How to lose weight on abdomen and buttocks at home?

Is it incredible that just one night's exercise on the lower abdomen will be obviously tightened? But it did happen. The body coach recommended that we do 30 turns (stand with hands behind your head, quickly twist the upper limbs to the left and right sides, be careful not to take the knee as the axis and keep the axis of motion above the pelvis), and then do 30 lateral movements of the upper limbs (keep the posture just now, but pay attention to the hip joint, and the upper limbs do lateral movements to the left and right sides respectively). It will make a gratifying change in your lower abdomen overnight, and long-term persistence will have excellent results! Step out of the charming gait, shoulders droop slightly backwards naturally, and pay attention to abdomen and chest. The advantage of insisting on doing this is that because the small abdomen is often in a state of tension, the muscles will become flat over time, which also plays an obvious contraction role in the stomach. Stand up straight, sit up straight. Imagine a rope tied to your head and pulling you up. It's a bit like China's old saying that "the head hangs down and the beam pricks", but we don't use it to correct our posture. This correct sitting posture will give people confidence, and you will feel that the straight sitting posture and standing posture seem to make you grow a few inches taller in the blink of an eye. Thin waist method in special office: stand with your legs shoulder width apart, cross your hands over your head, straighten your arms, bend your body to the right and keep an arc for 5 seconds; Return your arms to the center of your body, bend your elbows, relax your arms and bend your body to the right for 5 seconds. The leftist movement also follows this point. Bend your body as much as possible and do it 20 times left and right (you can also do it several times according to your actual situation). Keep your arms as straight as possible, and when you bend sideways, bend your body as much as possible without straining your muscles and ligaments. After finishing, gently twist your crotch, relax your body and reduce your food intake: if you want to lose weight, you don't have to give up your favorite food. It's important to control it. If you prefer a certain food and eat a lot, you should pay attention to reducing the portion every time. Instead of eating 200 grams of meat four times a week, eat 100 grams each time, so that you can consume less calories of 1200 kcal, and you can lose weight obviously in about seven and a half months. It is suggested that dieters put a scale in the kitchen and put up warning signs to remind themselves of the weight of food intake. Four, every day 1 meal, liquid food for 5 weeks, minus 10 kg: it is very convenient to make liquid food at ordinary times. If you only eat liquid food or drink once a day, you can lose weight 10 kg in 8 months. Liquid food should be diversified to avoid nutrient deficiency. Under the guidance of a doctor, you can even have two meals a day. This can reduce 10 kg in five weeks. However, it is necessary to ensure that the selected liquid food can provide the nutrition and protein needed by the body and ensure three meals a day. Get rid of fat and shape your body. 5. Walk for 45 minutes and lose weight for half a year 10 kg: insist on walking 5 kilometers five days a week 1 time, so that you can lose weight 10 kg in six months. If you walk 6.5 kilometers in 45 minutes, you will lose weight faster. Some people may say "no time for a walk". In fact, time is squeezed out. Cardiovascular doctors point out that this method of losing weight may increase appetite. Therefore, before or after a walk, you can eat some low-fat food or fresh fruit and drink plenty of water to replenish the body water reduced by sweating. 6. Regular exercise: Regular exercise 3-5 times a week is a good way to reduce body fat, lose weight, gain muscle and make people energetic. Run five times a week for 45 minutes at a speed of 170 meters per minute, and you can lose 10 pounds in three months; Dance, 6 times a week, each time 1 hour, 4 months can be reduced 10 kg; Swimming for 4 hours a week can reduce 10 kg in 4 months; Ride four times a week, each time 1 hour, each hour 15 km, and you can reduce 10 kg for five months. If you haven't exercised regularly before, you should do less at first so as not to hurt your health. Excessive exercise will increase food intake and fail to achieve the goal of losing weight. Seven, strength training: strength training can strengthen muscles. The more muscles, the faster the metabolism. Lift weights three times a week for 45 minutes each time. 10 month can reduce 10 kg. In order to avoid hurting your health, you should ask a coach to help you choose the right weight and make an appropriate exercise plan. Stretching should be done before and after exercise to keep the flexibility of the body, and the weight and frequency of weightlifting can be gradually increased. Eight, reduce calorie intake combined with walking: replacing Coca-Cola with soda water can reduce calorie intake 150 calories per day. If you add a 45-minute 5-kilometer walk five times a week, you can lose 10 kg in three months. If you reduce more calories and keep walking, you can lose 10 kg in 7 weeks. Nine, reduce fat intake and weight lifting: this method can consume excess fat in the body, maintain a good body shape, grow muscles, accelerate metabolism and promote cardiovascular health. Eat 20 grams less fat every day, lift weights for 20 minutes three times a week, and you can lose 10 kg for three and a half months. X. Best choice: According to the above nine methods, make a plan that can be implemented step by step. The most ideal combination scheme is to control fat intake and strengthen exercise and strength training. As long as you are confident and keep doing it, you will definitely achieve the goal of losing weight, strengthening muscles, promoting cardiovascular health and body metabolism. Reduce the intake of 100 kcal every day, walk three times a week for 30 minutes, and do weightlifting twice a week for 40 minutes. This combination can reduce 10 pounds in five months. It may not be appropriate to combine the three methods at the beginning, and try to increase them gradually. For example, add and do methods one by one. Be patient and don't rush for success.