Exercise methods to reduce beer belly:

1. Place one hand behind the ear and the other 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 belly weight loss 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.

2. Bend your knees and lift your legs

Sit on the floor with your hips as the fulcrum, support the ground with your arms, bend your legs and raise them, then put them down. Obese men can use this method to effectively contract the lower abdomen.

3. Sit-ups

Lie flat on the ground with your hands crossed on your chest and your legs slightly arched. 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.

4. Abdominal rubbing method

Rub the abdomen clockwise from top to bottom for 3 times with both palms; In turn, rub the abdomen counterclockwise for 3 times. Then rub the abdominal wall up and down for 2 ~ 3 minutes with the palms of both hands until the belly feels hot and numb.

5. Leg-lifting method

Lie flat on a hard bed, raise your legs up straight, and put your hands under your hips. Then lift your legs at right angles to your chest and abdomen, and then slowly lower your legs. Repeated exercise for 5 times, people with good physical strength can also do push-ups.

Extended information:

1. Exercise on weekends

Do some proper exercise on weekends. Most of us will find many excuses not to exercise on weekends, so if you can squeeze in some time to exercise, then you are not far from your weight loss goal.

2. Life is normal.

Don't stay up late is the key point. If you can get up early to do your work, you should get up early. If you have to, you must absolutely control your appetite when you stay up late. Don't get upset and eat junk food for a while, which often leads to weight gain.

3. Be sure to exercise after meals

Normal people are obese because they eat too much or exercise too little. Therefore, after eating, before the food is fully digested, we must not be lazy to exercise in one place at once. Otherwise, our bodies will easily accumulate fat.

4, lower abdomen curl

Lower abdomen curl movements and sit-ups are not recommended to be performed on a soft bed, but should be practiced on a yoga mat to really exercise the lower abdomen. 2-3 groups can be trained every 2-3 days, with 15-2 times in each group.

Reference: People.com-How do men lose their beer bellies? Recommend 5 ways to lose weight!