A method to reduce belly fat:

1, goldfish tail

First of all, the body will lie flat on the yoga mat, stretch the arms forward to open or in the back of the body to hold each other, when you can clearly feel their abdominal muscles stretch and lumbar back muscle tension, then keep this action for about 3 seconds, and then relax, long-term to do this action is most able to stimulate spinal cord muscle.

2, flat support

Flat support is the most popular non-instrumental exercise + lean belly trick, its practice is the shoulder above the elbow, to maintain a continuous contraction of the abdominal muscles, and then the body's strength in the forearms and toes at the average, and at the same time focus on the abdomen and waist,

And at all times to keep the body straight, and then slowly adjust their breathing, and then through the relaxation of the previous tension. Then through the relaxation, ease the previous tense muscles, long-term do this action can effectively exercise transverse abdominal muscles.

3, sit-ups

Spend a few minutes before going to bed to do sit-ups can be more effective in burning abdominal fat, but this action is skillful, when the upper body and the ground into a 45-degree angle of about the time to stop, and then hold the action for a few seconds, the arms to support the upper body as much as possible to lift up, then you will feel the waist is tightly pulled, on behalf of the abdominal fat is being burned.

4, swimming

Swimming 30 minutes can consume 1100 kilojoules of calories, so swimming is very effective slimming exercise, especially swimming metabolism is also very fast, can be faster than usual to consume fat, so often swim not only to tighten the abdomen, but also shape the entire body.

5, massage

Massage of the abdomen, on the reduction of belly fat has a very good effect, if it is with the weight loss oil, the effect will be more pronounced, the method is to evenly spread the oil on the belly, the palm of the hand close to the place of abdominal fat, and then pressed and kneaded, and in a clockwise direction, from the bottom to the top of the push until the weight loss oil is completely absorbed.

6, solid ball on the throw

First sit on a bench that can be adjusted to the angle of the bench and the ground into a 45-degree angle, and then lie down, the head in the direction of the floor, while the feet hooked to the bench's support rods, and then both hands to take a solid ball placed on the top of the chest,

When your upper body rises, then the ball thrown upward straight to the ball to catch, then Return to the beginning of the action, repeat 12-15 times, long-term do this exercise, can make the whole body movement, and consume excess fat.

7, the correct sleeping position

Side sleep, because the bowed back and waist will make the fat accumulation in the abdomen, the best sleeping position is to lie on the back, can keep the body straight.

8, more belly yoga

Lying on the ground, legs bent up and together, hands bent elbow gently hold the head, waist and abdomen slowly lift to the upper body until the upper body and the ground into the 30 degrees to 60 degrees between, keep the action 5 seconds, and then slowly fall, repeat the exercise 3 groups, each group to do 15 times, is very effective for thinning the stomach.

Two, reduce waist fat method:

1, turn the upper body

Open legs, slightly wider than shoulder width. Elbows into a straight angle, raised to the same height as the chest, one toe pointing to the outside of the body, with the other foot as the body fulcrum. Twist the upper body (both hands, head, and chest) in the direction the toes are pointing. Elbows and knees approach and then resume the initial movement. Do 10 reps on one side as a set of movements, alternating bilaterally.

2, triangular stretching exercises

This action in addition to the training of the upper arm muscles and lines, due to do the abdominal need to straighten out, so you can also exercise abdominal muscles. Toes and fingers forward, hands and feet straight support the ground, so that the body and the ground presents a large triangle. Move your body forward and stand on your tiptoes, keeping your back straight and preventing your waist from drooping. Turn your body to the side and straighten your right hand upward, planting your feet on the ground.

Retract your right hand, return to the original position and then straighten your left hand upward, then retract it and repeat for 10 to 20 repetitions. If you are less flexible, you can bend your feet slightly at the beginning of the movement, but keep your hands straight.

3, half-squat rocking movement

Open legs, slightly wider than shoulder width, so that the body is in a semi-squatting state imagine that the two hands are tied by a piece of rope, left and right alternately pull the rope, vigorously rocking the body left and right at this time, the position of the waist does not change significantly. (This is a group of more difficult movements, just started to learn the best to practice in front of a mirror to see if their movements are in line with all the points mentioned.) Left and right 1 time for a set of movements, for 5 to 10 groups.

4, pushups

Hands on the ground, knees on the ground, tiptoes, inhale ready. Keep your back straight, exhale and then bend your hands and lower your body, fingertips forward and inward can be done 10 times each.

5, front squatting running posture

Feet one in front of the other to present a squatting posture, the palms of the hands stand up, ready to pounce forward posture. Lunge forward with both hands, palms on the ground, and keep your spine straight. Step forward with your right foot to the center of your wrists in a pre-running position, and stand up and repeat Step 1-3 about 10 times.

6, chair movement

As if sitting in a chair, hands on the armrests of the chair posture, back to lean against the back of the chair, but this is just an imitation of sitting in a chair. After the body slowly squat, feel the hips really sitting on the chair. Do action waist to force, the position of the foot does not move, let the thighs to bear the weight of the body.

