Weight loss exercise method to slim down the belly

Weight loss exercise method to slim down the belly. Losing weight is the goal of many people. Many people have a lot of fat on their belly. The fat on their belly makes many people miserable. , a small belly is the most common body problem. I believe no one wants to have a lot of fat on their belly. Here are some weight loss exercises to slim down your belly. Weight loss exercise method to slim down the belly 1

1. Lie on your back on the ground, bend your hands, elbows outward, and rest your head on your hands. Bend your legs and keep your knees together, your feet can be slightly apart, and pay attention to keeping your abdomen in check.

2. Lift your head forward, lift your upper body off the ground, keep your legs still, and inhale at the same time. Slowly lower your body and repeat the action 20 times. Be careful to use abdominal force and don't strain your neck.

3. Lie flat on the ground, hold your hands close to your ears and raise them above your head, palms facing each other, away from the ground. Put your legs together, then lift them upwards so that your thighs are perpendicular to the ground and your calves are parallel to the ground. Pay attention to tightening your abdomen.

4. Keep your legs still, lift your head and shoulders, move your hands forward, and stop at your waist. You can feel that when you curl up, your stomach seems to be contracting. . After a period of time, you can successfully tighten your abdomen.

5. Lie flat on the ground, put your legs together, and then lift them upward so that your thighs are perpendicular to the ground and your calves are parallel to the ground. Stretch your hands straight upward and perpendicular to the ground, palms facing each other.

6. Turn the legs from bent to straight, forming a 45-degree angle with the ground. At the same time, raise your head and draw your hands downward, stopping at your waist.

7. Lie flat on the ground, hold your head with both hands, elbows outward, legs together, then lift upwards, make the thighs perpendicular to the ground, calves parallel to the ground, and then turn the body to the right side.

8. Turn your body to the other side and straighten your right leg forward at the same time. Maintain the posture for 5 seconds. Then rotate in the opposite direction, so that the right leg is bent with the knee on top, the left leg is straightened forward, and the action is repeated.

9. Walk briskly for half an hour. If you want to lose belly fat, you can walk two stops after get off work instead of taking the bus. If you don’t like running, you can choose Brisk walking can help white-collar workers digest calories. If you insist on walking briskly for more than half an hour every day, you can see obvious effects.

10. Jog for 20 minutes. Jogging is one of the simplest and most effective weight loss exercises. However, many people do not like running. White-collar workers can choose to jog for 20 minutes. Among them, jogging after getting up early is the best way to lose weight. At the right time, it can improve your metabolism;

Put the body into a fat-burning state 311. Massage the abdomen clockwise. This method is simple and easy for white-collar workers. Just place your hands on the lower abdomen and follow Massage the abdomen by making clockwise circles. This movement should last for more than 20 seconds, three times a day.

12. Rub the abdomen downwards. Same as above. This method is also more effective. Use your four fingers (except the thumb) from below the belly button to gently massage downwards with slight force, and rub back and forth repeatedly. About 6 times, this will help reduce intestinal waste.

13. White-collar workers sit for long periods of time, and the blood circulation in the body is seriously blocked. The waist and abdomen are particularly prone to accumulation of garbage and fat. Twisting the waist and abdomen more can promote the blood circulation of white-collar workers and prevent the growth of waist and abdominal fat. accumulation.

Exercise tips for losing weight and slimming the belly

How fat on the belly is formed

1. Sitting for a long time causes a small belly< /p>

I sit down for long periods of time throughout the day and don’t like to exercise. I sit down to watch TV after meals and eat snacks while surfing the Internet. If you have these habits and have already developed a belly, then you are suitable for practicing belly reduction.

How to lose weight: Remember to contract your lower abdomen forcefully whether walking or standing. It is best to practice abdominal breathing with abdominal breathing. You may not get used to it at first, but over time your belly will become firmer.

2. The pressure of life leads to a small belly

Excessive pressure in life will also cause a small belly. Life is stressful, and some people tend to relieve stress by eating a big meal.

In this way, unnecessary food will be taken in unknowingly, causing gastrointestinal protrusion. The small belly caused by this situation is also suitable to be solved by abdominal breathing.

How to lose weight: Inhale to swell your belly, and when you exhale, your belly contracts. This can stimulate gastrointestinal motility and promote the discharge of waste from the body.

3. Incorrect posture leads to the formation of a small belly

Incorrect posture, such as hunching over when sitting, or holding the breast when walking, etc., will cause the growth of a small belly. .

How to lose weight: correcting wrong posture can solve the problem of small belly. When walking, relax your shoulders, swing your arms naturally, lift your lower abdomen, and maintain a slightly tense state. When sitting, maintain a straight posture and keep your waist and back straight.

