It is best to exercise 3-4 times a week. But if you are lazy or have no time, make sure you can't sit still immediately after eating and go out for a walk. Scientific research has found that walking two thousand steps a day (the sooner the better) can make you lose weight quickly.
Hand-held yoga
Yoga exercises the waist by stretching and breathing. It can enhance digestive function, promote metabolism, improve visceral droop and tighten muscles.
In addition to slimming, it can also relieve stress; If you are eager to lose weight and see the number on weighing scale decrease, you might as well choose more intense aerobic exercise, but if you want to keep fit for a long time, yoga is definitely the first choice.
sit-up
Do it at a frequency of 10-20 times per minute. If you are too fast, you won't lose weight. Do it 50 times every morning and evening. Lie on your back on the bed, with your legs bent normally, your ears clenched with your hands, and your arms spread out as far as possible. When doing the action, let the waist exert strength, keep the upper body straight, be careful not to leave the ground, then slowly descend to make the body in the original position, and repeat the above actions. When the abdominal muscles pull you up, you have to exhale, so as to ensure that all the muscles deeper in the abdomen participate in the work at the same time. Don't straighten your legs during practice, otherwise it will not only waste time, but even be harmful.
1. Walk more than 2000 steps every day.
Walk as fast as you can (not just for a walk), walk more than 2000 steps every day, and you will see the surprise effect after half a month.
2. Turn the hula hoop in your spare time.
Shake the hula hoop while watching TV. Shaking a hula hoop can consume about 5 calories per kilogram per hour. Take a weight of 45 kg as an example, you can consume about 45 (kg) x5 calories per hour =225 calories, and in time you will become a beautiful woman with a slim waist.
3. Go canoeing.
Pose as a canoe, similar to rowing by yourself.
Specific practice: stand upright and separate your feet. Fingers crossed, hands clasped. Exhale evenly and inhale. Then put your clenched hands on your arms and shoulders and swing them at your sides to imitate canoeing. Reciprocating 20 times on each side as a group.
4. Fold clothes.
Folding clothes 1 minute can consume 360 calories. However, I'm not just talking about folding casually here! Practice time every night is: 4 seconds * 15 times. Then sit, sit correctly, fold clothes on your thighs, twist your upper body, put the folded clothes on your left side, keep your legs still, and then do the same thing on your right side, alternating left and right. These exercises can effectively stretch arm muscles, improve waist curve and constipation.
5. Eat before six o'clock in the evening.
Experts say that eating dinner four hours before going to bed is not easy to gain weight. But if your waist fat is already serious, you might as well arrange dinner at an earlier time, that is, before 6 pm. Let the stomach have enough time to digest and empty before going to bed, so that the abdomen will not accumulate fat, and it is possible to have a slim waist.
6. Sleep on your stomach.
If you eat too much at night, sleeping on your back will make excess fat accumulate around the lower abdomen, forming a bucket waist and protruding the lower abdomen, because the pressure on the lower abdomen is almost zero! Simply changing sleeping position can help and promote the metabolism of digestive and circulatory system and consume more calories! Taking a prone position can consume more waist and abdomen fat and quickly flatten the lower abdomen. However, it should be noted that sleeping on your stomach will cause pressure on your spine and even cause difficulty breathing, and you should adjust it according to your physical condition.