How do you lose fat on both sides of your abdomen? Ask for a high finger and say practical !!

1. Jump on the spot for 3 minutes + sit-ups (mainly exercise abdominal muscles) for 1 minute.

2. Jump on the spot for 3 minutes + squat with bare hands (mainly exercise leg muscles) for 1 minute.

3. Jump on the spot for 3 minutes + push-ups (mainly exercise chest muscles) for 1 minute.

4. Jump on the spot for 3 minutes + supine leg press (mainly exercise abdominal muscles) for 1 minute.

5. Jump on the spot for 3 minutes + lunge squat (mainly exercise leg muscles) for 1 minute.

6. Jump on the spot for 3 minutes + plank (mainly exercise abdominal muscles) for 1 minute.

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

8. Jump on the spot for 3 minutes + sit and close your legs (mainly exercise abdominal muscles) for 1 minute.

9. Jump on the spot for 3 minutes + lie on your back and bend your knees and hips (mainly exercise the lower back muscles) for 1 minute.

10. Jump on the spot for 3 minutes + lie on your back and bend your knees and legs (mainly exercise your abdominal muscles) for 1 minute.

11. Jumping in place 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.

13. 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.

14. 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.

ps: Search for "how to lose fat on the belly - exercise common sense - experience" to find the action**.

I run every day and do frog squats. It's tiring though.

Turn hula hoops, do sit-ups, play badminton, and practice Tai Chi if you have the conditions.

I think it's good to drink coffee, I also have belly fat, I'm drinking this Yimei now, it tastes very fragrant, and I lost it without dieting or exercise, I recommend it to you to try it.

I also have it, and I will answer it from someone else.

I'm a fitness trainer.

1) Roll your waist on your back. Stand with your feet shoulder-width apart and your arms horizontally open. Then twist your waist down, touch the top of your left foot with your right hand, stand upright, and change to your left hand. This action is repeated in 3 sets of 20 reps.

2) Dumbbell side waist. Stand with your feet slightly apart, your right hand crossed at your waist, and your left hand holding dumbbells (2 3 kg) with a natural droop. Then bend your body to the left and lower your left hand as much as you can, then straighten your body. Repeat this for 2 sets of 20 reps. Take turns doing it on both sides.

3) Fitness stick side waist. Stand with your feet apart. Hold a gym stick in both hands and place it on your shoulders (or if you don't have one, cross your hands flat on your chest) and keep your back straight.

Then stretch the waist to the sides, moving slowly, paying attention to the amplitude, and not straining. Repeat this movement 3 sets of 20 reps.

4) Lie on your side and raise your waist. This action is a bit difficult. Lie on your side on the floor with one arm bent, elbow supporting your body with your forearm forward.

Keep your body straight, then force your waist down so that your entire lower body touches the ground, and then pull it up. Repeat this for 2 sets of 20 reps.

Note: Losing fat around the waist and abdomen is not easy. Doing aerobics alone won't quite get the job done, you need to add strength exercises to your cardio workout, so that your waist will be small and strong!

Finally, I wish you a happy fitness, if you have any fitness questions, you can find this coach to answer.

There are many reasons for the coach, I don't believe in personal trainers, a bunch of little princes.

The fat subtraction on both sides of the waist is as follows:

1. Lie flat on the yoga mat: Lie flat on the yoga mat, raise your back slightly, and take your legs up to do cross steps, just like ballet, remember to straighten your legs. The movement lasts 45 seconds, and it is recommended to do 50-60 sets at a time.

2. Weight-bearing sit-ups: Lie on your back with your hands and legs up. Holding dumbbells (bottles of mineral water filled with water) in both hands, curl your abdomen, bend your legs 90°, and touch your toes with your hands stretched forward.

3. Back stretching: Lift your legs up at a 90-degree right angle, raise your back, and try to touch your toes with both hands. The movement lasts 45 seconds, and it is recommended to do 20-30 sets at a time.

4. Leg flexion and abdominal tuck method: This leg bending abdominal tuck method exercises the lower abdominal muscles. First of all, keep the upper body still, put the hands on both sides of the body, let the backward bend the legs to close the abdomen, when the legs are down, the legs are straight, the feet do not touch the ground, and at the same time use the abdomen to control, do fifteen in each group, repeat three sets, and rest for 30 to 40 seconds in between.

5. Through diet and exercise, good eating habits and exercise habits are the most effective and fastest methods, the choice of exercise is mainly some aerobic exercise, in daily life to do more jogging, climbing, cycling, swimming and other sports, for losing fat on both sides of the waist is the most effective.

Teach you one of the most effective movements to slim down your waist.

It is easy to gain fat when sitting for a long time, and it is true that the meal should be light, and I used Lei 3 before, and the effect is very good.

First of all, you should change your eating habits, do not sit down or sleep on your stomach immediately after eating, it is best to maintain a standing form, you can choose to take a walk or tidy up some things, so that in addition to reducing fat accumulation, it can also help digestion, because within 30 minutes after eating, if you remain still, it is most likely to form abdominal fat.

Slimming belly god level Lei 3,I think it's very good when I use it myself.,If you haven't used it, you must try it.。

If you want to lose fat on both sides of the abdomen, you need to strengthen the exercise of the external oblique muscles, and the following exercises are for your reference:

1. Raise your feet on your side, hold a dumbbell in front of your left (or right hand) fist, lower your body, cross your waist with your right hand, and stand upright. The upper body then flexes to the left and then to the right to the limit. Stop for a moment, then bend to the left.

1. The speed should be smooth and slow when bending the body. Straighten your legs without bending, and use the strength of your external oblique muscles to pull to one side to the limit.

2. The arm holding the dumbbell should be completely relaxed and close to the side of the body, and when the body is bent to the side holding the bell, the other side of the external oblique muscle should be stretched as much as possible.

3. Inhale as you bend to one side and exhale as you relax on the other.

2. Twist and stiff lift Feet slightly wider than shoulders, hold the barbell (or dumbbells) with both hands front and back, arms hanging down in front of the legs, and the whole body upright. Then kick to the left side and turn the body (face left, feet in place, then bend the upper body to the left side and parallel to the ground (the instrument cannot touch the ground), and then stand up (the face is still facing left) so that the upper body turns to the front to restore. Then hold the bell to turn to the right and bend the body, as above.

1. Keep the upper body straight, tighten the abdomen and waist, straighten the legs, and do not arch the chest and back.

2. The movement must be smooth and slow, so as not to sprain the waist and back with too much force.

3. When turning the body, the contraction force of the external oblique muscle and the psoas muscle should be used to twist the trunk 90 degrees, without the help of arm force.

4. Inhale when turning to the side, and exhale when the upper body bends to the side. Inhale as you stand upright, and exhale formally from the side of your upper body.

3. Turn and bend over with your feet slightly wider than your shoulders, lift the barbell (or dumbbell) on the back of your neck and shoulders, hold the bar with both hands, and stand upright. Then the upper body turns to the left, bends to the left and the upper body is parallel to the ground, stops for a while, and then bends up, and the upper body turns to the front to restore. Then turn to the right and flex your body.

1. The practice is the same as above. The movement essentials and breathing method are the same as those of the "twist and lift".

Practice the above movements every other day, three to five sets each time, at least 20 reps per group, and add or subtract weight as appropriate.

Turn the hula hoop Don't use a hula hoop that is too heavy.