Which fitness exercises can be done on the sofa, but you thin your lower abdomen and legs to train t

About the skinny lower abdomen: first.

First, you should control your diet and choose the form of eating less and eating more oftenThe staple food should be controlled within two taels, and eat less meat, greasy food, fried food, and more vegetables and coarse grains.

Clause.

2. Choose some exercises with a lean lower abdomen, such as aerobic exercise, lying on the sofa and pedaling a bicycle with your legsAs well as planks, sit-ups, push-ups, etc., all of which have a good effect on slimming the lower abdomen. It can all be done on the sofa.

About skinny legsIn fact, in life, there are many ways to slim legs, but you need to choose a suitable exercise method for yourself and also pay attention to the fact that slimming legs is to burn fat, not to exercise muscles, usually on the sofa you can do cycling exercises, high leg lifts and other actions to slim legs, when exercising, you should grasp the time, and at the same time eat properly with the diet, avoid eating foods with high fat content.

About the vest line:If you want to practice the vest line, you have to see how much your body fat percentage is? Generally, the body fat rate of girls should be less than 20% to be easier to train a vest.

If your body fat rate is relatively high, it is difficult to show the vest line no matter how much you train your abdominal muscles, because the fat layer is too thick, so please lose fat first.

1. Plank up and down: On the basis of the plank, alternate the arms up and down, 10 reps on each side, a total of 20 reps, do 3 sets.

Second, the Russian turnaround

Lie on your back on the mat, leave your upper body off the mat, clasp your hands crossed, and rotate your abdominal muscles from side to side, do 50 reps in each set, do 3 sets.

3. Flank muscle training

The body is lying on your side, with one hand on your ear, the other hand on the ground, your legs together, and the upper body and lower body rolled up at the same time, doing 10 reps on the left and right, doing 3 sets.

Planks, sit-ups, lying that do cycling movements can all be done on the couch

You can do sit-ups and planks, but the sofa is a bit soft, so the sofa is more suitable for doing sit-ups.

Sit-ups, push-ups, yoga, these are all well-shaped movements.

You can practice slimming your legs by lying down and pedaling the bike, and you can practice the vest line by doing sit-ups.

Sit-ups can slim down the lower abdomen, but the posture must be standard.

Sit-ups and push-ups, and try pedaling the bike if the couch is too soft.

You can do sit-ups, glute bridges, planks, and more.

Lie on the sofa and slowly stretch your legs upwards to tighten your core strength, from 30 degrees to 90 degrees, and slowly descend to tighten your core strength.

Planks, as well as thin legs, pedal the wheels in the opposite direction, without too intense exercise.

Nowadays, young people want to shape their bodies through fitness, for boys they often pursue abdominal muscles, and for girls, they pursue vest lines, so in the case of not going to the gym, what actions can be used to train vest lines to slim down a small waist?

Move 1: Yoga Compass Pose.

This move is the most direct for the waist and abdomen exercises, and the effect is also obvious. You can sit on a yoga mat when practicingBend your left leg at the knee with your heel close to your hip, grab your right calf with both hands and pull it up and lift it up, grab your right ankle with your left hand, place your elbow behind your head, and extend your right leg knee as far down as you can。Although this movement is difficult for beginners to do, the effect is relatively good.

This movement is often held for one to two minutes, and then the left and right leg positions are swapped for another set.

Move 2: Yoga Waist Turn.

Just by the name, you know that this is one of the yoga forms that specifically target waist exercises. Spread your legs about twice shoulder width apart, and inhale with your arms raised above your head, keeping your back straight. Exhale as you bend your hips forward so that your waist is eventually parallel to the ground, and your arms are also parallel to the ground

Inhale again, inhale while turning your upper body to the right to your maximum, and at this time the right foot is also rotated to the right about 45°, and the left foot is slightly buckled. Hold for a second or two, exhale, return to the center as you exhale, and repeat in the opposite direction to the left.

Such moves are often simple, can be easily completed at home, and can easily eliminate the fat accumulated on both sides of the waist, and after the fat is eliminated, such a connection can be perfectly shaped, and having a vest line has become a matter of the near future.

You can do some hip shaking and sideways movements, and sit-ups are also OK.

Do more than 30 sit-ups a day.

Shake for ten minutes and shake the hula hoop.

I think I can do some sit-ups every day, which can play a role in slimming the waist and stomach, and can quickly practice the vest line.

Lie on the yoga mat, support your legs, then get up with both hands and touch your knees, pay attention to your legs apart, shoulder off the ground, do 4 sets a day, 20 per group, and stick to it to practice the vest line.

If you want to slim down your waist, you can try abdominal curls and gluteal bridges. Perform a variety of fat-burning exercises to achieve the goal of slimming the waist.

Fitness should also be carried out with fat loss, it will be easier to practice with less fat vest line, first of all, you must control your diet, work and rest should be regular, diet should also be regular, the amount of food will be slowly reduced, and it will be effective with certain exercises, there are many tutorials on Bilibili, you can go and see, and it is more recommended to have Saturday wild and beautiful ballet. I hope my answer will be helpful to you.

If you want to slim your waist, you need to burn fat in your waist, such as sit-ups, bicycle pedals in the air, cross crunches, etc., which are all actions to slim your waist.

You can massage the abdomen every day or swing it from side to side, and you can lose excess fat in and out of the small waist.

You can try the hip bridge, not only to augment the buttocks but also to train the vest line.

If you want to slim your legs, and then you want to train the vest line, the most important thing is to go through fitness.

How to slim legs to train the vest line I think you must first participate in special physical exercises, you can also go to the gym to fitness, but you must have a professional coach to guide you to practice the vest line.

It's just a word practice, others can do this, others have paid a lot, so there is no need and don't want to practice, and then envy.

