One, sit-ups

1, lying down, legs bent up, hands crossed behind the head, just like the sit-ups of the preparatory position.

2. Take your belly as the center point, lift your upper body, and shrink your feet forward until your elbows touch your feet. (This posture is like shrinking into a ball, this time the intention to focus on the abdomen in)

3, back to the original position, repeat the above steps, do thirty.

Don't underestimate this method, not to do ten will feel pain in the abdomen, to do thirty will sweat.

Second, cycling

1, lying down, legs bent and raised 45 degrees.

2, alternating legs forward, retracted. (This position is like riding a bicycle when the foot movement)

3, foot forward, from the ground to maintain about 30-60 degrees. Hold for 5 minutes.

This method can exercise the thighs and waist, belly, that is to say, these three places can lose more fat.

Three, other ways to exercise

1, sit straight, feet together and straight ahead. Cross your arms behind your head.

2. Lean back and lift your legs together. The body forms a V.

3. Hold the movement for 10 seconds and repeat the above action 10 times.

The above methods you can just choose one to do, many people believe that the second method is the most comprehensive, while the first method is the most effective, the third method of the highest technical content, you try it!

Exercise at the same time it should also pay attention to diet:

1, get up and drink a cup of honey water first, breakfast can not be ignored. Can only eat a banana, because it contains 8 calories can fill the stomach, but eating bananas on an empty stomach is not very good, so it is recommended to drink a glass of milk plus an egg.

2, Chinese 1 bowl of rice + vegetables + a little meat, beef is better. But to 6-8 minutes full is appropriate.

3, dinner diet meal, drink a carton of skimmed milk or an egg or an apple instead of dinner.

The above three meals, in the dinner forbidden to eat sweets, to pre-control the amount of food for each meal, so as not to eat more. You should eat more fibrous food, which is less likely to make you hungry and easier to maintain a regular schedule for all three meals. Also, do not eat fried, greasy, too sweet, too salty food, because these are the natural enemy of weight loss Oh! Do not overeat, half an hour after the meal can not sit.

4, be sure to drink a lot of water, at least 6 large glasses a day. Boiling water can help you reduce hunger, flush out excess fat in your body and keep your metabolism flowing.

5. Measure your weight once a week, not more, so that you can see real progress.

6, if you have been dieting for a long time, you should pay attention to your health, to make sure that the food you eat are very balanced, vitamin intake is also enough, do not fall sick.

Finally, I wish you success in losing weight!