Ten minutes a day, you just select the following little tricks to use, you can get rid of the belly!
Say goodbye to the small belly every day for 10 minutes!
1. Keep lying supine, feet open and shoulder width, first lift your right foot up 10CM, toes in the back and pause for a second, and then gently put down, pay attention to the heel can not lean on the bed. Change the left foot and repeat the same action. A set of actions is repeated 5 times.
Effect: Not only can effectively reduce the flesh on both sides of the stomach, but also tighten the legs, making the lower body more slender.
Firm abdominal and leg muscles
2. Raise your right foot as far as you can in the upper left, pause for a second in the air and then lower it. Then change your left foot again. Note that the knee can't use force to achieve the desired stovepipe effect, and don't be too reluctant to pull the leg. Muscle. Repeat this group of actions 5-7 times.
Effect: It can tighten the abdomen and leg muscles.
Strengthen chest and waist strength
3. To maintain supine position, hold your knees with both hands, stretch the thigh toward the abdomen, and lift the upper body and lie down again. Repeat this action 5-10 times.
Effect: Can effectively strengthen the chest and waist strength, shrink the waist falling meat.
Increase abdominal strength
4. Keep in a supine position with your legs open and shoulder-width apart. Arms stretch 90 degrees to the ground and your palms face upwards. Bend your left leg and knees, straighten your upper body so that your right elbow can touch your left leg and knees. Repeat the same action for the right leg as a group. Repeat 2-3 groups, 10 times for each group.
Effect: Strengthen abdominal strength, firm thigh muscles.
Improve abdominal relaxation
5. Keep lying supine, legs open and shoulder width. Both hands grip the dumbbells and lift it straight above the chest. Be careful that the knees stay straight and do not bend. Then adjust the breathing, and the upper body slowly turns to the left and right sides. Each 10 times as a group, repeat 2-3 groups.
Effect: Stretch both sides of the abdomen to improve abdominal relaxation.
Makes the legs slimmer
6. On the side of the body, use the calf strength to hold the cushion. Put your hands on it to keep your body balanced. Raise your head and your eyes look straight ahead. Adjust your breathing, hold your legs up and lift it upwards. Ideal slimming effect. 10 moves as a group, repeated 10 groups.
Effects: Strong contraction of abdominal, thigh and calf muscles, making the legs more slender.
Small belly muscles are tighter
7. Lying supine, legs straight, heel close together. Hands on hips, eyes straight up, adjust the breath and slowly bend the knees to chest position, and then slowly lower and straighten the legs. 15 times as a group, repeat 2-3 groups.
2. Effect: Makes the belly muscles firmer and improves abdominal relaxation.
Effectively eliminate abdomen protrusion
8. Lying supine, legs open and shoulder width. Two arms straight, elbows close to the ear, lift the left leg and right hand and straight up the upper body, making the right hand touch the left leg and toes, left and right 7 times each Group, repeat 2-3 groups.
Effect: Effectively eliminate abdomen protrusions.
9. Have two rubber bands ready. Open both shoulders to the same width as the shoulders. Then, each foot will step on one end of the rubber band, then the rubber band will cross on the right and left, and the other hand will hold the other end of the two rubber bands, respectively. The lower body does not move, turning the upper body left and right. Pay attention to the straight back, the body can not lean forward. 20 times as a group, repeat 3-4 groups.
Effects: Stretches the waist muscles, making the waist tighter and slimmer. The following three groups need to be prepared: Full body relaxation, keeping the lower body unmoved, the upper body gently twisting to the left and right. Repeating left and right 16 times.
10. Lying supine, hands open on both sides of the body, palm down. Keep the upper body still, knees and lift up vertically. Then the two legs knees together and swing to the left and put on the ground, the right shoulder must be tight The ground cannot be lifted. Resume the supine position and follow the same method to swing the knees to the right side. Repeat once for each group. Repeat 8 groups.
Powerful belly
11. Lying supine, legs close together. Both hands naturally placed on both sides of the body. Use the hand and abdomen force slowly straighten up legs until 90 degrees to the ground with a right angle. People with bad waist can bend the knee. Repeat this Action 8 groups.
Effect: These two sets of movements are designed for the abdomen. The organic combination of the three can effectively abdomen, and it can also play a certain role in health care for people with fragile waist.
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