First, sit-ups

1, lie flat, legs folded, hands crossed behind your head, just like doing sit-ups.

2. Take the lower abdomen as the midpoint, lift the upper body, and at the same time, retract your feet forward until your elbows touch your feet. (This posture is like shrinking into a ball, and your mind should focus on the lower abdomen.)

3. Return to the original posture and repeat the above steps for thirty times.

Don't underestimate this method, you will feel small abdominal pain if you don't do it for ten, and you will sweat if you do it for thirty.

Second, riding a bike

1, lie flat with your legs bent and lifted 45 degrees.

2. The legs alternately extend forward and retract. (This posture is like the movement of the feet when riding a bicycle.)

Step forward and keep your feet at about 30-60 degrees from the ground for 5 minutes.

This method can exercise thighs, waist and abdomen, which means that all three places can lose more fat.

Third, other sports methods

1, sit up straight with your feet together and straighten forward. Put your hands behind your head.

2, lean back, at the same time, legs together straight up. body form V 。

3. Hold the action for 10 second, and repeat the above action for 10 times.

4. In winter, you can stay indoors by yourself, run in situ, lift your legs in situ, respect yourself and jump.

5. Hula hoop, sit-ups and push-ups.

6. Expand your chest, punch, take a deep breath, talk more and laugh (not giggle).

7. If the weather is fine, you can go out for a walk, jump rope, jog, play ball, ride a bike and swim.

Jog for 30 to 50 minutes.

Cycling 1 hour ~75 minutes.

Walk 1 hour ~l half an hour.

Swim for 30 to 40 minutes.

Play tennis for 45 minutes ~ 1 hour.

Jump rope for 30~40 minutes.

You can choose any of the above methods to do it.

You try it!

Pay attention to diet while exercising:

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

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

3. Eat a diet meal for dinner and drink a box of skim milk or an egg or an apple instead of dinner.

For the above three meals, sweets are forbidden for lunch and dinner, and the amount of food in each meal should be controlled in advance to avoid eating more. Eat more fibrous food, it is less likely to be hungry, and it is easy to maintain the timing and quantification of three meals. Also, don't eat fried, greasy, too sweet and salty food, because these are natural enemies to lose weight! Don't overeat and don't sit for half an hour after dinner.

4, be sure to drink plenty of water, at least 6 cups a day. Boiling water can help you reduce hunger, wash away excess fat in your body and keep your metabolism smooth.

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

6. If you have been dieting for a long time, you should pay attention to your health, make sure that the food you eat is balanced and the vitamin intake is enough, and don't get sick.

Finally, I wish you success in losing weight!