If you want to slim your legs, you need to do special training for your legs.

For example, when mopping the floor, you can point your feet up, hold them for a period of time and then put them down, you can squat half-way when you rub something, or zama step, and you can squat in low places.

For example, you can exercise the strength of your hands and legs by the way when mopping the floor, in fact, you can slim your legs and buttocks at any time as long as you want.

You can do more stretching exercises in your spare time from housework, or increase the range of exercise to keep your body balanced.

If you want to do housework for a day while exercising, slim your legs and buttocks, and train your vest line, I think it's impossible, and you still have to go to a special gym to have a good effect.

If you want to do housework, you should pay attention to your movements. Do some mopping and housework that can help the body move, so that you can exercise while doing housework, so that you can achieve the effect.

When doing housework, you can increase your range of motion, or increase the force exerted, and you can also twist your body and dance when doing sports.

Doing housework may have a certain effect on **, but if you want to slim your legs and beautiful buttocks, you still need to carry out targeted training to train your hips, abdomen and legs, so as to be able to practice the effect you want.

For us, doing housework is a kind of physical work, and it is also a method of exercising, so when we do housework, we can imitate some fitness exercises that exercise our legs at the same time.

When doing housework, keep yourself in the gym and imitate the movements of fitness, which should help you slim your legs and develop a vest line.

It is to let yourself move like crazy when doing housework, and do housework while exercising. You can also move a little more when you are usually doing housework.

You can do it at home, so why go to the gym.

As a girl, we are most concerned about the management of our own body type, alas, it's a long story, looking at the good friends around us are white-skinned and beautiful with long legs, secretly painfully determined, we must slim legs, slim waist, and have collected a lot of ** ways on the Internet, the first thing is exercise, exercise is time-consuming and laborious, but I still gritted my teeth and persisted for more than a month, the weight is lost, and the muscles are relatively tight, but the thighs are not thin at all! Doing aerobics, diet therapy, are tried, for my congenital muscular type of leg thickness for little effect, later, I tried swimming, in comparison to the effect of swimming for me is significant, with leg scraping, is an ordinary gua sha board, you can do it yourself, along the internal and external liver and gallbladder meridians to dredge, the effect is very good, at first it really hurts, but I persevered, and now I can wear a beautiful skirt in summer! The previous sins are nothing, this is my personal experience, I hope that the friends of ** can also get thinner and thinner, full of confidence!

Swimming is also a popular fitness activity. If you want to exercise your legs in the pool, you can run at the shallow end of the water or wear a life jacket at the deep end. The resistance of the water makes it more strenuous to move your legs, but it doesn't have to endure as much as running on the ground**, so it's a great way to lose fat in your legs and hips.

There are actually quite a lot of exercises that can help you stretch your legs, first insist on running and jogging every day, and then run a little longer, in fact, it will have an effect on the relaxation of the muscles, and then include doing sit-ups will also exercise the abdomen, so as to exercise the legs. And now a lot of it is on the software, such as keep, what to do is to have a relatively complete fitness system, which can be exercised for your different situations, including whether you want to slim your legs, train your abdominal muscles, and train your vest line have different steps. Therefore, there are actually quite a lot of exercises that can slim down your legs, and you can slowly discover them by yourself, and some can go out to exercise together, which will be more motivating.

Because I once saw a 200-pound person lose more than 120 pounds, I was quite surprised, after a few months, so I had to find the right way.

Walking, biking, cross-country skiing, and stair climbing are all good exercises to build thin legs. Here is the most common form of exercise: running.

Running burns fat, but for people with thick legs and fat hips, running can be harder, more uncomfortable, and more difficult to persevere. Therefore, it is a good idea to combine walking and running. Mainly walking, do several short runs on the way, each time running one or two hundred meters, after getting used to it, gradually extend the running time.

After exercise, you can apply something like that to help shrink**.

Speaking of fitness, it is really the healthiest way, which can not only improve physical fitness but also shape a good body. The most direct way is to go to the gym to get a card! If you are a person with high body fat, the best way to slim down your legs is aerobic exercise, such as brisk walking, jogging, spinning, etc.

Among them, the effect of spinning is more obvious, but remember to pay attention to the warm-up before exercise and stretching after exercise.

Here are a few things you can try:1Leg raises.

After getting up in the morning, do high leg raises, 1 minute per set, five sets a day, 20 seconds after one set, and then do the next set. Leg raises can fully exercise the thigh muscles and promote leg fat burning. 2.

Kick backwards. The speed of the back kick should not be too fast, kick back to the limit and hold the action for 5 seconds, and then return to the original position, 15 times per set 3-5 sets per day This action slims the fat on the inner thighs and can also play a role in lifting the buttocks. 3.

Half-squat outwards Feet shoulder-width apart, slowly squat down, hips and knees at the same level, pause in mid-air, hold the position for 30 seconds to 1 minute, then get up upright, that is, complete a movement, half-squat, slightly swing inside and outside, insist on doing 10 times a day. Note: After the exercise, your legs will be a little sore, so keep standing or walk slowly. ‍‍

**, is the pursuit and desire of most of the current beauties. Active and reasonable exercise is not only good for health, but also helps to shape the body and bring you higher self-confidence. Local**, which is relatively more difficult than the whole body.

Many little fat people will come back after the end of the **, and they will get fat again soon, which is very distressing. Many girls are fat, not all over, but with thick legs. Like this, it affects the beauty of the figure, and when you are tall and have thick legs, you look short, and you don't look good in clothes.

There are many ways to slim down your legs, such as running, swimming, raising your legs, standing against a wall, and so on. I have also tried many methods, and I feel that the more effective is skipping rope, I insisted on it for a month, ten minutes a day, and now I have lost ten pounds. Exercise is a process of perseverance, lower your goals, not **, but make yourself healthier.