There are also many people who go to the gym or contact yoga after get off work, but in the busy daily life, it is difficult to persist and gradually neglect. According to the set plan, it is really not an easy task to make time for exercise every day. Therefore, stomach-reducing exercises that can be done at home have attracted much attention. No professional equipment or special venue is needed. At home, you can simply and happily thin your abdomen, and you can hope to eliminate the bulging fat on your belly and become a small waist essence. However, the editor reminds everyone that women need to practice vest line for more than 2-3 months. It is recommended to take one day off and have a body fat of 15-18%.
Slim abdominal exercises-abdominal breathing
Abdominal breathing method is to make the belly bulge when you inhale, and tighten your belly when you exhale. This is the most basic training for mm who practice yoga or vocalization. The advantage of the abdominal breathing method is that it helps to promote gastrointestinal peristalsis, can promote the discharge of waste from the body, and thus smooth the airflow.
And when we usually walk or stand, we only need to forcefully shrink the abdomen and cooperate with abdominal breathing to make the lower abdomen muscles firm and achieve your goal of thinning the lower abdomen. You may not get used to it at first, so be sure to stick to it.
Slimming abdomen exercises-toes touch the ground
lie down first. Bend your thighs at a right angle of ninety degrees while keeping your calves parallel to the ground. The hands are naturally flat on both sides of the body, palms facing down. The upper body should be tight at this time, and the back should be close to the floor.
Then lower the left leg in two steps, only start from the hips, and the toes rush down to the ground, but the toes cannot really touch the ground. Then exhale, return the leg to the starting position in the same two steps, then change the right leg to do the same movement. Repeat this movement alternately with both legs, 12 times for each leg.
Slimming Abdomen Exercise-Supine Alternate Method
The main part of this supine alternate method is the lateral abdominal muscles.
First put your hands behind your neck and bend your legs, and then alternately kick out with one leg. Pay attention to the distance between the kicked leg and the ground, but not too high, and the foot should not touch the ground, then the other side. The elbow on one side and the knee joint on the other side of the bent leg should be as close as possible, and the side abdominal muscles should be used to control it. Each leg should be pushed at least fifteen times in three sets.
Slimming abdomen exercises-bending legs and abdomen
The lower abdominal muscles are exercised by this bending leg abdomen method.
First, keep your upper body still, place your hands on both sides of your body, let your back bend your legs and tuck your abdomen. When the legs are down, straighten your legs without touching the ground. At the same time, use your abdomen to control. Do fifteen in each group and repeat three groups. You can rest for thirty to forty seconds in between.
Next, the editor recommends a set of 6-type abdominal yoga for you to speed up fat burning, so that you can quickly lose weight and reduce belly, and be a sexy waist essence! The effect of this set of movements: strengthen through the rotation of the body The exercise of the oblique muscles reduces the accumulation of abdominal fat, which is a simple exercise that can be done anytime, anywhere. Tighten the lower abdomen, strengthen the strength of the back muscles, effectively sculpt the vest line, and solve a variety of body problems at one time.
Step1. Sit on the floor, straighten your back, bend your knees with your legs, and place your feet flat on the ground. Hold the back of your thighs gently with your hands.
Step2, inhale, stand on your toes, keep your back and spine upright, and move your center of gravity slightly backward.
step3, exhale, straighten the left knee, extend the toes upward, feel the tension of the muscles on the back of the thigh, and stay for 3 to 5 breaths.
Step4. Sit on the floor with your back straight, your legs bent at your knees, and your feet flat on the ground. Gently hug the back of your thighs with your hands. (Repeat the first step)
Step5, open your feet shoulder-width apart, put your hands together in front of your chest, straighten your chest and abdomen, relax your shoulders, inhale and prepare.
Step6, keep the lower body still, exhale and slowly turn to the right, feeling the power of the waist and abdomen rotation.
Step7. Slowly return the upper body to normal, exhale and then turn left. Tips: When doing movements, keep your body balanced, your pelvis is facing straight ahead, your knees do not move, and your pelvis should not rotate with your knees when you turn. Avoid leaning forward when the legs are straightened. People who are overly tight on the back of the thigh can bend their knees appropriately.