Sit-ups and abdominal rubbing exercises have a perfect figure. For office workers, there is little time to go outside for fitness exercise, and over time, their bodies will become fatter. So what methods can be targeted to lose weight on the abdomen? Let's take a look at sit-ups and rubbing abdominal weight loss exercises to have a perfect body.

Sit-ups, abdominal rubbing and weight-loss exercises have a perfect figure 1 1, bending up in front of the body.

The legs stand upright and shoulder width apart, and the upper body tends to bend forward and then stand up. Ask your knees to be straight, and try to touch the ground with your hands for 50 times in a row.

Second, kneel down

Strengthen the back, buttocks and thighs, and reduce fat. Separate your feet, bend your knees slightly, and tighten your abdominal and gluteal muscles. Slowly bend your knees and squat, keep this position for 2 seconds to the lowest point, and then stand up to the starting position. Repeat 5 times.

Third, sit-ups

Practitioners lie on their backs on the bed or carpet, straighten their legs, sit up hard on their upper bodies, then lean forward and touch their toes with both hands for several times in a row.

Fourth, kick back

Exercise hips, thighs, abdomen and upper back. Hands on the ground with straight arms, knees on the ground. Bow your head The left knee moves towards the tip of the nose. Then raise your head and kick your left leg back and up at the same time to reach a comfortable and accessible height. Turn your legs to the tip of your nose, and then kick back and up. Repeat 12 times.

Fifth, arch on the back of the waist

Improve the shape of the abdomen and make the waist curve. Lie on your back, bend your knees and keep your feet firmly on the ground. Hands behind your head. Arch your back up, hold this position for 2 seconds, then lay flat and cling to the ground for 4 seconds and repeat 5 times.

Sixth, rub the abdomen

Practitioners lie on their backs on the bed, with their hands folded and placed on their abdomen, and massage 50 times clockwise and counterclockwise respectively; Then, open your hands on your abdomen and massage up and down for 50 times. If you don't need to think, you can hold your breath and lift your abdomen to practice, in a group in the morning and evening.

Sit-ups rubbing abdominal weight loss exercises have a perfect figure 2 new sit-ups weight loss exercises

Lift your legs and tighten your abdomen.

The whole movement of this thin belly weight-loss exercise is accomplished by abdominal contraction. During the whole exercise, no force is exerted on the upper body, arms, shoulders and head as far as possible, so it may be more difficult for beginners to lose weight, so you can pad your legs high and keep your knees bent at 90 degrees to assist in the completion. At first, you can use 10 sit-ups as 1 set, and do 3 sets at a time. After you have a foundation, the number can be increased.

1, put your head in your hands, bend your elbows and lift them up, keep your left and right arms parallel to each other as much as possible, lie on the ground, bend your knees together, and lift them up so that your thighs and upper body, thighs and calves are at 90 degrees respectively. During this process, be careful not to open your elbows greatly or lean against each other, and keep your feet straight and keep a natural breathing posture.

2. Lift the upper body upward by using the abdominal contraction force, exhale, and lift the upper body upward, so that the head is closer to the knees, and keep this exercise to lose weight for 5 seconds. Then, while inhaling, slowly lie down on your upper body and restore your original posture.

Lie on your back with one knee bent.

One-knee bending sit-ups to lose weight exercise is also to tighten the abdomen and lift the upper body. The difference is that the legs are bent and the thighs are at a right angle to the ground. Try to bring the head closer to the right thigh, but not the thigh closer to the head. However, this set of weight-loss exercises takes 10 as a set, with 3 sets each time. At first, you don't have to care about the number of times, and then start counting when you have a foundation. If you stick to it, you will achieve the thin belly effect.

1, naturally put your arms on the left and right sides, lie flat on the ground, straighten your legs together, and raise them slightly, almost at an angle of about 45 degrees with the ground, so that the parts above your hips can completely fit the ground. During this process, you should pay attention to not lifting your waist and abdomen, and keep your upper body in a stable posture.

2. When you bend your knees, the thigh is at a right angle of 90 degrees to the ground and the calf is at a right angle of 60 degrees to the thigh. While exhaling, you bend your right knee upward and straighten your arms forward. Your left and right hands are on the inner and outer sides of the thigh and touch the thigh root, and the upper body is lifted by abdominal contraction. This weight-loss action is maintained for 5 seconds, and then the other leg is changed to do this weight-loss exercise in the same way.

Sit-ups and abdominal rubbing exercises have a perfect figure 3 1, and twist the abdomen.

After lying on the ground, your legs are close together and straight forward, your head is hugged with both heads, and your head, legs and knees are closed against your calves, so that your calves and thighs are vertical to the ground. While lifting the leg, the right body is lifted to the left, the right shoulder is lifted off the ground, and the right arm is as close as possible to the left knee.

2. Sit-ups

I believe many people can do this action. At the beginning, someone can help leg press, but try to do it yourself later, because it can make good use of the strength of the abdomen to bring the body up, which can effectively help to reduce the fat on the abdomen.

3. Lift up your shoulders

It is the same preparation posture as sit-ups, and then the legs and knees are close together, and the angle of the big legs is about 90 degrees. Hold the head with both hands, and lift the parts above the back while exhaling. The shoulders must be as far away from the ground as possible, but at the same time, the upper body should not leave the ground too much. Try to keep the position above the back on the ground.

4. Lift your knees.

Lie down on the ground, then bend your knees together, bend your left arm and hold the back of your head with your left hand. At this time, stretch your right hand to match your abdomen, pull up your right shoulder and touch the ground with your right hand. Repeat on both sides.

The four movements mentioned above are very effective for abdominal weight loss. Just pay attention to ensure that each movement can be done in place during the process, and then stick to it for a period of time and you will slowly find the change of your body. However, in the process of insisting on exercise, I also hope to be able to cooperate with diet and daily life. Only in this way can I completely lose weight without burden. During the weight loss period, I should also arrange my work and rest appropriately and reasonably, and never stay up late.