I have a lot of fat on both sides of my waist, how to exercise

Action one. Belly slimming action 1

Lift your upper body with the strength of your abdomen, at 30 60 degrees to the ground, stop at this angle for 5 seconds, and then fall. Repeat this movement 3 sets of 15 reps.

Action two. Action 2

Place your feet shoulder-width apart, bend your elbows at shoulder height with your hands at the back of your head, bend your legs and knees, keep your thighs and calves at 90 degrees, and lean your upper body slightly forward to keep your body balanced. Inhale, straighten your left foot, bend your right foot and lift it up, twist your upper body to the right, touch your left elbow and right knee with your right foot, hold for 5 breaths, and then repeat the movement on the other side, left and right as a group, and repeat the movement for 10 sets.

Action three. Action three.

Support your hands on the ground, your left foot in front and your right foot on the ground in the back, your toes hooked on the right, keep breathing naturally, bend your right foot and retract it, stretch your left foot to the left, go back and forth to the left and right as a group, and repeat the action for about 10 groups.

Action four. Action four.

Stand with your hands slowly straightened up, then folded, your upper arms close to your ears, and your back the same as you need to be upright. Slowly turn your upper body to the left until your left heel and right heel are parallel to your arms and keep your arms upright, don't hunch over, tighten your abdomen, and hold this position for 3-5 seconds. Then look your head to the right, tighten your waist muscles when you turn around, keep breathing, keep your body balanced, and stretch your waist muscles as much as possible, doing 30 reps on each side.

Action five. Action five.

Sit on the cushion, relax the palms of your hands upwards on both sides of your body, keep your natural breathing, hold your palms relatively flat in front of your body, inhale, waist and abdomen forcefully, lift your upper body and feet at the same time, in a V-shape, your legs and arms are parallel, keep your body balanced and insist on about 10 breaths, and then lie down slowly. Repeat about 10 times.

There is a lot of fat on both sides of the waist, 10 minutes of waist fat burning training every day to slim the waist and protect the lumbar spine.

Sit-ups are best, just swing your waist from side to side when you do it, so that the abdominal muscles can be exercised.

Exercises aimed at the lower back will do. Sit-ups, but you need to stick to it, and you need to do it consistently to be effective and not**.

Also, control your diet. Using Ray 5 to lose weight is now the most popular way, so that you can really lose weight.

Stand up straight with your feet shoulder-width apart, hold a small ball with both hands, keep your upper body straight, tighten your abdomen, and raise your right leg to the upper left with your right leg bent at the same time as you turn your upper body to the right before returning to your initial position. Repeat this 30 times, then switch to the other side and continue. Be careful not to use too much force to avoid straining your waist.

Lie flat on the mat with your head in your hands, legs together and straight, keep your back straight, and exert force in your abdomen, raise your upper body up while your right leg bent your knee and lift your left elbow before returning to a flat lying position. This movement is repeated 30 times and the cycle is repeated for 2 sets. When you're done, switch to the other side and continue.

Sit on the yoga mat with your left arm bent at the elbow side of the mat, your right hand in front of your abdomen, your legs bent at the knees together, and your left leg close to the yoga mat surface, tighten your abdomen, then raise your right leg to the upper right and lower it again. Repeat this 30 times, for 2 sets. When you're done, switch to the other side and continue.

First of all, to reduce the body fat content, when your body fat content is reduced. You can choose aerobic exercises such as jogging or skipping rope to reduce the fat content of your body, and exercise at least 3-4 times a week, each time for more than 35 minutes, the effect is more obvious.

Secondly, improve the quality of the waist and abdominal muscles, increase the content of the waist and abdominal muscles, and do more exercises for the waist and abdomen, which can not only exercise the muscles here, increase the muscle content, but also lose waist fat and shape a perfect waist. Although it is a bit hard, think about the absence of fat on both sides of the waist, you can wear any type of waist type of clothes, more precisely, you can wear anything to look good, and it is also beneficial to your health. The methods are very simple, and the knowledge in the article [Chi Ting Weight Loss] can analyze more ways to slim your waist for you.

It's going to be a little better here, I hope it helps you.

Here's how to lose fat on both sides of your waist:

1. Walk in a correct posture. We need to maintain a correct posture when we walk, sit, and stand. Raising your head and chest and swinging your arms can drive hip movement.

Second, free rotation movement. Stand with your legs shoulder-width apart, then turn from side to side, at least 20-30 times a day, to question the fat on both sides of your waist.

