What is the best exercise to slim down the stomach
What is the best exercise to slim down the stomach, is not always feel the small stomach bulging, looks particularly ugly, so many women have chosen fitness exercise, but it is difficult to effectively give the stomach to thin down, the following share the best exercise to slim down the stomach is what?
What is the best exercise for thinning the stomach1
What is the most effective exercise for belly fat loss?
NO.1 sit-ups
Why sit-ups are the most effective exercise to reduce the stomach? Because the sit-ups are targeted, can fully exercise the abdominal fat, so that the abdomen loose flab become firm up, but the action must be standard Oh, and the exercise should be moderate, otherwise the next day the stomach may be sour to get up Oh.
The correct practice of sit-ups: lie on your back on the mat, legs bent at the knee into 90 degrees or so, the palms of your feet flat on the ground. Hands can be placed on the head, can also be placed on both sides of the body (the position of the hand closer to the head, the need for stronger abdominal muscles, do the action will be more strenuous, beginners can be to enhance the abdominal muscles and then cross the hands in the back of the head). Use the power of the abdominal muscles to slowly pull the body upward, up exhale, when the body rises to the ground about 10-20 centimeters thick, tighten the abdominal muscles for a short pause, and then slowly drop the body back to the original position.
NO.2 Belly Dance
Belly dance is often promoted as a fitness exercise in addition to being a dance art form. Belly dance can increase the strength of the abdominal muscles and body flexibility, but also able to burn a lot of excess fat, a period of 60 minutes of belly dance, able to burn 330 calories, is to reduce the belly of one of the most effective sports Oh.
Belly dance basic action: crotch painting 8 words. This action is super effective in reducing the stomach. Specific methods of operation: hands up or on the side of the waist, and then keep the rest of the body does not move, the use of waist and abdominal muscle power to drive the hips in the air to draw the word "8". You can do this at home while watching TV, the speed does not have to be very fast, but remember to be in place, draw a complete "8" word.
NO.3 aerial foot cycling
aerial foot cycling is one of the most effective sports to reduce the stomach, because the legs in the action, to use the power of the waist and abdomen, the more the action in place, the exercise of the waist and abdomen, the more powerful. But also pay attention to the movement do not overdo, and the best before going to bed in this action Oh, the effect will be better.
Aerial bicycle exercise practice: lie on your back on the bed or mat, then legs up, keep the upper body to the ground, then feet bent at the knee, alternately simulate the action of the bicycle, each time about 30-50 times. If you are just starting to try, you can put a pillow under your buttocks for support. When you do the action, pay attention to the back of the foot is best taut, the action is not too fast, slowly put the action to the position, feel the abdominal and leg muscle changes.
NO.4 Hula Hoop
Hula Hoop can reduce the stomach, because in the process of turning the hula hoop to fully utilize the power of the waist and abdomen, reduce the stomach at the same time can also shape the waist line Oh, but to choose the weight of the hula hoop, too heavy, if it will be on the body to cause loads, too light, if you shake up a lot of effort oh! The hula hoop can be used for a variety of purposes.
NO.5 Horizontal Abdominal Exercise
This set of horizontal abdominal exercise can play a role in reducing the role of the stomach, because it is the same for the abdominal and lumbar movements, first of all, to reduce the upper abdominal fat and then the lower abdomen, and then exercise the waist line, it is worth a try Oh.
1, umbilical exercises: lying on the bed or the floor, the lower half of the body to remain immobile, and then sit-ups, which can make the stomach protruding part of the tightening and flattening.
2, below the umbilicus exercise: lying on the bed or the floor, the upper body to remain immobile, the feet will be elevated to do the flexion and extension of the legs and head lift exercises, which can tighten and reduce the entire lower abdomen.
3, abdominal obliquity exercises: when the above two exercises are completed, you can carry out abdominal obliquity exercises. The main thing is to twist the left and right sides of the waist and abdominal muscles, this exercise plays a supporting role, so that the weight loss effect of the upper and lower abdominal exercises is more obvious.
