1. Stand with your feet spread equally, put your hands up, and then bend over slowly until your palms are flat on the ground.

2. lunge with both hands on the ground and one leg extended backward, forming a lunge; Then hold your hips, make your torso straight, and do five lunges (do not change your legs-do the same with your other leg for five times).

3. After the push-up lunge, the front legs extend backward, change the push-up posture and do five push-ups.

4. After doing push-ups in hip and shoulder posture, relax your hips until your abdomen almost touches the ground, hold your chest forward, hold your hands on the ground, and keep your arms straight for one minute.

5. Lift and lower your legs. Now put your hips towards the ceiling, keep your arms straight, lift your heels from the ground, and then lower them. (You will feel the calf muscles shaking) Do this lifting and lowering action for 2 times in a row. Finally, hands and feet move together. Gently lift it into a standing posture, and immediately return to the initial posture in the first quarter, and start to redo this set of actions.

How to lose weight is the fastest and most effective. 2. Two kinds of exercises to lose weight quickly.

1. Turning the hula hoop frequently

Dieting will not only make you hungry, but also lead to malnutrition or obesity. In addition to adhering to a balanced diet, often turning hula hoops can also accelerate the burning of abdominal fat, which is of great help to slim the waist.

Remember to pick up your hula hoop whenever you have time. For example, when watching TV, don't forget to shake the hula hoop while watching it, and keep it for half an hour. Don't underestimate the little gesture of shaking the hula hoop. It can consume about 5 calories per kilogram per hour. Take the MM weighing 5 kilograms as an example, it can consume 5×5=25 calories per hour. Is it cost-effective? If you persist for a long time, you will be able to cultivate into a great beauty with a slim waist.

2. Hold your head up and chest out

Slim your waist anytime, anywhere. Hold your head high and hold your chest high, which can not only make you look confident, but also play a good role in slimming. The specific methods are: the buttocks are clamped inward, the sides of the waist are forced, the shoulder blades are clamped, the shoulders are completely opened, the junction of the neck and the shoulders is drooping, you can't shrug your shoulders when you relax, and your chin is slightly raised. If you keep this posture of holding your head high and holding your chest out for a long time, your lower abdomen will shrink a lot unconsciously, and the embarrassment of fat accumulation in your abdomen will be greatly improved.

You need to be careful when you lose weight quickly

Everyone's health is the most important, so I suggest that you don't blindly believe in some fast weight-loss methods for two reasons:

First, it is unsafe. Every fast weight-loss method is based on destroying some functions of your body, and it is not suitable for long-term persistence to help you lose weight. These methods are often caused by some simple nutrients, so that your body can't get more nutrition.

second: these so-called fast weight-loss methods all emphasize three days, five days and a week, which should not be long. However, due to short-term weight loss, it is impossible to get the body in a habitual state. After resuming diet, it will rebound, and the result is that it will become fatter and fatter.