the mat, the meat is relaxed again. Results In the alternation of tightening and relaxing, there was a sharp pain in the abdomen. I began to breathe gradually, and my face turned red. I wish there was a rope to hang myself, not to mention it.

I thought elbow support was static training, so it should be simple. However, if I stay there, my ass will either be up or down, and the coach will all fail. The final bid lasted 10 seconds, and my whole body began to faint and my arms shook a little.

After finishing a set of dishes, the meat in my stomach hurts until the next day, and I almost dare not laugh (a smile will affect my stomach). But to the touch, the loose meat seems a little tight. I don't know if it's psychological. But believe, persist, as long as you persist, you will definitely get rid of fat.

Fat is most likely to accumulate in the abdomen. The fat here is a veritable "confidant" because it is close to the heart and is most easily mobilized into the blood circulation. Therefore, when the abdominal circumference is above 90- 100 cm or the ratio of abdominal circumference to arm circumference is greater than 0.9 for men and 0.85 for women, abdominal fat is essential.

How can we quickly reduce the excess fat in the abdomen and make the abdomen look flat? The following is a quick-acting abdominal flattening method, which can be effective in 45 days:

First warm up for 10 minutes until the whole body is slightly sweaty, and then wrap the abdomen with plastic wrap for 5-6 layers.

Second, do abdominal exercises on your back.

Navel movement: lower body fixed, sit-ups, aimed at tightening and flattening the protruding part of the stomach.

Subpubic movement: the upper body is fixed, and the feet are raised to flex and stretch the legs and raise the head, with the aim of tightening and subtracting the whole lower abdominal circumference.

Extraabdominal oblique muscle movement: after completing the upper and lower abdominal movements, do various waist rotation movements. As an auxiliary exercise, this exercise makes the weight loss effect of upper and lower abdomen exercise more obvious.

Third, rub the abdomen and "catch up" the fat. There is a saying: "seven points of exercise, three points of kneading." If you want to get rid of abdominal fat as soon as possible, do 100 circular massage clockwise and counterclockwise after abdominal exercise to "drive out" the fat and promote fat metabolism.

The above method is done for 30 minutes at a time, 3-4 times a week, and lasts for 45 days, and the effect is remarkable.

Besides, I'll teach you several other methods.

Massage supplies

If it is not particularly sensitive and dry skin, you can exfoliate your body once a week to make the slimming ingredients more effectively absorbed. It is also necessary to recognize the nature of your obesity, whether it is loose "orange peel" or thick stubborn fat, choose different slimming products and massage your body according to the instructions. Of course, we can't pin all our hopes on this step, but also cooperate with reasonable diet and scientific exercise.

Sports articles

Pick up a book and pick up a small waist: sit in the middle of the chair, hold your chest out, imagine there are two books on the ground on both sides of the chair, do the action of picking up the book to bend your body sideways, go down slowly, and then get up slowly. Repeat on both sides 10 times.

Always maintain "positive abdominal muscles": To have a flat abdomen, it is very effective to do 50 sit-ups every day. But more importantly, when going to work, shopping and on the bus, we should always keep our abdomen "tense" so that we can get results without much effort. Let's experience the correct state of the abdomen together: when standing, put one hand in front of the hip bone and the other hand on the other side, tighten the abdominal muscles, and your two hands will come together. Please pay attention to how your abdomen arches-let your abdominal muscles relax slowly and your hands will naturally separate. Get used to keeping your abdomen in a posture that can keep your hands together, won't the water snake waist appear immediately?

Diet articles

Waist and abdomen can be subdivided into waist, upper abdomen and lower abdomen. In fact, apart from some common reasons, their obesity causes are not the same.

The metabolic rate of the big stomach king is reduced, coupled with the lack of exercise at ordinary times, like to eat desserts and cold drinks, fat is easy to accumulate in the upper abdomen. Therefore, natural sugar should be used instead of sucrose as much as possible. Drinking a cup of honey water on an empty stomach in the morning and eating apples and kiwis in the afternoon can not only satisfy the desire for sweets, but also play a role in clearing the intestines.

Little belly is stationed in the office every day and sits after dinner. Sometimes he is so busy that he doesn't even have time to drink water, so many people have constipation problems, especially after the holiday! Drink more yogurt, remember to drink 8 glasses of water every day, and eat less greasy things.

From today on, we should control our appetite, avoid high-calorie foods and order lettuce salad; Avoid overeating, chew slowly and increase satiety.