4. Poor defecation leads to a small belly

Poor defecation, constipation, etc. will cause waste to accumulate in the intestines and stomach, causing a protruding belly.

Weight loss method: Once constipation occurs, try to reduce overeating, eat more fiber foods, drink a cup of warm water or honey water on an empty stomach in the morning, and drink a cup of yogurt half an hour after a meal to promote defecation.

Precautions

Therefore, if you want to reduce the size of your belly quickly, you must understand the reasons for the formation of your belly, so that you can get rid of fat faster and more effectively!

Daily method for reducing belly

The first step: Pat your lower abdomen gently with your hands

Relax your body completely, stand naturally on the ground, and keep your whole body in a relaxed state, and then use Alternately tap the lower abdomen with both hands, with moderate intensity. One beat is one beat, and you can do four or eight beats.

Second move: Rub the abdomen

Completely relax the body, stand naturally on the ground, breathe naturally, relax, hold both sides of the lower abdomen with both hands, and then rub towards the pubic bone, rub One beat at a time, do four eights. Weight Loss Exercise Methods to Slim Belly 2

Action 1 is a diving rocking weight loss exercise targeting the back and lower abdomen.

First place a balance bar about two feet in front of the BOSU balance ball, then place your lower abdomen directly on the balance ball, then lift your feet off the ground and gradually spread your legs. Remember to place your hands on the balance bar and raise your legs as high as possible;

Then, slowly roll the balance bar in front of the BOSU ball while letting your feet return to the ground; It is recommended to repeat this set of movements about fourteen times, and rest for thirty seconds between each set of movements.

Action 2 is a crescent-shaped step weight loss exercise targeting the back and hamstrings.

First stand with your legs together, grab an eight- to twelve-pound dumbbell with your right hand, and then stretch your right leg back as much as possible so that your left leg is bent at 90 degrees, trying to keep your body as close as possible. On your left knee, keep your left hand at the same height and straighten it to the outside, while your right hand should hang naturally;

Then raise your right hand until your elbow passes your body, and raise it like this about fourteen times . Then switch sides. It is recommended to do 3 sets of the entire set of movements, with the same interval of 30 seconds.

Action three, side bending and stretching exercises for shoulders, thighs and hamstrings.

First hold a pair of five or ten pound dumbbells, then hang your hands naturally on both sides of the body, stretch out your left foot so that your hip is at a 90-degree angle, put your right hand close to your shoulder and slowly lift it. (See Figure A above). After supporting your waist, bend your upper body to the left so that the dumbbell in your left hand can rest on your left ankle;

Then slowly raise your right hand above your head, trying to keep it and your left hand in a straight line . This action can be repeated fourteen times on one side and then on the other side. Repeat three times, thirty seconds apart. Weight loss exercise method to slim down the belly 3

Action 1, knee-hugging pose 1

Lie on your back on the mat, then bring your legs together, bend your knees upward naturally, and try to hug your two calves with both hands . At this time, you should pay attention to lifting the soles of your feet as much as possible and pointing them outward. After stopping for fifteen seconds, return to the lying position, and then repeat this movement ten to fifteen times.

Action 2, knee-hugging pose 2

Similar to the previous action, but the movements of the soles of the feet are different. After hugging the knees with both hands, try to hug the legs towards your own body. Chest, lift the soles of both feet but push inwards. Repeat this action ten to fifteen times, staying for about fifteen seconds at a time.

Action 3, Cobra Pose

Lie prone on the mat, head down, pay attention to keeping your legs together and straight, and try to keep the instep of your feet close to the ground. Try to place your hands on both sides of your chest, with your fingers together to support the ground. Let your shoulders, chest, and abdomen lift off the ground, lift your head hard, and look up. After stopping this movement for about fifteen seconds, return to the original position.

Action four, lean over and twist

This action may look a little awkward, but it is very simple to do. Also lie flat on the mat, with your legs and arms naturally open in a large shape. Pay attention to keeping your insteps straight. Twist your upper body to the right and lean over. At this time, make sure your legs are still and your head is downward, stretching your waist and abdomen as much as possible. Helps burn fat in waist and abdomen. After holding this action for fifteen seconds, twist to the left.

Action five, lie on your back and stretch and twist one leg.

Lie flat on the ground, with your legs straight and your hands raised to both sides. Make sure your palms are facing down. Then, bend your right knee and place it on your left leg, keeping your right calf close to the ground. Head and look to the right. After maintaining this action for ten seconds, switch to the other side and do this action.

Action six, lie on your back and press your abdomen.

Lie flat on the ground, with your legs also in a large shape. Place your hands on your abdomen and massage clockwise below your navel for one minute, then massage counterclockwise for one minute.