What should I do if there is a lot of fat on the waist and abdomen? Urban women and white-collar workers, because they sit in the office for a long time without exercising, sitting for a day, the waist and abdomen are covered with layers of fat, like a swimming ring. Here are 6 simple actions to quickly lose belly fat. Here are a few simple, easy-to-follow workouts that don’t require special facilities and can be done anytime.
- Rub the abdomen
Practitioners lie on their backs on the bed, put their hands on top of each other, and place their hands on the abdomen in a clockwise direction. The hands are 50 laps each time. The hands are separated on the abdomen, and then back and forth 50 times. .
- Body rotation
Stand with your legs apart and shoulder-width apart, with your hands on your hips or the side of your pituitary body, swing with your body, and turn your body to the left and right 50 times each. It is required to keep the legs still when turning the body, the turning range should be large, the waist should be straight, and the head and neck should be on the top.
- Bend forward and stand up
Stand with your legs apart and shoulder width apart, bend your upper body forward and lower your body forward, then stand up. Ask your knees to be straight, touch the ground with your hands as far as possible, and do it 50 times in a row. (You can also progress gradually according to your physical condition).
- Raise your legs high in turn
Start standing on two legs (you can also hold your hands on the wall, desk, window sill or on the carpet on the bed), keep your upper body as still as possible, lift your knees up to your chest as much as possible, hold your legs with both hands, and repeat 50 times in a row.
- Crunches
The practitioner lies supine on the bed or on the carpet, with both legs straight, the upper body is forced to sit up, and then the body is leaned forward, and at the same time, the hands are chamfered and the toes are touched, repeating several times in a row.
- Hip twist and small jump
Jump up with both feet in place, straighten your knees and twist your hips, jump up with both feet and twist your hips left and right, swing your arms and chest left and right opposite your hips, repeat several times in a row. There are many ways to exercise the waist and abdomen. The above-mentioned exercise methods are all easy for exercisers to perform. It can be selected individually or comprehensively, and it must be persevered; starting from interest and exposing ten colds will not help. Only by being serious, strict, and meticulous, and every time you practice, you will experience light-hearted fatigue, and you will be able to work your muscles and bones. It will definitely benefit a lot.
Tips: To lose the waist and abdomen fat, first of all, the mind and spirit must be relaxed. Secondly, it is necessary to appropriately reduce sugar, starch and animal fat foods. Again, we must insist on physical exercise and strengthen the activities of the abdominal wall muscles in a certain amount. The key is to deplete abdominal and intramuscular deposits. Enhance the strength of the waist and abdominal muscles, so that the abdominal viscera will not protrude and sag due to weak or weak abdominal muscles. This is also really important for the improvement of body shape. Such as normal participation in some swimming, jogging, mountain climbing, gymnastics, and targeted abdominal muscle exercises, etc., are also effective methods to reduce waist and abdominal fat and enhance abdominal muscle strength.