What is the best exercise for slimming the stomach2
Exercise for slimming the stomach: solid ball upward throw
Sitting on a bench that can be adjusted to an angle of 45 degrees from the ground, adjust the bench to the ground. Lie down with your head toward the floor and your feet hooked to the bench's support bar. Hold a solid ball in both hands above your chest. As your upper body rises, throw the ball straight upward. Grab the ball and return to the beginning motion, repeating 12 to 15 times.
Comments: this method of exercise to lose weight is simple, but very effective and can achieve essential changes. Get the whole body in motion and burn excess fat. The solid ball has a certain weight, so when you start the movement, move your muscles, and when you feel tired, you should know how to stop.
Exercises to slim the stomach: abdominal
Sit on the edge of a bench or chair. Place your hands on either side of your hips, gripping the edge of the bench with your knees bent, and slowly lift your legs toward your chest while leaning your upper body forward so that your chest is close to your legs. Straighten your legs out while leaning your body back with your heels about 12 centimeters off the floor. Repeat 12 times.
Comment: Note that the part of the force is the place where the fat is consumed, the action is in place, the action of slimming the waist is also half the effort.
Exercises to slim the stomach: lateral bending
Holding a pair of lightweight dumbbells in both hands, bend your elbows a little and raise them above your head. Keep your back straight and slowly bend your body as far to the right as possible. Hold for a moment, return to the start, and then bend your body as far to the left as possible. Repeat 6 to 10 times on each side.
Comments: dumbbells are lightweight, do not increase the size for the purpose of weight loss, that will be potentially dangerous instead, you may hurt yourself if you are not careful.
Exercises that can slim the stomach: back stretching exercises
Lie face down on the back stretching equipment, back straight, hands straight down, legs hooked to the leg anchors. A straight line should form from your hips to your hands. Lower your body until it is perpendicular to the floor. Raise your upper body up until your body is parallel to the floor. At this point, bend your back slightly backward and reach forward with both hands. Hold for a while, then repeat 12 to 15 times.
Comments: OL usually less exercise, the waist plate is more rigid, it is recommended to measure the strength.
Exercises that can slim the stomach: squat
Stand with your feet shoulder-width apart, and raise a barbell on your shoulders with both hands. As you inhale your body descends, keep your back straight and bend your knees and hips until your thighs are almost parallel to the floor. Don't let your knees go over your toes. Hold for a moment, then return to the beginning movement as you exhale. Repeat 10 to 12 times, resting for 30 seconds each time.
Comments: Although the requirements of the action are simple, it is a little difficult to do it right. The frequency of breathing gas should be careful, after the completion of the weight of the waist will be reduced.
Exercises that can slim the stomach: pull down
Stand and face a pull down. Grasp a horizontal bar that is more than shoulder-width apart in both hands. Sit on a bench and pull the bar above your head. Pull the bar down until it touches your collarbone. Hold for a moment, return to the beginning and repeat 20 times. Rest for 30 seconds every two repetitions.
Comments: Many women go to the gym to help slim down with the help of machinery, but often that makes less of a difference to body shape. Change less, so these simple actions are not necessarily only suitable for OL, we have time at any time you can carry out this weight loss exercise.
Can be thin stomach exercise: shoulder jerk
Sitting in the practice of bench, hands apart and shoulder width, the barbell lifted to the same height as the shoulders on the position. Raise the barbell overhead until your arms are almost straight. Hold for a moment and return to the beginning movement. Repeat 20 times, resting for 30 seconds every two times.
Comment: If it is sometimes inconvenient to carry dumbbells, I suggest that a 500 ml bottle filled with tap water can also be used as an alternative exercise tool.
Exercises that can slim the stomach: leg curls
Lie down on the leg curls with your heels on the block. Abdomen and pelvis Against the bench, slowly raise your legs upward until your feet almost touch your hips, and slowly return to the beginning of the movement. Repeat 24 times, resting for 30 seconds every two times.
Points out: each time you do the rest depends on the individual situation, not necessarily a minute, but the number of repetitions as far as possible to achieve the required number of above, so as to achieve the desired results.
