Several simple and practical abdominal exercises, easy to get rid of the "little belly woman.". At the end of the year, I've been busy eating and drinking meat. Now small make-up teach you a simple abdominal exercise, easy to get rid of "little belly woman.". Eating and drinking at a party, you will eat too much if you are careless. If you are a sedentary office worker and lack of exercise, the fat on your abdomen will accumulate faster at this time!
Pre meal: first do a few simple abdominal weight-loss actions to improve the muscle strength of the lower abdominal muscles, so that visceral fat is difficult to accumulate, so that the body's various weight loss functions enter the state early, burning fat becomes faster and more effective, especially to prevent the obesity problem caused by alcohol on the abdomen!
1. Sit at 1 / 2 of the chair with your legs bent, legs and legs at a 90 degree right angle, keep your upper body straight, stretch your back and back muscles as far as possible, press your shoulder blades down, relax your shoulders, and put your hands on the edge of the chair beside your legs.
2. At this time, keep the legs close to each other, lift up the feet with the soles tight, keep the angle of 90 degrees with the lower legs, and keep the thighs and legs vertical. Therefore, if you lift the feet in this way, the thigh roots will leave the chair, and the knees will be lifted to the same height as the chest.
While keeping the upper body straight, lean back slightly, keep the arm straight, put down the feet after 20 seconds, and repeat 3 times.
After the meal, when the food is digested almost and the physical strength is enough, you can do a few abdominal contractions. To stimulate the muscles around the abdomen and cooperate with the pre meal abdominal exercises, the fat can quickly start the burning mode, eliminate the fat in time, and avoid the accumulation of redundant meat.
However, it is worth noting that if you drink too much at the party and feel a bit drunk, you should not force yourself to do exercise. You can have a full rest first and get up the next morning, which is also effective!
1. Legs together, knees on the ground, big and small legs into a 90 degree right angle, the soles of the feet naturally straighten, the arms also bend elbow 90 degrees, lower arm and palm support the ground, upper body slightly forward, pay attention not to pout up the buttocks, eyes fall on the ground.
2. Hold the ground firmly with both hands, slowly straighten the left and right legs back in turn, and support the ground with toes. After straightening the legs, the whole body is in the same line. Do not pucker the buttocks and sink the pelvis. Fully stretch the muscles of the legs and abdomen. Hold the posture for 20 seconds and repeat 3 times.
1. The arm bends the elbow, the two hands up and down to support the ground, the whole body lies on the ground, the chin is supported on the hand, the pelvis, abdomen and chest are stretched on the ground.
Open your legs 90 degrees, bend your knees up from left to right and lift your legs in turn. When lifting, try to tighten the soles of your feet at 90 degrees as far as possible, and repeat 30 times alternately.
2. Then, with both legs bent and legs raised, the soles of the feet are still tight. In this prone position, lift the left knee, lower the thigh to the ground, and stretch the muscles of the left abdomen. At the same time, face to the left for 20 seconds.
3. Lower the left knee, land on the thigh, turn the head back to the front, then lift the right knee in the same way, lift the thigh off the ground, and turn the face to the right. The best way to lift the thigh is to form a 45 degree angle with the ground, so as to better stretch the abdominal muscles. After 20 seconds, put it down and do it alternately 30 times.