How to lose fat on the lower abdomen and sides of the waist?

One day, I took my one-year-old and two-month-old daughter downstairs for a walk, more than 5 times, and as little as 3 times. The fourth floor of my house. The child is 17 pounds. For two months, there was no fat on my waist.

Success is naturally gone.

How fat people have fat around their waists and abdomen.

Thin people have fat, which is naturally easy to solve.

When your body fat percentage is low.

Naturally, there is a vest line.

All of them have to lose fat first, just like lean meat and fat meat of the same weight are not the same size.

I just skip more than 2,000 ropes a day, and I have been jumping for more than a month, and my weight has not been lost, and my waist and small belly are obviously gone.

Now due to the needs of work and the gradual increase in social interaction, everyone is always indispensable to socialize and party, of course we have to eat together, as long as we eat, many people are inseparable from wine, coupled with a long-term lack of exercise, slowly there is a beer belly, as well as some fat on the abdomen, for many people on both sides of the waist and lower abdomen, the reason is caused by the above situation, but there is no need to panic, individuals still have some caution to share with everyone about losing excess fat in these parts.

First of all:The fat in these areas is basically concentrated in the abdomen, which is indeed the core of the human body, so we need to train the core, and it is okay to combine it with aerobic exercises such as running or swimming. The second is that during the period of losing fat, you must change your eating habits, quit those alcohols that cause you to produce fat, and the food that is heavy in restaurants, as well as some high-calorie junk food, and may be a variety of sweet milk tea, happy fat house water and other carbonated drinks that you will miss every day.

Let's explain in detail how to lose this piece of fat, how to have some effects, to be honest, there are really many ways to lose belly fat, you just need to choose the most suitable one for yourself, according to personal experienceI myself have reduced abdominal fat by curling my abdomen, as well as a few movements such as a V-shaped turn and a V-shaped confrontation supportThese movements are quite felt on my abdomen, as long as you feel that the abdomen is exerting force, there is a certain feeling of soreness, in fact, it has a certain effect. Of course, if people with poor core strength are prone to knocking their coccyx when they just start training the V-shaped turn, they must work hard to find more skills. If the choice of equipment must be the abdominal wheel, but this also has certain requirements for arm strength, it is recommended to start using the abdominal wheel after training for a period of time, because maybe you do one at the beginning, and you won't be able to get up if you go down, for myself, the effect is really more significant.

For waist fat, you may not be able to do exercises such as V-shaped turns in the early stage, and the recommended action is to lie on your back and raise your legs in circles, as well as 4-5 groups of jumping jacks for about 1 minute per group. Of course, the amount of exercise is not a mandatory requirement, after all, this is a step-by-step process, at the beginning can not do so much can be appropriately reduced part of the amount of training, 3-4 times a week training can be, adjust according to the actual situation, and slowly add exercise to yourself every week.

The aspect of eating is actually very important, because your fat is because you don't control your mouth properly, which is the main reason for your obesity. Therefore, you must keep your mouth shut and open your legs, so that you can ensure that the exercise is effective, otherwise you will lose all your efforts.

There is also a good warm-up before exercising, so that your body can be trained in the best state to a greater extent, and at the same time, remember to stretch to relax your muscles after trainingThere is a right fitness method, as long as you stick to it, you will definitely be able to lose your fat.

I do ** for half an hour every day, eat normally, and I feel a little effective at the moment.

Fat is lost throughout the body, and there is no such thing as partial fat loss.

Punch your abdomen every day, and it will be effective in ten days.

Do more side waist stretching and twisting movements to tighten muscles!

Jump rope. Jump every day, about 30 minutes. Quit sweetness, fry, snacks, and eat less at dinner. Be sure to stick to it every day! Then after a month, you will find that your abdomen is gradually tightened, your leg circumference is a little smaller, and the whole condition looks good.

**I can't hold on, but it's easy to reduce, walk more, don't add meals in addition to three meals a day, it's okay to be full for breakfast and lunch, but you must eat six or seven minutes full for dinner.

Then if you want to slim down your lower abdomen, it's the same, do more exercises that slim your abdomen.

The preferred exercise is sit-ups, which can slim down the entire abdomen, because the force of this exercise lies in the abdominal muscles. The point is simple, try to do it as slowly as possible, and go as fast as you lie down. Do three sets a day, 40 in each group, and after half a month, you can see obvious changes in your abdomen.

Then there is the abdominal curl that Yang Ying said, teaching a very simple and powerful way to slim the abdomen, that is, "reverse abdominal curl".

The reverse crunch only requires you to lie flat and lift your legs up with your legs arched upwards, lifting your buttocks off the ground as you lift them. Then slowly lower it, but not with your legs touching the ground. Do three sets a day, 30-50 pieces per group is fine.

Visible results can also be seen after one month. <>

Let's talk about how to lose fat on the waist, "lie flat and touch the ankles with your hands". This action only requires you to touch your ankles with your hands left and right, as long as the movement is standard, the waist and abdomen will be very sore. Do 6 sets a day, each group does 30 pieces, and after a month, you will find that the fat on your waist is missing.

If you want to **, you have to stick to any exercise, although it will be very sore at the beginning, but it will be good after doing it for a long time.

It is easy to have fat in the lower abdomen, and if you eat and drink too much, it will make the lower abdomen bigger, but if you eat and exercise more, you will not. Do more sups in the lower abdomen. For example, girls in their twenties need to reach about 50 a minute to have an effect, and if they are in their forties and fifties, it is enough to do about 30, but the standard of doing sit-ups is useful.