What is the best exercise for slimming down the stomach3
The most effective fitness exercise for slimming down the stomach
First, the upper abdominal exercise
◎ Supine rotary curls
step1 supine on the mat, legs bent, hands behind the head.
step2 waist force, keep the lower back do not leave the mat, chest forward to the highest point, and then slowly lower to the starting position.
◎ Crunches
step1 Lie on your back, legs bent, thighs and calves at 90 degrees, hands on thighs directly in front.
step2 with the contraction of the abdominal muscles, causing the abdominal muscles "compression", do when the upper back off the ground, but the lower back is still close to the ground.
Tips: the action is only the compression of the abdomen, causing the spine to bend, so that the chest and ribs close to the pelvis, only to make the abdominal muscles in the "peak contraction" state, a short pause, and then the abdominal muscles of the tension to control, slowly make the spine to stretch, restored.
The lower abdomen exercise
◎ supine leg lifting
step1 upper body lying down, hands flat on both sides of the body, two legs bent up close to the hips.
step2 toes tense, belly breathing, straight knee lifting legs, so that the thighs are perpendicular to the ground.
Tip: Exhale slowly and in a controlled manner to return the legs. Move 8-10 times in a row.
Three, transverse abdominal muscle exercise
◎ Suspended support
step1 lying prone on the floor, the upper body slightly lifted, hands together, elbows to support the upper body.
step2Use your abdominal strength to lift your hips up, keep your body in a straight line, and point your toes on the ground.
Tip: Repeat the movement 8-10 times in a row.
◎ Body balance training
step1 facing the floor, knees and mat, hands to support the body, keep the upper body and the ground parallel.
step2 Slowly lift your left foot parallel to the ground and straighten your right arm forward.
Tips: Try your best to maintain 8 seconds and then slowly restore, change the other side to do the same action. Repeat 8-10 times.
Four, brace the body movement
First face lying on the floor, both hands on the ground, brace the upper body, hands should be straight, the upper body should be straight, neck as long as possible. Both feet on tiptoe, and hands together to support the lower half of the body. Hold the position for 10 seconds, and then take a break, and then continue to do this propping body movement, at least do 10 sets or more. I insist on practicing the exercise method of thin stomach every night, the belly as well as the waist of the flab all disappeared, and ang head at the same time can also be thin face, shaping the neck line.
Fifth, step action
Step action is also a thin stomach exercise method. First of all, stand well, both hands palm and up straight, left leg forward a big step and bend the knee 90 degrees on tiptoe, right leg fixed at the origin and straight. Lean forward. Hold the pose for 15 seconds at a time and do at least 15 sets.
Six, leg lifts
First stand with your hands bent over your ears, lift your left foot to the left, bend your waist to the left, and lean your upper body to the left. Hold the position for 10 seconds, then switch legs and lift. As the leg is lifted, the body above the waist should also be over the direction of the lifted leg to lean. Do about 20 sets back and forth.
Seven, lifting the leg action 2
First prepare a chair with a back, put the back of the chair to yourself. Then lift the left leg straight, and lifted on top of the back of the chair, can not touch the back of the chair. Straighten your right leg and bend your hands to make a fist. Hold the position for 10 seconds, then switch legs for the leg lift. Do about 20 sets back and forth. What are the other ways to exercise to slim the stomach?
eight, stretching
first lie on the ground, hands and the ground to form a 45-degree angle straight up, both legs also straight and slightly lifted, hold the position for 15 seconds, and then you can take a break and then continue to do this stretching action. Do more than 20 sets each time.
Nine, side support action
First of all, lie down on the ground, legs straight and close together, a hand on the shoulders, the other hand on the ground, hard to support the upper body. Keep the action for 10 seconds, and then take a break and continue to do the action. Each time you insist on doing more than 20 sets to have a slimming effect.
Slim waist in addition to exercise is the key, but also pay attention to dietary aspects of the choice of food, there are some weight loss food on the waist is also very helpful!