7, elbow and knee contact movement

Stand straight, one hand straight up. Lift your knee on the same side as the straightened hand upward while lowering your elbow. Bring the knee into contact with the elbow, then return to the initial position. Do 10 repetitions as a set on one side, alternating bilaterally.

8, waist and hip rotation exercise

And tight feet, raise the bent hands. Turn your ankles, knees, hips and wrists like a hula hoop. (Pay special attention to the waist and hip lines to rotate outward as dramatically as possible.) Do 10 reps on one side as a set, alternating bilaterally.

Expanded:

The way to eliminate thigh fat

1, fitness ball thin legs exercise

First of all, prepare two billiard ball size fitness ball, so that you can achieve at any time to exercise the purpose of the legs. Whether in the office or sitting at home on the couch watching TV, as long as the two fitness balls directly on the center of their feet, with the power of the legs to make them slide back and forth.

Particularly the small thicker friends, must be low-intensity exercise. And through this exercise method, when exercising the calf muscles, you are also able to carry out foot massage, so that you can slim your legs faster.

2, low-salt diet thin legs method

Want to three days fast thin legs, must pay attention to eat less salt, because this will be able to dietary exclusion of leg swelling. In addition, but also eat less sodium content of noodles ham, sausage, bread and so on sodium content of things. Too much salt will not only cause edema in the lower extremities, but will likewise promote the production of fat. Remember, the accumulation of fat needs sodium, and the main ingredient of salt is sodium.

3, fancy walking legs

During the day, busy day, there is no time to lose weight, women may wish to accompany their families to walk after dinner, so that not only can relieve the work above the pressure and fatigue, but also to achieve the effect of weight loss.

During the walk, you must keep your head up and take big steps to ensure that you can walk 60-80 meters a minute. After the walk, you need to massage your legs immediately, which can make the tense muscles with relief, so as to beautify the line above the legs.

4, pad heel thin legs method

In addition, to the legs above the excess fat loss, lift the heel is also a very good method. Dieters only need to moderate every day to lift their heels, stand on their toes for a few seconds, and then resume the original action. If you can repeat this action many times in a day, not only can you slim your legs, but also make your feet more flexible.

5, leg SPA massage

Put warm water into the bucket, the water level should be no more than calves, add essential oils and bath salts. Soak your calves in the water for about 15 minutes, and massage your calves while soaking to help detoxify the body.

6, thin legs food

Blood circulation is not good, it will be easy to legs swollen. Eat more food containing vitamin E, can accelerate blood circulation. For example, almonds, peanuts, wheat germ and so on. Eating foods that are high in salt will also cause excessive water to accumulate in the body, resulting in edema. Meanwhile, foods containing potassium have the effect of removing excess water from the body. You can eat more tomatoes, bananas, potatoes, celery and so on.

7, massage thin calves

Massage is the most direct and effective way to shape the legs. First press the toes, then start from the toe seam, to the ankle direction to push the back of the foot, relax the calf muscles, promote blood circulation in the calf, reduce calf swelling. This method is very suitable for people who have foot pain because of wearing high heels, often practicing will have obvious improvement.

8, lifting legs against the wall 15mins

The sedentary and sedentary office workers will be the most suitable for this trick. Standing and sitting for long periods of time can hinder blood circulation in the legs, so be sure to find time to get the blood flowing backwards. The recommended method here is to lie in bed and lift your legs against the wall for 15 minutes before going to bed. This trick can not only let the blood flow back to prevent varicose veins, but also can be thin legs it. But do not stick to the wall for too long, or it will be easy to leg numbness.

9, the body bridge

Lying flat, knees bent, feet apart, and hips aligned, put a pillow between the knees, ball or fitness wheel. Arch your body upward to form a bridge shape. Keep your ribs aligned with your pelvis. Without raising or lowering the pelvic position, slowly squeeze the pillow 20 times. Lower your pelvis and bring your knees toward your chest to form a rounded shape, allowing your back to relax.

10, squatting legs

Legs slightly wider than the shoulder leg upright, deep squatting, repeated action. Toes forward slightly wider than the shoulder leg upright, the movement of the body as much as possible to keep straight, straight waist and abdomen, squatting thighs parallel to the ground, hips front top. Squatting up to tighten the thighs and buttocks, arms crossed or raised to maintain balance. You can carry bottled drinking water, books, sandbags and other things weight.

11, shallow squat shoulder push

Legs together, stand straight, elbows bent, arms up and shoulder height, keep dumbbells located next to the ears. Bend your knees and squat down until your hips are positioned toward the back, as if you're sitting in a chair. Keep your legs close together. Focus your weight on your heels. As you squat, raise your arms above your head in a parallel position. Return to the initial position, stomp down on your heels, bend your elbows, and lower the dumbbells to your shoulders again.

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