How to lose fat on your stomach Three yoga moves to get rid of fat efficiently

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.

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.

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

Turn the hula hoop or do sit-ups.

Many beautiful cuties like a flat abdomen, and want to lose body fat in some ways, here I want to talk about 6 yoga movements in simple ways to lose belly fat, simple movements can help us solve big problems.

The first step is to sit on a yoga mat with your spine and the ground perpendicular to the ground, keep your hands on your thighs, and then gently rub your thighs with your hands. Hold this for a few minutes.

Step 2: Sit on the mat and lean forward as much as you can, holding your ankles with both hands as much as possible. If you can't complete this action, don't worry, slowly bend down and try to grab the position of your feet with both hands, and be sure to do your best to complete it. Let your spine and cervical spine be completely stretched in the process of completing this movement.

Step 3: Lie flat on the yoga mat, slowly lift your left leg upward, move closer to your upper body, and use both hands to grasp the ankles of your feet and bring your thighs close to your upper body. While doing this movement, the upper body must be tightly attached to the yoga mat and not bend.

The fourth step is to let go of the left leg and stretch it upwards with your hand, this action sounds simpler, but it is still more difficult for many people to do, and it is recommended that friends who can't do it can give up the position of the ankle to hold the knee part.

In the fifth step, repeat the movements of the left and right legs, about two times on the left and right sides.

Step 6: Hold your thighs with both hands, keep your thighs in your upper body, take a deep breath, and lift your head to touch your knees with your chin as you exhale, while bending over your back to look like a beautiful arc. If you do this a few more times, you will feel very comfortable, and you will feel like you are being pulled and recited violently.

What are the above yoga points to lose belly fat, is it super easy? Achieve the best effect in entertainment, no longer make ** a psychological pressure, and easily lose fat to usher in a perfect body.

1. Upper abdominal exercise 1Lie on your back with your hands curled up, your legs raised and bent at 90°, your thighs perpendicular to the ground, your waist staying, and your back close to the ground. With your arms straight at your sides and your abdomen tightened, swing your arms straight up and down at your sides and beat the ground rhythmically.

30 reps in sets. Note: When doing this movement, the neck should be relaxed and the back and waist should not be off the ground.

If you want to increase the difficulty, you can stretch your legs straight. 2.Yoga cannonball supine, lift the upper body, hold the left knee with both hands, pull the leg close to the body, the nose is close to the knee, raise the right leg slightly off the ground, hold for 10 seconds, and then switch to one leg, the same is to hold 10 wonders.

Repeat 10 times as a set. Note: Don't hold your breath during the movement, the action of squeezing the abdomen is very beneficial for expelling abdominal bloating, while also massaging your internal organs.

3.Lie prone in cobra pose, legs shoulder-width apart, hands on the ground in front of you, elbows clamped to the sides, chest up and head up, slowly push up the upper body with your hands to the maximum, keep your arms slightly bent, and feel the elongation and stretching of your abdominal muscles. Hold for 10 seconds and slowly relax your body.

2. Lower abdomen exercise 1Lie on your back with your legs raised upwards, place your hands under your hips, straighten your legs and raise them perpendicular to the ground, and keep your waist and abdomen stable. Slowly lower your legs to a 45° angle to the ground and slowly lift them up again.

Set of 10 to 15 reps. Note: Throughout the movement, the waist remains still.

2.Sit on the ground in boat pose with your legs together, lift your legs up 45°, raise your hands flat in front of you, hold for 20 seconds, and then lower your legs. Do it 10 times in total.

Note: The leg lift should be slow to allow the muscles in the lower abdomen to get a deeper workout. 3.

Lie on your back with your arms flat at your sides, keep your waist stable, and lift your legs to do the bicycle in the air. Forward 15 times, reverse 15 times as a group. Note:

To control the speed of the movement, the slower the movement, the better, and draw the largest circle with your feet possible. 3. Flank exercise 1Lie on your back with your arms open and your hands behind your head; Bend your legs at 90° with your thighs perpendicular to the ground; Twist both legs to the left at the same time to the maximum, then to the right again, to complete it once.

12 to 15 reps in sets. Note: Keep your knees clamped as much as possible and keep your legs bent at right angles.

Exhale with your legs up and inhale as you fall. 2.Lie on your side with your right arm bent and your elbows resting on the mat with your elbows, hips, and feet in a straight line.

Slowly lift your hips off the ground, relying only on your elbows and feet for support, and hold for more than 30 seconds depending on your condition. Proceed in a different direction. Note:

Breathe evenly and elevate your hips as much as possible. 3.Push-ups with side tucked legs do a good job of the standard push-up position, open your feet hip-width apart, bend your right knee, try to reach the elbow joint of your right arm as far forward as possible, restore, and then change your left leg to complete it once.

8 to 10 reps per set. That's how I practiced, and it was very effective, but if you can, sign up for a class and practice with a professional teacher, because if you don't practice properly, it will cause muscle strain.

Yoga to reduce belly fat:

Simple sit-down twist.

Function: This asana can help you stretch your spine and eliminate back pain, and then help you massage your abdomen to reduce abdominal fat and promote the peristalsis of the digestive organs.

Sit cross-legged on a folded blanket with your pelvis level and your back straight. Inhale and lengthen your spine upwards, stretch to the right back as you exhale, place your left hand on your right thigh and your right hand on the edge of the blanket behind you, hold for 30 seconds, then retract. Repeat the same action in the opposite direction.

Half king of fish effect: This twist can act well in the abdominal area, and make a strong twist of the diaphragm and abdominal belt, and its twisting force will be very strong, helping to tighten the waist and abdominal muscles.

This is a more advanced twisting pose. We need to fold one leg underneath, so that the ball of the foot is standing upright on the ground, the upper foot is crossed over and placed on the outside of the knee, the toe and knee are in a line, and the upper leg should be vertical. You can put a blanket under the buttocks to prevent the pelvis from falling backwards, so that the back can stand up, and as you exhale, you can also inhale to stretch the spine, and exhale to push the middle back into the body to increase torsion.

Yoga is not practiced in this way, it is necessary to practice step by step according to the teacher's requirements and your own experience, and improve your physical fitness as a whole. v

There are many types of yoga, some of which are of the body as a whole, and some of which are more focused on individual parts.

There is a combination of **, called Pilates, and there are many movements to reduce the abdomen in the last two sections, so you can refer to it.