Some girls sit a lot in the office and feel tired after work. They also sit a lot. Over time, they not only gain weight but also lose a lot of body resistance. Therefore, some people think of doing weight-loss exercises. Doing weight-loss exercises can not only lose weight but also move the body, making you more energetic. Today, I will teach you some simple and effective weight loss exercises.

1. Simple and effective weight loss exercises

1. Leg stretching

1. Stand in a standing position, put your legs together, and pick up a dumbbell in both hands. About 10 pounds.

2. Tuck in your abdomen, raise the dumbbells above your head, put your arms behind your head, and place your elbows next to your ears.

3. Lift the dumbbell toward the ceiling and extend your right leg to the right.

4. Restore the right leg and perform the same movement with the left leg.

5. Do 8 times each for the left and right legs.

2. Curved-leg stretching

1. Stand on the elastic band with your feet shoulder-width apart, palms forward, and hold the handle of the elastic band tightly with both hands.

2. Bend your knees slightly, straighten your hands forward, and lean forward at the same time, making sure your back is flat.

3. Contract the gluteus maximus and tendons, slowly straighten the body upwards, bend the arms when the center of gravity moves upward, and pull the handle to the chest.

4. Restore and repeat the action 12 times.

3. Lift up

1. Stand in a standing position with your feet slightly wider than shoulder-width apart, tilt outwards at about 45 degrees, and hold a 5-pound dumbbell in each hand.

2. Droop your hands naturally, squat down with your legs so that your legs are at 90 degrees, and keep your center of gravity on your heels.

3. Slowly straighten your legs. When your body is upright, raise your elbows and palms upward, and lift the dumbbells to your chest.

4. Restore and repeat the action 12 times.

4. Abdominal muscle contraction

1. Lie flat on your back and put your hands together. Stretch straight upwards with your legs slightly bent.

2. Slowly sit up with half your body and place your clasped hands on the outside of your left thigh.

3. Restore the action and perform the same action to the right.

4. Repeat the left and right movements 20 times each.

5. Bridge Chest Press

1. Lie flat on your back with the soles of your feet flat on the ground and your knees slightly bent.

2. Hold a 10-pound dumbbell in each hand, palms facing outward, lift the dumbbell above the chest, draw in the abdomen, and make the thighs, buttocks, and upper body form a straight line.

3. Lift the dumbbells directly with both hands.

4. Put the dumbbell down and relax your buttocks after each rep.

5. Repeat the action 12 times.

2. Tips for losing weight

1. Get enough sleep

Sleeping is easy enough, so make sure you get enough sleep every day. Going to bed early and getting up early is beneficial to weight loss. The later you go to bed, the easier it will be to feel hungry, which will make you eat excess calories unconsciously, and your metabolism will slow down during sleep, which is not conducive to consumption, so eat less at night and go to bed earlier.

2. Drink tea before and after meals

Drinking tea is beneficial to weight loss. It can effectively moisturize the digestive tract and help intestinal peristalsis. All year round, no matter when you lose weight, you must do bowel cleansing exercises. The simplest thing can be started by drinking warm water every morning. But if you feel that the effect of boiled water is not good enough, you can choose to drink traditional Chinese medicine slimming tea. Research shows that drinking 3 cups of slimming tea a day can help the body burn extra calories. You can lose 5 to 10 pounds in one month.

3. Reduce 100 calories per meal

If you take in more calories than you burn, you will naturally gain weight. Therefore, when losing weight, you must ensure that you take in enough calories. Consuming less calories than you burn is the key to successful weight loss. Every time you eat, you can slightly reduce the calories and only eat 70% full. You can still enjoy the delicious food and it will also help you lose weight. Why not do it.

4. Appropriate fitness exercises

After a 60-minute fitness class, it is really tiring to exercise to lose weight. We still have to reduce caloric intake to achieve the weight loss goal. However, it is undeniable that exercise is beneficial to cardiovascular and cerebrovascular health and mental health, and it is also the key to maintaining weight loss and not rebounding. As a bonus, your muscles will burn a small amount of calories. Aerobic exercise about 5 times a week can keep metabolism flowing smoothly.