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One-month absolutely effective plan for thin waist and abdomen

Many fitness experts have come to the conclusion that the waist and abdomen are the easiest to lose weight than the legs. The most practical way to thin waist and abdomen is to do exercise. As long as the action is in place and combined with diet control, it will have obvious effect in one month.

The first trick: abdominal exercise

Formula: Although this exercise is simple, it is very effective. Lie on the ground and straighten your feet, then lift them and put them back. Do it without touching the ground 15 times. Three or four times a day, each time 15 times.

The second measure: sit-ups to practice positive abdominal muscles.

Mouth formula: bend your knees 60 degrees and use a pillow to pad your feet; Put your right hand on your left knee and lift yourself off the ground at the same time, do 10 times, and then change hands to do 10 times.

The third measure: take a deep breath and practice the lateral abdominal muscles.

Mouth formula: relax, inhale a lot of air, 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. Then, lift the breath to the chest, descend to the abdomen, and then exhale slowly from the mouth, repeating for 5 times, making two groups.

The fourth measure: turn around and practice the internal and external oblique muscles.

Formula: Stand with your left foot, lift your right foot, twist your body with your hands, and touch your right knee with your left elbow. Alternate left and right 20 times.

Simple movements quickly thin waist and abdomen.

Thin waist method in the morning

Exercise is the most effective and fastest way to lose weight. Physical stylists suggest doing moderate exercise in the morning and evening, which is helpful to

Long-term consolidation effect. After opening your eyes every morning, lie on your back and stretch forward for about 10 second.

Don't hold your breath, stretch your feet as far as possible when you lie on your back, bend your right knee 90 degrees, and fall to your left waist.

Stretch and follow with your left hand. Then sit on the bed, lean forward and stretch your back.

Put your hands on your head and stretch forward for about 10 second. Finally, stand up and bend your left elbow behind your head.

Fang, grab the left elbow with your right hand and try to keep this movement to the right for about 10 second, crossing left and right.

Change it.

Bedtime action

It is also relatively simple to exercise in bed before going to bed, but pay attention to the posture when standing and bend your elbows.

Behind the head, put your hands on the pillow and bend and stretch your wrists as much as possible, 20 times; Then bend your knees 90 degrees.

Clamping the pillow between your knees can tighten your abdomen, lift your hips and slowly return to your original position.

Place it again and lift it 20 times; You can also press the pillow under your abdomen, stretch your hands and lift your right hand and left foot.

From about 20 cm, exchange back and forth for 20 times.

Slim waist reinforced version

If you want the effect to be more obvious, you should also pay attention to your eating habits. Remember to drink more water and less carbonated drinks.

Carbonated drinks and drinks with high sugar content will make your stomach swell like a balloon. And eat less salt.

High-salt foods, such as French fries, pickled products and canned food, are not only unhealthy, but also delicious.

It is easy to cause edema.

All the above are effective methods! You're insisting! Stick to it for a while and you will definitely see the effect! I hope it helps you! Hope to adopt!