3. Stand with your legs straight, fold your hands over your head, and bend your body to one side for 10 seconds, then turn to the other side, alternating 20-30 times a day.

Note: Do not sit or lie down immediately after eating every day, preferably standing. After half an hour, sit or lie down again. Pay attention to maintaining your figure in your daily life, don't eat too many high-calorie things, and don't eat supper at night.

For the fat on both sides of the waist, I think sticking to the hula hoop every day is a good way to reduce it.

Body fat percentage needs to be below 10% to have obvious abdominal muscles, if the body fat percentage is high and you need to lose fat, the following is a sharp tool to lose belly fat:

1. Running for 3 minutes + sit-ups (mainly exercising abdominal muscles) for 1 minute.

2. Running for 3 minutes + freehand squat (mainly exercising leg muscles) for 1 minute.

3. Running for 3 minutes + push-ups (mainly exercising the pectoral muscles) for 1 minute.

4. Running for 3 minutes + supine leg press (mainly exercising abdominal muscles) for 1 minute.

5. Running for 3 minutes + freehand lunge squat (mainly exercising leg muscles) for 1 minute.

6. Running for 3 minutes + plank (mainly exercising abdominal muscles) for 1 minute.

7. Run for 3 minutes + push up reverse flexion and extension (mainly exercise the triceps brachii of the arm) for 1 minute.

8. Running for 3 minutes + sitting and tucking legs (mainly exercising abdominal muscles) for 1 minute.

9. Running for 3 minutes + supine knee bend and hip promotion (mainly exercise lower back muscles) for 1 minute.

10. Running for 3 minutes + supine knee bending and leg tuck (mainly exercising abdominal muscles) for 1 minute.

1. Running for 3 minutes can not only choose to run, but also choose to skip rope, run in place, etc., and the exercise intensity is controlled at about 70%. How do you measure this 70% exercise intensity? We can measure it this way, and the body feels between tired and not tired when running.

Practitioners can choose whether to do 10 sets or 5 sets of exercises according to their physical condition. Practitioners can gradually increase the number of sets of exercises, because the more exercises you do, the better the effect of reducing belly.

3. When doing muscle training, it is recommended to do as much as possible in 1 minute, 10 can be done, and 8 should never be lazy. If you do the same more, the better the effect of losing fat on your belly. If you can't hold on for 1 minute during muscle training, you can also rest for 3 to 5 seconds according to your physical condition to ensure that you can persevere.

4. To use this method, you need to exercise at least 3 times a week, each exercise time is about 45 minutes, and you will see obvious results if you stick to it for 6 weeks.

Sit-ups work best, and pull-ups can also work.

To lose fat on both sides of the waist, you need to reduce the fat content of the body, and secondly, you should increase the content of the waist and abdominal muscles.

1) Swimming. Not only can it help shape the body, but it can also eliminate fat around the waist, but this method requires long-term persistence, and it is necessary to go to the pool to exercise for safety.

2) Jogging and skipping rope. Actively participate in aerobic exercise, exercise 2 3 times a week, and each workout must be at least 35 minutes long. (3) Targeted training for the waist and abdomen.

Sit flat on the ground, close the knee and crunch 10 20 times, then bend the knee and turn the body left and right 10 20 times, then lie on the back and bend the knee left and right alternately side crunch 10 20 times, lie on the back and bend the knee left and right alternately side crunch 10 20 times, and finally push the leg 10 20 times after the push-up alternately.

In addition, massage is also an effective method that falls under the category of traditional Chinese medicine. After massage, it will help the body's blood circulation, enhance the body's metabolism, gradually make the body's veins unblocked, help to discharge toxins, and slowly the fat on both sides of the waist will disappear.

There is a lot of fat on both sides of the waist, which should be solved in the following way: by climbing the stairs to drive the muscle groups of the thighs and buttocks; By pushing the wall with your legs together, your hands on the wall and your legs straightened, your hips stretched outward, and so on. Stand up and squat; Golden Rooster Independence, etc.

You can do exercise, or do yoga activities, or you can run to solve it, increase the consumption of the body, which can have a shaping effect.

1. If you want to lose waist fat, you must adhere to the general tone of **. The body is all one, if you don't adhere to the general tone of **, then, no matter how hard you put in to lose your waist, it will be useless. The general tone is to eat less and exercise more, and for ladies who focus on losing their waist, they should also be careful not to sit for a long time, and office girls should often stand up and walk.

2. Yoga waist slimming method. Yoga is a good way to slim down your waist. Female friends can sit on the cushion, spread their legs apart, sit if they can't be separated, stretch out their arms, and tilt to the left and right sides respectively, so that the fat on the waist is compressed, so as to promote fat burning.