As the name suggests, sit-ups are to hold your head with your hands and bring your legs together, and reduce abdominal fat through the contraction of your abdominal muscles. But do this exercise to insist, do not ask to do more every day but to set their own goals for this sport, can not cast nets for three days, two days of fishing, otherwise it is very likely to be **.

This exercise needs to pay attention to the frequency of each time should not be too fast, otherwise it is easy to cause you to not be able to do it without doing a few, and it will also lead to breathing difficulties, which should be paid more attention to.

The fat on both sides of the waist can do calisthenics. There is a Korean fitness expert Zheng Duoyan who has a lot of aerobics to lose fat on both sides of the waist, and you can go to the Internet to search for ** to learn it. Calisenics can lose fat all over the body, and through the shaking of the body, you can evenly lose body fat and make the whole person's figure look more symmetrical.

**You should also pay attention to your diet, eat more light food, don't overeat, and add exercise half an hour after eating, whether you have fat on your body, you can lose some.

There are two main ways to start with fat loss. On the one hand, it is to burn fat by doing aerobic exercise, and on the other hand, it is to pay attention to the diet and control the growth of new fat.

Let's talk about the fat burning part first, targeted exercise parts, do some simple actions such as sit-ups, supine foot pedaling, etc., you can also use tools, such as dumbbells, hold dumbbells in one hand, and then do sideways bends with the body in the opposite direction of holding dumbbells, and rest movements should be slow, 20 as a group, alternating left and right. <>

Another very convenient tool is the jump rope, the jump rope must be continuous, jump until the whole body sweats, the jump rope can burn the fat of the whole body, especially on the lower back and both sides of the abdomen.

In terms of diet, you must reduce the intake of sugar and greasy foods, such as carbonated drinks, chocolate, desserts and other high-calorie foods should never be eaten, otherwise you may have all your workouts in the last few days in vain. In addition, usually refuse to overeat, pay attention to small and frequent meals, and must not eat supper.

Fat loss is a thing that needs to be persisted in for a long time, no matter what method you use, you should stick to it to the end, and only after a long time can you achieve good results.

Leg raises on your back. The supine leg raise is to lie flat on your body, put your legs together, quickly lift to 90 degrees, and then slowly lower to 30 or 45 degrees to the ground, repeat the movement, five sets a day, at least 20 in a group. This is mainly practiced in the lower abdomen.

Another way is to keep your legs together at an angle of 30 or 45 degrees to the ground, and stay still to your limit. When doing both of these movements, be sure not to leave your waist too far off the ground. <>

Weight-bearing scoliosis. If you're in the gym, you can take barbell plates or dumbbells. This is done by carrying a weight with one hand and placing the other hand at the ear or hanging down naturally, and then bending down with the waist, trying to avoid putting too much on the shoulders in the process.

If you are at home, you can just carry a weight in your hands. This is mainly to practice the fat on both sides of the waist.

Control your diet and maintain good lifestyle habits. Eat less greasy things and snacks, eat more vegetables and fruits and things with high protein content, and light foods are conducive to fat loss. Be sure to get enough sleep at night, and try to avoid high-calorie things in your evening diet.

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.

<> "Little Red Book Fitness Guru is here! Let me help you design a brilliant three-meal-a-day fat loss plan that will allow you to easily get rid of the stubborn fat on both sides of your waist and abdomen!

Breakfast: Let's start the day on a great start! Choose a high-protein, low-carb breakfast to help you increase your metabolic rate and slow down hunger.

Fried Protein Burger: Replace traditional bread with protein-rich protein cakes, served with fiery sliced ham and fresh vegetables. Increases satiety and also provides the nutrients your body needs!

Morning snack: It's time to give your metabolism a little energy! Choose light snacks to keep you energized!

Lunch: Energize your afternoon with a healthy and delicious lunch! Choose low-fat, high-fiber foods that will make you feel full and not easy to gain weight!

Steamed chicken breast: Thinly sliced chicken breasts and lightly steamed in a steamer, served with vegetable fried rice or grilled vegetables. Light and nutritious, let your body not be full of vitality!

Afternoon snacks: Don't let hunger get in the way of your good mood! Choose high-protein, low-sugar snacks that satisfy your cravings without getting in the way of your fat loss plan!

Greek yogurt: Choose a low-fat cup of Greek yogurt with a dash of fresh fruit and nuts. Rich in protein, the probiotics in yogurt also aid digestion and keep you full!

Dinner: Make dinner a moment for you to relax and relax your body, while also controlling your calorie intake to get closer to your fat loss goals!

Grilled salmon with grilled vegetables: Choose fresh salmon, marinate it with herbs and lemon juice and grill it until golden brown. Serve with colorful vegetables such as carrots, onions, bell peppers, etc., and roast them together. Low in fat and high in protein, make dinner delicious and nutritious!

Supper Source Pure: A small supper can also choose a healthy option! However, remember to control portion sizes and avoid excessive calorie intake.

Warm vegetable soup: A soup made with various vegetables, add some low-fat milk or soy milk to increase the taste. The warm soup will make you feel satisfied before you go to bed, and it won't clog your fat loss plan!

Remember, in addition to eating right, pay attention to moderate exercise and good sleep. A healthy lifestyle is the key to fat loss!