The way to lose a big belly, the reason why a small belly is prominent is often because we eat too much and exercise too little, or we don't have targeted exercise for a small belly. If you want to lose those pounds, you need to do some targeted thin belly campaigns. Here are some ways to lose a big belly.
The method to lose a big belly 1 Simple and effective method 1 to lose a big belly
1, rub the abdomen
When practicing this movement, the practitioner lies on his back on the bed, with his hands folded, and puts them on his abdomen clockwise. His nephew turns his hands 50 times each, and his hands are open on his abdomen, and then he goes up and down for 50 times. You can also hold your breath and lift your abdomen to practice, in groups in the morning and evening.
2, body turn
In this movement, the legs are upright and shoulder-width apart, and the hands are akimbo or on the pituitary side, swinging with the body and turning to the left and right for 50 times. It is required that the legs do not move when turning, the turning range should be large, the waist should be straight, and the head and neck should be on the top.
3. Bend up in front of you
In this exercise, 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, touch the ground with your hands as far as possible, and do it 50 times in a row.
4. Lift your legs in turn.
When practicing this movement, stand on your legs, try not to move your upper body, lift your knees as far as possible to your chest, and hold your legs with both hands for 50 times.
5. 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.
6. Twist your hips and jump.
In this movement, both feet jump straight to the knees and twist the hips, and both feet jump and twist the hips left and right at the same time. The arms swing left and right in front of the chest opposite to the hips and are repeated several times in a row.
Simple and effective method 2 to reduce belly.
Abdominal breathing to relieve constipation
Abdominal breathing is the basic action to exercise the intestine. Doing it once in the morning, afternoon and evening can speed up the blood circulation of the whole body and drive the intestine to do telescopic activities.
Step 1：
Sit down, keep your back straight, press your hands on your abdomen and inhale through your nose for 3 seconds; Breathe out through the mouth for 6 seconds and feel the abdomen concave before the action is correct.
Step2：
Bend about 45 degrees and exhale through the nose 1 sec.
Daytime exercise focuses on abdominal fat reduction.
Step 1：
Lie down, bend your feet at a 45-degree angle, put your hands back straight and flat on the ground, and inhale through your nose for 3 seconds.
Step2：
Hands crossed and straightened, raised forward, at 45 degrees to shoulders, head and shoulders slightly raised, and exhaled through mouth for 6 seconds.
Step3：
Then lean your shoulders to the left, keep your waist on the ground, and exhale through your nose 1 s; It can make the diaphragm muscles contract and tighten the ventral muscles at the same time. Repeat the whole set of 10 second exercise for 5 times, and practice the left and right roll movements in turn.
Night exercise stimulates intestinal peristalsis.
Step 1：
Lie on the ground, bend your feet at 45 degrees, put your hands flat on your abdomen, and inhale through your nose for 3 seconds.
Step2：
Exhale through the mouth for 6 seconds, gently press the abdomen with one hand, and put the other hand under the back of the waist, feeling the back slightly pressed.
Step3：
Finally, exhale through the nose 1 s, press the muscles on both sides of the abdomen inward with both hands, fix the position of the intestine, and concentrate on exercise. Repeat the whole set of 10 second exercise for 5 times.
Ways to lose a big belly 2 1, special effects sit-ups
Sit-ups are the most effective way to help women eliminate small bellies. It is a kind of weightless aerobic exercise, which can not only reduce excess fat and fat, tighten the skin of waist and abdomen, but also benefit ovarian ovulation and intrauterine health care. Moreover, sit-ups mainly practice the core strength area, which can not only exercise the rectus muscle, but also exercise the oblique muscle outside the abdomen and the erector spinae of the waist and back, which can effectively narrow the waist circumference and reduce the body weight. Special effects sit-ups are the killer of abdominal fat. But the intensity is also relatively large, and not all girls can do it.
Lie on your back at the end of the bed and lean out of the bed below your hips. Bend your knees and place your thighs above your abdomen. Put your palms under your hips. Then the abdomen forcibly drives the legs and straightens them forward at a speed of slowly counting to 10. At this time, the toes must be up and make the body become a straight line. After the completion, pause at the top, then bend the knees at a speed of counting to 5, and restore the thighs to the starting position. During the whole exercise, the back, shoulders and arms must be relaxed, mainly using the strength of the abdomen.
2. Jogging
Simple running is called the king of aerobic metabolism, and jogging in running is called fitness running. Jogging is simple, the amount of exercise is easy to adjust, and the effect of slimming is even more remarkable. In jogging, the waist, back and limbs are constantly moving. In addition to effective fitness, it can also burn fat, thus reducing the storage of fat in the body and achieving the effect of slimming.