Stick to it for about an hour at a time.

3. Leg press and waist slimming method. Leg press is a very good way to slim down the waist, the advantage is that it can be carried out anytime and anywhere, at home, in the park, put your legs on a high place, of course, too obese, you can first stand a little lower, then 100 times on the left, 100 times on the right, so repeatedly, it is best to do 200 times at a time, and when you do it, you should try to touch your feet to ensure that the action is in place.

4. Dumbbell waist slimming method. Dumbbells are a revered multi-functional piece of gym equipment that can slim down almost any part of you, and it is a good choice to use it to slim down your waist. Female friends can take a dumbbell in each of the left and right hands, each weighing more than kilograms, you can lift it up, or you can hang it down, and then separate your legs and twist it left and right to make the waist fat burn.

5. Hula hoop waist slimming method. Hula hoop is a kind of waist slimming weapon, specially designed for waist slimming, of course, it is very effective. Each of us has played it when we were children, the operation is very simple, and the lady who wants to slim down her waist may wish to pick up the hula hoop again, put it on the waist, and turn it for half an hour every day, and after two or three months, you will have amazing discoveries.

6. Vibration waist slimming method. The vibration waist slimming method is a waist slimming tool designed for lazy lazy lazines, ladies can buy a vibration belt, hang it on their waist, plug it in, turn on the switch, and adjust the strength to automatically slim the waist. Personally, it is recommended that the vibration belt can be used, but it is best to cooperate with the above several practical waist slimming methods to achieve better results.

Carry heavy objects, stand straight sideways, relax, do back and forth with low left and high right, low right and high left, and do it with an appropriate amount of weight lifting and turning! Works great!

Turn sideways and sit-ups a day in 2 sets of 30 sit-ups.

Waist slimming tips:

1. Blow up balloons.

If you want to slim your waist, you only need to spend some money to buy balloons, because blowing balloons can also slim your waist. Blowing about 10 balloons a day can achieve a very obvious waist slimming effect.

2. Drink vinegar. You can drink fruit vinegar, lemon vinegar, or black vinegar. Don't pour too much vinegar, with a ratio of 1:5 vinegar to water, it can also cure constipation.

3. Digest the cake**.

Basically, three digestibles are 100 kcal, and you can eat two pieces of whole-wheat toast and one serving of fruit in the morning. At noon, eat three biscuits with a bottle of milk, or yogurt. Dinner should be light, and you can eat more protein things, such as tofu.

Because at night, when you are resting and sleeping, your body is repairing your body tissues and using protein, so you don't have to worry about gaining weight.

First, if you want to lose fat on both sides of the waist, you should first start from these two aspects, reduce the body fat content, improve the muscle mass of the waist and abdominal muscles, and increase the content of the waist and abdominal muscles.

However, when aerobic exercise alone cannot achieve the loss of fat on both sides of the waist, it is necessary to increase the training of the waist and abdominal muscles.

Second, ways to lose fat on both sides of the waist at home.

Movement 1: Sit with knees and crunches 10-20 times.

Movement 2: Sit, bend your knees and turn left and right 10-20 times.

Movement 3: Lie on your back and bend your knees alternately left and right for 10-20 crunches.

Movement 4: Lie on your back and crunch your straight legs 10-20 times.

Movement 5: Lie on your back and raise your legs up and down alternately 10-20 times.

Movement 6: Bend your knees and raise your hips sideways 10-20 times.

Movement 7: Alternate leg raises 10-20 times with push-ups.

Movement 8: Raise your legs 10-20 times after alternating push-ups.

Third, ways to reduce fat on both sides of the waist in the gym.

Movement 1: Lie on your side and get up half-bodyed, with your feet bent at your knees.

Movement 2: Hang the horizontal bar and bring your feet together at your knees.

Movement 3: Lie on your back and bend your knees and touch your heels left and right.

Movement 4: Sit with both hands holding the barbell plate and turn your body, with your feet straight and in the air.

Movement 5: Lateral flexion of the weight-bearing barbell body after the upright neck.

Movement 6: Lie on your side and raise your leg on one foot with both feet straight.

Movement 7: Lateral flexion of the upright unilateral weight-bearing dumbbell body.

Fourth, precautions.

Lose fat on both sides of the waist at home, insist on 6 weeks, you can see obvious results, in fitness to lose fat on both sides of the waist, you should also always insist, can not relax, after successfully losing the fat on both sides of the waist, you should also practice often to prevent **.