Because it is not a competition, it doesn't make much sense to pursue speed. Really effective aerobic exercise should pursue persistence. When running, the coordination of breathing and pace is emphasized, and the more moderate one is "two steps and one breath, two steps and one shout". During the running, you should relax all over, you should not feel tired, and you should not let the heart and lung system feel pressure. Especially when you start running, you must slow down or even walk fast, in order to gradually adapt the cardiovascular system and joint muscles.
3. Belly dancing
Belly dance is not only a dance art form, but also promoted as a fitness exercise in recent years. Belly dancing can increase the strength of abdominal muscles and the flexibility of the body, but also consume a lot of fat. Persisting in practicing belly dancing for 60 minutes can consume 330 calories, which is one of the most effective exercises to reduce belly.
Raise your hands or put them on your waist, keep other parts of your body still, and use the muscle strength of your waist and abdomen to drive your crotch to draw the "8" in the air You can do this while watching TV at home, and the speed is not too fast, but remember, you must draw a complete "8".
4. Walk with abdomen contracted
Abdominal contraction walking is what is usually called abdominal breathing walking. When exhaling, contract the abdomen as much as possible. This can stimulate gastrointestinal peristalsis and promote the elimination of garbage in the body. Abdominal breathing can be performed during daily walking and standing. This will make the abdominal muscles stronger.
Abdominal breathing is different from our usual breathing, so beginners will not be used to it, but in order to get rid of the annoying abdomen, we must get into the habit of it. Stick to it for a few weeks and you will find that your abdomen is really flat, and even your walking posture will be beautiful.
5, fitness ball
The fitness ball is easy to carry, and you can carry it with you after you get discouraged. Besides, fitness ball is a good way for MM who wants to lose fat on her stomach. Long-term use of fitness balls to lose weight can achieve a good effect of reducing stomach.
The method of losing a big belly 3 suspension leg lifting exercise
Use the horizontal bar or parallel bars in the park, hold the horizontal bar with both hands, then lift your knees slightly and repeat. Don't shake your legs or straighten up during exercise. This exercise is a good exercise to strengthen abdominal muscles.
Side abdominal muscle training
Put one hand behind your ear and one hand close to the ground, and do sit-ups in the left and right directions respectively, and repeat several times. When doing this group of exercises, the back must be close to the ground, and the hips that stand up sideways can only be slightly raised, not too far from the ground, otherwise it will easily lead to back injuries.
Bend your knees sideways and lift your legs
Using the armchair without handle, your legs naturally fall to the ground, your hands cross your chest, and your knees are bent to lift your legs. Similarly, the hips must be close to the chair surface, even if the legs are lifted on the side, they should be as parallel as possible to the chair surface and should not be lifted too high. Repeat several times and do the other side.
sit-up
Lie flat on the ground, cross your hands on your chest, and bend your legs slightly, such as sit-ups, get up and lie down, and repeat several times. As for the number of times, it can be determined by personal physical fitness. Those who have poor physical strength or haven't exercised for a long time can use other help, such as hooking their feet with the help of wardrobe drawers, or asking someone to help hold down the instep in order to get up. In addition, stretching your hands forward or lightly putting your head behind you can help athletes get up easily. Although the effect is not as good as crossing your hands on your chest, it is very suitable for beginners who have a beer belly to practice.
The most effective exercise method to reduce belly.
Home tummy reduction exercise
Action one:
Stand with your hands akimbo, one leg is still, and the other leg points back around it, and then points forward. Alternate left and right, and do 15 times on each side.
Action 2:
Lie on the mat, keep your legs in a 90-degree posture with your upper body, first cross your left leg over your right leg, then change your right leg over your left leg, and do 15 times.
Action 3:
Legs are shoulder-width apart, stand on tiptoe, raise your arms straight, cross your hands, and do a half squat. Pay attention to the whole process. Do 15 times.
Action 4:
Lie on your side with your hands on the ground as shown in the figure, with one leg wrapped around the front of the other leg, the sole of your foot touching the ground, and the other leg swinging straight up and down. Alternate left and right, each side 15 times.
Fast fat burning method for reducing stomach
Action one:
Lie flat on the yoga mat, put your head in your hands, and lift your legs in turn while doing belly roll.
Action 2:
Push your hands up, hold the ball with your knees, and roll your belly with your hands on your head.
Action 3:
Lie flat with your arms naturally on your sides, your knees hold the ball, and your legs bend and lift up until you touch your chest.
Hurry up and practice, lose weight, and then have an intimate date with summer. I hope that all the beautiful women can have a healthy body while exercising and losing weight.